Sunday, December 28, 2014

Week of 12.22.14 to 12.28.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday 8 miles
Wednesday   11 miles  
Thursday 6 miles
Friday   7 miles  
Saturday 7 miles
Sunday   7 miles  
Week Total 46 miles

Felt awful at the start of the week. Groin, abs and hip on the right side sore and stiff even when I wasn't running. As I continued to run and stretch it slowly got better. Tons of eating for Christmas and family events. Feel bloated.

Sunday, December 21, 2014

Week of 12.15.2014 to 12.21.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday
0 miles
Wednesday   5 miles  
Thursday 5 miles
Friday   6 miles  
Saturday 8 miles
Sunday
11 miles  
Week Total 35 miles

Took three days off and then eased back into it. Since there has been pain and stiffness in my hip and groin I started up some exercises. Even without any added weight trying squats showed me my complete lack of flexibility.

Next week I head back to Portland for Christmas. I'll have to work a little bit but should be a good time to get some rest and see some friends. The guys have already emailed out an Excel list of the races they want to run in the Spring. I must admit it is too early for me to start thinking about racing.

Monday, December 15, 2014

CLUB NATS -- It's CROSS COUNTRY!

Excuse me if I say that I wasn't exactly optimistic about my race or the entire event itself. The only time I had run at Club Nationals was with my original club team back in 2007 when the race was in Ohio. Snow, mud and farmland. One of THE slowest 10K races I have ever run. And then there was the after party. The night culminated with a bouncer forcibly removing us from a Columbus strip joint. God only knows how the rental cars were returned. In summary, the rash on my arm cleared up with anti-fungal cream and I haven't been back to a strip joint since (no I didn't get a lap dance but hey, it was Columbus Ohio).

Fast forward to 2014. We put a rag tag team of seven runners together for the club nationals meet. After a ninety minute drive we arrived at the Lehigh University Paul Short course. Lehigh Valley was in fact a rather large valley with a track stadium and miles of fields. The race had already been touted as the largest club cross country nationals meet yet. Tents and runners crowded the course as I stepped onto the grass. To say the course was fast was an understatement. Even Keven Lee would approve of the landscaping.

Amazingly there were over six hundred runners on the line. Justin would later grumble that he was passed by heavy set runners breathing like three pack a day Joe. I can't quite say it was that bad for me but it certainly was no picnic. With marathon speed you can throw it down like you're in fourth gear but it doesn't mean you'll ever leave second. We had been training three months for a game of long distance chess and here we were in a giant cluster fuck of roshambo, go figure.

Our overall team finish wasn't half bad thanks to Nate and Geraint. Their sub thirty-two minute performances kept us from the basement in a field that saw one hundred and seventy-five runners under thirty-two minutes. On another optimistic note, we had a young college runner round out our top five.  We all left talking of next year. Around the marathon, injuries and track races maybe we can remember to leave some time for good old cross country.

It's CROSS COUNTRY and ANYTHING goes BABY!





Sunday, December 14, 2014

Week of 12.8.2014 to 12.14.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday Track 11.5 miles 1000m, 400m, 1000m, 400m, 1000m 400m, 1000m (400m/200m rest)
Wednesday   8 miles  
Thursday 7 miles
Friday   5 miles  
Saturday Race 12 miles 10K XC (33:51)
Sunday   0 miles  
Week Total 43.5 miles

On Tuesday Geraint wanted strong turnover at race pace on the thousands with a little extra on the fours. Justin, Alex and I ran together but neither of them stayed with me on the thousands which I found odd because I only dropped down to 3:12. While we had a team of seven guys running on Saturday we only had three runners that have actually been training and racing cross country.

For the remainder of the week I had the return of pain, stiffness and pressure to my right hip/groin/ab area. I did a little research. I am beginning to think the culprit is my hip (after three years maybe I should address this). With two to three weeks of not much to do I hope to begin some strengthening. After speaking with Geraint on the way back from the race he suggested strengthening and stretching my gluts.

Monday, December 8, 2014

Week of 12.1.2014 to 12.7.2014

DAY TYPE DISTANCE COMMENTS
Monday   7 miles  
Tuesday Track 11 miles 3200m, 1200m, 3200m (11:03, 4:00, 11:02) 400m rest, extra rest for me after first interval
Wednesday   5 miles  
Thursday 7 miles
Friday   0 miles  
Saturday 8.5 miles
Sunday Long Run 15.5 miles  6:45 average pace
Week Total 54 miles

The workout on Tuesday was actually six miles worth of work. I had to use the bathroom after the first interval and missed lap one of the second interval. I still decided to skip the last mile repeat of the workout. Justin seemed to be in good shape keeping the pace right on but I am a bit more wary. I have run a lot less volume than the rest of the guys. With less of an aerobic base I expect my legs will take longer to recover from a marathon.

The rest of the week was rather uneventful until the Sunday long run. We started out relaxed but the pace quickened after the first trail portion. After re-entering the woods we run up a very large hill. I hadn't given it much thought until I went to put on the breaks going downhill. A mile later my left quad had tightened up. About a mile later Justin dropped the pace to mid five twenties for the last mile or so back to the museum. I was all to happy to slow my pace and jog it in. After a bathroom stop my leg felt better but I fear I may have flown a little close to the sun on week one.