Otherside Running Blog at FastRunningBlog.Com http://cannonball.fastrunningblog.com/ Thu, 18 Jan 2018 08:34:07 FeedCreator 1.7.2 Wed, Jan 17, 2018 http://cannonball.fastrunningblog.com/blog-01-17-2018.html <p>10 moderate/easy. 7:01 average. My illness that never totally went away has reared its ugly head again. Houston seems to have stoked its anger. I don&#39;t think it affected Houston, but the sore throat and congestion lingered through that week. I woke up today with a nasty cough and a pounding headache. Going through a second round of antibiotics for it.</p> <p>On the plus side, New Orleans got some freezing rain and a light dusting of snow last night, which is enough to literally shut the city down. I got to stay home, sleep in, and run in the relative warmth of the afternoon (~30F). Despite my chest feeling like poo, I otherwise felt pretty good on the run.</p> Wed, 17 Jan 2018 07:00:00 Tue, Jan 16, 2018 http://cannonball.fastrunningblog.com/blog-01-16-2018.html <p>8 mile recovery. No watch, but estimate 7:20-7:30. Felt surprisingly good despite sore everything.</p> Tue, 16 Jan 2018 07:00:00 Sun, Jan 14, 2018 http://cannonball.fastrunningblog.com/blog-01-14-2018.html <p>I had a great experience in Houston. It&#39;s a 5ish hour drive from New Orleans, and I took my wife and kids with me for this one. I&#39;d like to travel a little more for races, and this was a test run for how the kids would do. They passed. Erica gave the green light for more. My 10-week old&nbsp;even gave us a late Christmas present by sleeping through the night.&nbsp;</p> <p>We booked an Airbnb apartment in Midtown and arrived with just enough time to hit the packet pickup and make our dinner reservation. I&#39;ve discovered that my body responds really well to sushi with the plus side that sushi restaurants don&#39;t get overcrowded&nbsp;with runners.&nbsp;</p> <p>Morning of the race I had to adjust my usual warmup routine. I was in the ADP corral, and I had to be in the corral 25 minutes before the start. The corral offered almost no room for additional warmup. So I ran from the apartment to the start line at 5:45 and did my best from there to stay warm. It was about 35F, and that wasn&#39;t easy. But when the gun went off I found that I felt pretty good, and the poor warmup turned into a non-issue.</p> <p>I was wanting to run 5:20ish from the start and ratchet up the pace as the race went along to try to get to sub-1:10, hopefully as low as 1:09:30. I met a friend who planned to start at the same pace, and from the gun we&nbsp;worked together through the first 6 miles before he dropped back. The start was crowded, and the first mile ended up a little slow as a result&nbsp;(Garmin showed&nbsp;<strong>5:24</strong>), but from there we settled into several sub-5:20s.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Miles 1-6 Garmin splits</caption> <tbody> <tr> <td>5:24</td> <td>5:18</td> <td>5:17</td> <td>5:21</td> <td>5:18</td> <td>5:21</td> </tr> </tbody> </table> <p>I felt fantastic. Plenty of spring in my stride, breathing was easy. There was a little discomfort starting to show in my legs, but things looked really good. And even though my pace buddy had dropped back, there was another guy with us who moved up and continued to push&nbsp;the pace. He was taking water at most of the stations, so I figured he had to be in the marathon. And sure enough at 8 miles the courses split and we wished each other luck.</p> <p>At that point I found myself completely alone. There wasn&#39;t another body for what looked like 400m. I still felt good and wanted to push hard from 8 to 12. I kept my foot on the gas, trying to maintain what my marathon pal and I had done from 6 to 8. I hit 5:16 on miles 9, though cracks were starting to show.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Miles 7-9 Garmin splits</caption> <tbody> <tr> <td>5:16</td> <td>5:17</td> <td>5:16</td> </tr> </tbody> </table> <p>Heading into mile 10, I could feel my body trying hard to slow down. My turnover started to feel sluggish, and I didn&#39;t have another runner&nbsp;to gauge my pace on. I tried flipping my watch to instant pace mode, but it wasn&#39;t holding a steady reading. I was sure I&#39;d reach mile 10 in 5:40, but was relieved to see&nbsp;<strong>5:22</strong>. I can live with that. I felt like I&#39;d banked some time to sub-1:10, and holding low-5:20s would still give me a chance.</p> <p>Mile 11 had a slight downhill, but I only managed&nbsp;<strong>5:23</strong>. A little discouraging, especially with mile 12 heading up a gentle hill. It was a very gentle hill, but it lasted&nbsp;<em>the entire mile</em>&nbsp;(and a little beyond). It felt like an eternity, and I was really hurting. I was relieved to see&nbsp;<strong>5:25</strong>&nbsp;flash at mile 12.... I was sure I&#39;d bled off much more than that.</p> <p>I finally caught the runner I&#39;d seen in the distance during that long uphill mile. I invited him to hang onto me, which he did for about half a mile. Huge help having him there. Other than him, I&#39;d only passed one other female runner in the last 4 miles. Once he dropped again, there were no other bodies in sight.</p> <p>Mile 13 was a fight for survival. I kept urging my turnover to quicken and my legs kept rebelling. With a half mile to go I made another attempt to surge. Ultimately I reached 13 in&nbsp;<strong>5:23</strong>&nbsp;and finished the last 0.2 (by my watch) in 5:05 pace.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Miles 10-13 Garmin splits</caption> <tbody> <tr> <td>5:22</td> <td>5:23</td> <td>5:25 (hill)</td> <td>5:23</td> </tr> </tbody> </table> <p>Funny thing is, all the way through to the finish, until the clock came into view, I still thought sub-1:10 was possible. In reviewing the timing mat splits, it looks like my paces on the course were a little slower. 5k splits from the course were:</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>5k</td> <td>16:38</td> <td>5:21 avg</td> </tr> <tr> <td>10k</td> <td>16:36</td> <td>5:21 avg</td> </tr> <tr> <td>15k</td> <td>16:32</td> <td>5:19 avg</td> </tr> <tr> <td>20k</td> <td>16:54</td> <td>5:26 avg</td> </tr> </tbody> </table> <p>Which teaches me a couple things:</p> <p>1) Run tangents better</p> <p>2) Don&#39;t rely on GPS for splits</p> <p>Things I should know by now.</p> <p>I&nbsp;<em>reall</em><em>y</em>&nbsp;wanted to at least crack 1:10, but obviously the fitness isn&#39;t quite there. I&#39;m satisfied I ran the best I could, and I&#39;m glad I was a little bit aggressive through mile 9. The fade in the last 6k is fixable.</p> <p>This was my goal race for this training cycle, and in thinking back on how the buildup went, I rate myself a C on preparation. Not being&nbsp;overly critical, but I had a big drop in volume from October on (expected, enouraged even, with a new baby in the family), and then the illness over the last month or so has kind of nuked the last few weeks of prep. The drops in volume showed up.</p> <p>I&#39;m pleased with the race, and am looking forward to beginning a marathon prep cycle and trying to lower my half PR en route.</p> Sun, 14 Jan 2018 07:00:00 Sat, Jan 13, 2018 http://cannonball.fastrunningblog.com/blog-01-13-2018.html <p>4 easy and then drove out to Houston.</p> Sat, 13 Jan 2018 07:00:00 Fri, Jan 12, 2018 http://cannonball.fastrunningblog.com/blog-01-12-2018.html <p>6 easy including 4 x 30s sprints.</p> Fri, 12 Jan 2018 07:00:00 Thu, Jan 11, 2018 http://cannonball.fastrunningblog.com/blog-01-11-2018.html <p>6 easy</p> Thu, 11 Jan 2018 07:00:00 Wed, Jan 10, 2018 http://cannonball.fastrunningblog.com/blog-01-10-2018.html <p>8 easy. Foggy and cool morning. My legs still have muscle soreness. I&#39;ll never understand how I can be &gt;2000 miles into a season and still get muscle soreness. Especially during a taper.</p> Wed, 10 Jan 2018 07:00:00 Tue, Jan 09, 2018 http://cannonball.fastrunningblog.com/blog-01-09-2018.html <p>3 x mile + 2 x 30s</p> <p>Final tune-up run.</p> <p>5:18</p> <p>5:15</p> <p>5:26</p> <p>Felt great, relaxed a bit on #3 (maybe too much) but all is done. Just rest now before Sunday (and fingers crossed I stay healthy).</p> <p>Interestingly, I found out recently that I am imunoglobin-A deficient. Seems like I always happens before big races, and this might help explain it.&nbsp;</p> Tue, 09 Jan 2018 07:00:00 Mon, Jan 08, 2018 http://cannonball.fastrunningblog.com/blog-01-08-2018.html <p>AM - 4 easy</p> <p>PM - 4 easy</p> Mon, 08 Jan 2018 07:00:00 Sat, Jan 06, 2018 http://cannonball.fastrunningblog.com/blog-01-06-2018.html <p>12 easy</p> Sat, 06 Jan 2018 07:00:00 Fri, Jan 05, 2018 http://cannonball.fastrunningblog.com/blog-01-05-2018.html <p>8 easy + 8 x 40s levee sprints</p> Fri, 05 Jan 2018 07:00:00 Thu, Jan 04, 2018 http://cannonball.fastrunningblog.com/blog-01-04-2018.html <p>10 easy</p> Thu, 04 Jan 2018 07:00:00 Wed, Jan 03, 2018 http://cannonball.fastrunningblog.com/blog-01-03-2018.html <p>10 easy. Legs are a little bit sore from yesterday. It always amazes me how taking just 2 days off always leads to muscle soreness once I get back into it. It&#39;s like my body atrophies at 10x&#39;s the normal rate.</p> Wed, 03 Jan 2018 07:00:00 Tue, Jan 02, 2018 http://cannonball.fastrunningblog.com/blog-01-02-2018.html <p>Fitness maintenance workout. 2 x 2 mile + 4 x 30s fast. The antibiotics are doing their job and I feel 100x&#39;s better today. It was 23F and windy this morning, so I got home early for my workout at around 3:30pm when temps were 33F and the winds were down to almost nothing.</p> <p>10:40 (5:22, 5:18)</p> <p>10:33 (5:18, 5:15)</p> <p>4 x 30s</p> <p>Felt great. I&#39;m still getting used to the Streaks. My right foot keeps falling asleep, and I&#39;ll need to figure that out before the race. Either need to loosen the lacing or go up half a size. They fit more snug than the Lunaracers, which already were a tight fit at my usual 10.5.</p> Tue, 02 Jan 2018 07:00:00 Mon, Jan 01, 2018 http://cannonball.fastrunningblog.com/blog-01-01-2018.html <p>AM - It was 27F and blowing about 20 mph. Happy New Year. I got out for a short 6, and then started my antibiotics. This sickness has been ongoing for 8ish days and getting worse. Lodged itself in my chest and I&#39;m worried about it developing into bronchitis.</p> <p>PM - 4 easy.</p> Mon, 01 Jan 2018 07:00:00 Sun, Dec 31, 2017 http://cannonball.fastrunningblog.com/blog-12-31-2017.html <p>Sick, no run.</p> <p><strong>Looking back on the year</strong></p> <p>It&#39;s been a great year. I smashed my annual mileage PR (3079, though that doesn&#39;t count ~200 miles from Jan/Feb that I didn&#39;t log). I raced a decent more frequently. I&#39;ve gotten in good enough shape that I should&nbsp;run a huge PR in the half at Houston. And this has all happened through work, sickness, parenthood, and the birth of my second child. Historically I&#39;ve struggled with consistency whether due to injury or motivation or life events, and that&#39;s a big goal of mine moving forward through 2017 and next few years. To build a few years of work in sequence and see what happens.</p> <p>There&#39;s been room for improvement. I&#39;m running slower than I think I should be. In May, I was looking ahead at the winter season with 1:08 in mind for the half. At this point, despite the annual mileage high, I think 1:09:00-1:09:30 is a more reasonable goal. I&nbsp;think there are 2 things that will help me improve through 2018: 1) Continued consistency, and 2) Weight lifting. The few seasons when I was running my best, I was lifting. that needs to come back if I can fit it in.</p> <p>I have a few nagging injuries that I&#39;m largely running through. Achilles tendonitis on the left side has been ongoing for 4 years now. Nothing has fixed it. I&#39;m also concerned I have either a sports hernia or hip labrum tear that appeared around the same time as the tendonitis and could be the instigator for it. For now, I&#39;m planning to keep running the way things are. Could be part of the reason my performance has declined, but the pain has been manageable and I&#39;d prefer to continue treating them the&nbsp; way I have been for now.</p> <p><strong>Looking ahead to 2018</strong></p> <p>2018 is my marathon year, and I&#39;m excited for it. I&#39;ve wanted to move on to the marathon for awhile. From 2009-2010 I struggled with injury. 2011-2013 I got side-tracked by going back to school and competing collegiately (very positive experience, wouldn&#39;t change that decision). 2014 I got talked into focusing on the mile/5k and 2015 the 5k/HM (wouldn&#39;t change that decision either), though I lost all my fitness in 2015 after my daughter was born (might do that differently, though I think it was important in adjusting to parenthood and establishing a happy home). I used 2017 as a buildup to get some miles under my belt, and 2018 so far is shaping up to be the year.</p> <p>I&#39;m eyeing a late-April marathon, and after Houston I&#39;ll take a short break and start my buildup for that. I&#39;d&nbsp;<em>love</em>&nbsp;to go 2:25 or faster, but we&#39;ll see how training goes. 2:25 will be my &quot;A&quot; goal, sub-2:30 my &quot;B.&quot; I&#39;d also love to do 2 more marathons in 2018, but I think the Louisiana summer may limit me to 1. It&#39;s too far out at this point, but I&#39;d be thinking about Philly, Indianapolis, CIM, or maybe push it to Houston 2019. We&#39;ll see.</p> <p>Anyway, for training I think after Houston it&#39;s time to approach 100 mpw and see what happens. Maybe more will be possible after the spring. Entering the unknown....&nbsp;</p> Sun, 31 Dec 2017 07:00:00 Sat, Dec 30, 2017 http://cannonball.fastrunningblog.com/blog-12-30-2017.html <p>Sick, no run</p> Sat, 30 Dec 2017 07:00:00 Fri, Dec 29, 2017 http://cannonball.fastrunningblog.com/blog-12-29-2017.html <p>Easy 6. Feeling worse this morning and kept it short.</p> Fri, 29 Dec 2017 07:00:00 Thu, Dec 28, 2017 http://cannonball.fastrunningblog.com/blog-12-28-2017.html <p>12 on the levee. Cold and windy, but the rain was kind enough to let up during my run or this one would have been miserable.</p> Thu, 28 Dec 2017 07:00:00 Wed, Dec 27, 2017 http://cannonball.fastrunningblog.com/blog-12-27-2017.html <p>6 x 1k w/ 2:00 rests + 4 x 30s fast</p> <p>I woke up Christmas day with a cold coming on, and so far it hasn&#39;t gone full blown yet. A little congestion and a scratchy throat, so I went ahead with the workout. I pared it down from 7-8 reps to 6 with shorter recovery. It went okay, though a little slower than I wanted to see.</p> <p>It was about 47&deg;F this morning with a stiff breeze out of the north that got stronger as the workout progressed. The first 2 reps were not affected, 3 had a favorable wind, and 4-6 were unfavorable with #4 the worst.&nbsp;</p> <p>3:08</p> <p>3:06</p> <p>3:05</p> <p>3:16</p> <p>3:09</p> <p>3:10</p> <p>Avg: 3:09</p> <p>I gave the Streak 6&#39;s a try today. First impression is really good, though I&#39;ll need to spend a little more time in them. I thought they fit a little too tight at first, but they seemed to get more comfortable by the end of the run. The stiffness of the shoe is a nice change over the Lunaracers that I&#39;m used to, but it also has the tendency to make my toes fall asleep. I wonder if that will be an issue over longer runs or if it&#39;ll go away as they wear in. At easy pace, it almost feels like there&#39;s a lateral support post that I really don&#39;t like, but that sensation goes away as I speed up and land more mid- to forefoot.</p> Wed, 27 Dec 2017 07:00:00 Tue, Dec 26, 2017 http://cannonball.fastrunningblog.com/blog-12-26-2017.html <p>10 easy. Postponed the workout a day due to illness. Also new Streak 6&#39;s arrived, so I&#39;m excited to give those a try.</p> Tue, 26 Dec 2017 07:00:00 Mon, Dec 25, 2017 http://cannonball.fastrunningblog.com/blog-12-25-2017.html <p>10 easy including 6 x ~100m strides. Legs felt better than expected aside from some calf soreness.</p> Mon, 25 Dec 2017 07:00:00 Sun, Dec 24, 2017 http://cannonball.fastrunningblog.com/blog-12-24-2017.html <p>12 recovery miles. 7:37 avg.</p> Sun, 24 Dec 2017 07:00:00 Sat, Dec 23, 2017 http://cannonball.fastrunningblog.com/blog-12-23-2017.html <p>AM - Big workout. 2 x 3200m, 2 x 800m, 4 x 400m, (400m jog, ~2:00 rests each), 2 x 1600m (200m, 1:00 jog rest). Just under 8 miles of total work.</p> <p>10:32 (5:16, 5:16)</p> <p>10:32 (5:15, 5:17)</p> <p>2:28, 2:28</p> <p>70, 70, 68, 68</p> <p>5:16</p> <p>5:16</p> <p>It was warm and humid to start (71F air/71F dew point) with a pretty steady wind. The wind wasn&#39;t bad on the tempo pace stuff, but in the middle of the first 800m a front blew through. The wind got stiff, it poured, and it blew up my 800s. I was wanting 2:25s on those. The wind and rain calmed down by the 400s, but my spikes were heavy and I had a hard time shifting gears. The 68s are okay, but 70 is outside the range I&#39;m looking for. Best thing is the dew point dropped and the rain cooled me off for the rest of the workout.</p> <p>The idea for this one was to get a big volume of total work, shift gears and generate some lactate in&nbsp;the middle with some quicker work, and most importantly run the last 2 miles on fatigued legs. The shift to 5k pace wasn&#39;t bad. In retrospect I should have taken shorter rests on the 400s since I wasn&#39;t hitting them fast enough. And finally I should have stitched the last 2 16s into one rep, but I decided last second to err on the side of caution and take the rest. Overall it was a great workout and I&nbsp;got what I needed out of it.</p> <p>The legs and breathing felt great throughout. I thought the last 2 miles would be rough, but the fatigue I was expecting didn&#39;t&nbsp;hit till the final 200m of the last 1600m. Not a big deal. 2 more big workouts and then I&#39;ll start the cutback to Houston.</p> <p>PM - 4 very easy. No watch, ~8:00 pace.</p> Sat, 23 Dec 2017 07:00:00 Fri, Dec 22, 2017 http://cannonball.fastrunningblog.com/blog-12-22-2017.html <p>12 easy. No watch, ~7:30 pace.</p> Fri, 22 Dec 2017 07:00:00 Thu, Dec 21, 2017 http://cannonball.fastrunningblog.com/blog-12-21-2017.html <p>12 easy including 6 x ~100m strides. Foggy, cool, no wind.... Loved it.</p> Thu, 21 Dec 2017 07:00:00 Wed, Dec 20, 2017 http://cannonball.fastrunningblog.com/blog-12-20-2017.html <p>6 x 1k on the levee w/ 2:00 rests + 2 x 30s sprints.&nbsp;</p> <p>71&deg;F w/ 71&deg;F dew point. Made for a swampy run, but it really didn&#39;t feel too bad. The wind was up, and that was more of a problem. Between the wind and still feeling Saturday&#39;s half, I opted not to worry much about time and just run what felt right. Wind was crosswise, but unfavorable on the first 3 (#3 turned directly into it) and favorable on the last 3.</p> <p>3:12</p> <p>3:15</p> <p>3:22</p> <p>3:09</p> <p>3:11</p> <p>3:11</p> <p>PM - 4 easy</p> Wed, 20 Dec 2017 07:00:00 Tue, Dec 19, 2017 http://cannonball.fastrunningblog.com/blog-12-19-2017.html <p>Had to go in to work at 5am and then had a doctor appt after work. By the time kids were in bed there wasn&#39;t time for a run.</p> Tue, 19 Dec 2017 07:00:00 Mon, Dec 18, 2017 http://cannonball.fastrunningblog.com/blog-12-18-2017.html <p>10 easy. Legs felt a lot better. Added 2 ~100m strides at the end just to stretch out a little.</p> Mon, 18 Dec 2017 07:00:00 Sun, Dec 17, 2017 http://cannonball.fastrunningblog.com/blog-12-17-2017.html <p>8 easy. No watch but likely at or over 8:00 pace. Sore and slow.</p> Sun, 17 Dec 2017 07:00:00