TTM 3,121

I randomly thought about this today... What's my been mileage over the last 12 months? Answer: an eye popping 3,121 miles!

That's insane. It's a result of rolling through 3 different training seasons over the last year.

I generally think of things on a trailing 7-day scale, or a weekly mileage, or an calendar year's mileage... But I haven't thought of it on a trailing 12-months scale. It completely blows away other 12 month period that I've had before. On an calendar basis, I've run a little over 2,500 each of the last few years. CY13 will be a PR around 2,800-2,900. But over 3,121 on a TTM basis!? 60 miles a week, assuming no time off. That's big boy miles!

Certainly a lot of guys run more than I do, as I tend to peak for specific events (marathons), as opposed to maintaining more steady mileage in off seasons. My 3 seasons in the last twelve months have been Philly, then Boston, and now double dipping for the Chicago and New York City Marathons.

It's no wonder I feel trashed at the moment.

That number will push a bit higher too over the next 2 weeks as I round out this training cycle.

Monday night's 9 mi tempo was so-so. I'm happy it was done, but I'm not happy how the times rolled off. I faded a little in the last few miles as opposed to progressing. No doubt it was because I forced miles last weekend.... 51 miles in 3 days. Not something that I haven't done before, just how it was done. I jammed in a 15, then a 23 in Barrington, then a sloppy 13 on Sunday. 15 in front of the 23 made it very ugly. Let that be a lesson. 23 then 13 then 15 is ok. 15 then 23 = not worth it if I want to maintain any sort of quality.

Anyway, 3,121. Wow. Stay calm, and carry on.

Tempo recap:

1- 6:03.3

2- 5:51.0

3- 5:52.3

4- 5:45.4

5- 5:46.9

6- 5:46.5

7- 5:49.5

8- 5:53.9

9- 5:54.6

Avg- 5:51.5

Here we go, 20x 400...

Last week, I ran a very fast 8x 800 workout. My half marathon didn't reflect it. After the half and a few days of painful recovery runs, I forced myself to take a critical day off.  I went back to the track last night not knowing what to expect. It was time to spin wheels and hope for the best.

One of my all-time favorite workouts has become the 20x 400. OK, so it may not be as monstrous as Quenton Cassidy's 3x 20x 400, but 1x 20 is still a bad ass workout.

I ran with Scott, Evan, and Justin at North Park Track. We were looking for somewhere between 16 and 20 reps, with 75 seconds of rest. Headwinds on the home stretch; decent temps. We traded the lead for the first several laps, though I would up taking it more often. I clearly had a fire in me that some of the other guys didn't. I felt incredibly smooth and in control for the entire workout. I hung in there and progressed my pace for the full 20.

Taking the day off on Wednesday was a difficult decision to make, especially being inside of a peak week. I hate the idea that I had to do it, but I felt like absolute shit on Tuesday. I ran a double, and in the second run I literally had to stop a mile short because I was in so much pain. All sorts of banged up. My hip turned into a train wreck. My entire left leg was completely knotted up. I didn't have a choice, so I scratched Wednesday and opted to get a massage. I needed to hit the reset button. And reset I did.

Out of the last 5 years, my training log shows that I've run this workout 7 times now. I've never averaged 20x 400's this fast before. The closest I've come to 72.28 average was 72.5, just before Philly. I was in solid condition then... easily PR shape if it wasn't for a botched race.

I still have a little over 2 weeks of big mileage ahead of me. 

I'm starting to foam at the mouth.

Shin splints be damned... I'm not giving up that easy.

Split recap:

1- 73.7

2- 73.3

3- 73.9

4- 72.8

5- 73.1

1-5 Avg: 73.36

6- 72.8

7- 72.9

8- 71.6

9- 73

10- 72.2

6-10 Avg: 72.50

11- 71.8

12- 72.7

13- 72.8

14- 72.1

15- 72

11-15 Avg: 72.28

16- 71.7

17- 72

18- 71.2

19- 70.8

20- 69.3

16-20 Avg: 71.00

20x 400 Avg: 72.28

Chicago Drippy Half Marathon

I definitely have some fitness in me right now, but today just wasn't the day to show it.

Chicago in early September can be a crap shoot with the weather. For this year's Chicago Half Marathon it was, 70 degrees, which isn't a deal breaker at all... BUT it was also a very drippy 90% humidity (per weather.com). Ugh. And dripping it was... I had probably blown through all of my prior day's hydration on the warm up run alone.

If there's one thing that I hate more than a crappy windy race, it's a drippy humid race. We actually kinda had both today though, as there was a headwind for half of the run. The out and back provided some help in the late miles, though you wouldn't notice it in my splits.

Running wise, I didn't feel all that terrible. My splits were very steady in the early going, as I jammed through about 5-6 miles with Scott Laumann. I averaged about 5:43 through mile 7, like clock work and spot on with PR pace. In spite the weather, I was still gunning for sub 1:15.

The Chicago Half is notorious for mismarking the course though, in the later miles. So once again, I'm not sure if the course was long -or just very poorly marked. Regardless, I apparently ran a "6:06" in the 8th mile and a 6:01 in the 12th mile. I seriously doubt that I ran that slow in both of those miles... especially the 8th mile. I'm not sure where I would've gained that lost time either. I think that got into my head a little, once I saw both of those splits. Anyway, I definitely slowed down a touch in the last 5 miles so it's a moot point. I went from those low-5:40's to a low-5:50's, then choked a 5:57 in mile 13.

Ultimately, the humidity took over and I sagged. Scott gradually pulled away from me in the 6th mile and left me with little motivation, aside from a road kill in the 9th mile. (SL had a great race btw, going just under 1:15 - he picked it up a lot after mile 6 then faded a little, but not nearly as badly as I did). He had a couple guys to chase. I only wound up chasing 1 of them. The motivation eventually caved once again as I just gut it out to finish the race and not trade placements. Oh well.

I'm a little bummed, because this was the first time in a few years that I've been in decent shape for a half marathon and I didn't get the chance to show it off. More importantly though, I didn't wear myself out and it was a solid run in what will be a big boy week of marathon training.

Eyes on the prize... 10/13/13+11/3/13=badmotherfucker.

Split Recap:

1- 5:38.8

2- 5:46.9

3- 5:45.9

4- 5:44.4

5- 5:40.3

6- 5:46.9

7- 5:43.2

8- 6:06.1

9- 5:51.7

10- 5:50.6

11- 5:50.1

12- 6:01.9

13- 5:57.5

.1- 0:38.6

Total- 1:16:22.9, Avg- 5:49.6 / 3rd AG, 15th O'All

182 ADK miles yields tempo and speed.

I spent the final 2 weeks of August at the cabin in the Adirondacks. This included some big running that has started to get me in shape for the fall racing. The vacation also provided some much needed family time, a very welcomed "unplug" from the markets and the world, ...and probably most importantly, a distraction from my recent relationship break-up.

....I'll spare the details on the break-up, aside from the fact that it really sucks to fold on something after putting so much time into it. After 5+ years, Sarah and I mutually agreed that the relationship was stagnant. Neither of us have been overly happy or satisfied for some time, and both somewhat unfulfilled on many levels. Maybe me more than her and that's why I might've held back? I donno. It hurts to admit and pull that trigger though. I've thought about this far too much. In the end, I lose a truly wonderful person in my life. Sucks.

Anyhoo... back to running. I used the time at the cabin to cram in as many miles of hill work as possible. I wound up with 182 miles over the 2 weeks. Some of the runs were absolutely wicked, including a new favorite that runs to Belfort and back.... it's a 17 miles route that I ran twice as progression runs, with over 2500 feet of vertical change. Another was running from the cabin to Stillwater Road and up a few miles... 12 miles total with nearly 1800 feet of vertical change. Rolling hills every step of the way.

Just by comparison, the typical Barrington 20 miles, which is as hilly as can get anywhere near Chicago - done the hard way, and including a trip up Chris Woods Hill... has about 2200 feet of change. My typical "as easy as I can do it" 20 mile ADK run has about 3000 feet.  The only other place that I've had more bad ass 20 milers has been up at the Rasmussen Compound, in Wisconsin.  

When I got back to Chicago the other day, I wasn't sure where it left me... aside from yearning for flat ground, sick of a ramp in training, and still dealing with a shitty medial tibial shin splint.  I'm still not sure how fit I am, but at least I had a couple tests that suggest I'm now gaining ground quickly... 

On Tuesday night, I had my first chance to test my fitness... 8 miles of tempo, which started in mid-5:50's and finished in the mid-5:30's. I averaged 5:46. Very solid for my first true tempo run in a while.

Last night I confirmed - 8x 800 w/ 90sec rest. I averaged about 2:32.6. The final rep was 2:29. I called it quits at 8 instead of 10, so that I could save something for this weekend's race. I don't think that I've run 800's that fast before. I'm pretty happy with that one.

Aside from the minor problem of a fucking shin split, which is incredibly uncomfortable to run on when it's flared up... all other health issues seem to be ok at the moment. Even my hip and hammy's seem to be ok. Runs have their good and bad days due my age old problem of the left shin split. It's been there for about a month and a half now (or going on 7 or 8 years, depending on when you start counting). Eventually it'll let up... any day now...

Chicago Half Marathon this weekend. If I get through that without snapping my shin in half, then I'll press for 2 big-boy weeks of 100+ miles.