Big Boy 13 Mile Tempo

JR: "Are you fit?"

RW: "I didn't get to run as much as I wanted (at cabin), but I think so."

RW: "I need a big tempo to see where I'm at."

JR: "Bingo... We're doing 13 at 5:50 tonight. You're in."

I initially cringed at the idea. Coming off the ADK hills, I wasn't sure what was in my legs, let alone being 2 days out from a 25 miler. I wanted a "bigger" tempo last night, but I was only thinking 8 or maybe 9 miles. 13 seemed almost too big! Add to it, that it was close to 80 degrees when we started (75ish at finish), and very humid.

Nonetheless, I manned up. It was myself, Jason, Anu, Lionel, and Adam Palumbo. Lionel is way faster than I am. Jason and Adam are wild cards, depending on where they are in training. And Anu has been getting big miles and still in his breaking out mode. I was merely hoping that I could hang on to the pack and stick to the plan, which was to roll out at about 5:55-6:00 range, and back at 5:50-5:55's.

We ran south on the lakefront from the Chicago Loop, going an out-and-back. The first few miles were right on cue... 5:55's. I didn't have my watch, but the other guys were calling splits as we ran. So far, it was very smooth for me. I just tried to set it on autopilot, and hoped/prayed that this near-MGP wasn't going to get too uncomfortable.

After about 5 miles, we started chipping it closer to 5:50's. It was a little sooner than we wanted to push it, but it still didn't feel too badly so I went with the flow. So far, so good.

Just before the 6.5mi turn, we were now dipping just below 5:50. Jason and Anu backed off to get a drink of water and recover for a few minutes, then jumped back aboard after the turn. Sweat was flying everywhere. Shoes began to squish. The train rolled on.

At about around 7.5-8 miles, Lionel put in a surge going over a small hill at around 47th Street. Adam followed. I responded, but not quite as extreme. I fell about 5 seconds off. They later claimed they dropped a 5:40 on that mile. Anu and Jason were just off my back. Anu grabbed back on to me within the next mile, while Adam stopped for the bathroom. Anu and I now were following Lionel, though he was no longer gapping us. Steady 5:45-5:48s.

Hot and humid. No stopping for water. Fortunately no real wind. At about 9 miles, I was still keeping control, albeit it now more taxing. Anu continued to work with me, as we gradually closed on Lionel. He was now starting to pull back a little, as he was getting cramps. He wound up stopping for a few minutes. I know the feeling all too well on nights like this, and I was lucky it didn't happen to me. The heat and humidity are workout killers.

With about 3 miles go to, I was soaking in sweat right down to my toes. The salt was irritating my eyes. We were hitting about 5:45's. I still had my stride, but it was clearly work at this point. Autopilot was no longer an option. As long as we didn't push the pace too much, I knew I could hang on until the finish. Then Anu dropped off at 11.5 miles. I was solo. Now the real work had to begin.

Without a watch, I'm not sure of the final 1.5mi splits. I was going faster than I intended, just to get it over with. I used Dolgin Hill to propel myself forward and closed the final half mile the best I could yet still in control. Judging by the gap between myself and Anu at the finish, I believe I still averaged 5:45's... maybe down to a 5:40 in final mile.

Technically we ran 13.1 miles... I believe I averaged about 5:50, which would've resulted in a ~1:16:28, give or take. Not too shabby considering I didn't take a drop of water or stop on this hot and humid Monday nite tempo. It's nights like this that I'm lucky to have guys to train with.  There is no way I would've done this on my own!! 

Going back to the original question, "Are you fit?"... I'm in my final peak week of training. I'm certainly getting there. I hesitate to say that I'm in PR shape just yet. And there are too many variables between now and 9/20... But if I can keep myself rolling, then I could have a shot. My next tests will be a larger track workout on Wednesday, 10K on Sunday, another larger track workout next Wednesday, and finally a MGP tune up at the Lake Zurich Half Marathon.

Est'd Split Recap:

1- 5:55

2- 5:57

3- 5:55

4- 5:55

5- 5:50

6- 5:50

7- 5:45

8- 5:45

9- 5:48

10- 5:48

11- 5:45

12- 5:45

13- 5:43

Avg 5:49.5

July and August Ramp

For the last two months, I've been building my mileage and training with one goal in mind: the Moscow Marathon.

The race is September 20th. Sasha and I leave on the 16th with the attempt to get a little extra cushion for me to adjust to the time difference. The trip will be amazing - Moscow, St Petersburg, Veronezh, and Antalya, Turkey to top things off.

I'm essentially trying to mimic last year's Berlin training. In the end, this will be giving me roughly 17 weeks and nearly 1100 miles.

The one stark difference that I'll have between Moscow and Berlin: Last year, I was coming off an injury that lasted nearly 5 months and damaged my first half of the year. This year, I've been solid as a rock and running all year long. I'm also on the heels of a stellar Soldier Field 10 Miler.

July and August Races:

7/9 - Bastille Day 8K (27:50)... Ran it as a tempo run. It was after some of my lightest mileage of the year in June, and somewhat of a kick start to my training. By some miracle, I nearly won it as the leader was a bandit and dropped out... until of course, Jason Ream out kicked me with about 200m to go. My legs were shot at that point. Oh well.  (Thanks for the early birthday present, Jason!!)

8/9 - Northwestern's Run for Walk 4.1Mi (22:17)... It was a pleasant surprise after a 23 miler the day before. Hot and humid. I ran a steady 5:30ish throughout the race, with a slight negative split. Technically this was my 4Mi PR, to boot!

ADK Recap:

Prior to going up to the cabin this year, I was sitting on four solid weeks at 80+ miles, and I topped 104 miles in 7-days before leaving. I also had two-20 mile runs and two-23 mile runs.

I got back last night. Short answer: I didn't get the mileage up there that I wanted, which was disappointing... but it wasn't a bad thing. I was up there for 12 days and had to take four of them off. Fortunately, it wasn't due to any sort of injury... and I'm returning to Chicago feeling good for one final push.

For starters, I missed my Philadelphia-connecting flight to Watertown, so that literally blew a key running day. It was fucking bullshit (my bag even made the connection!!!), and I was pissed, but there was nothing I could do. If I had my bag, I could've at least gotten one or even two runs at the hotel. Anyway, in that first week, I still managed to get a 14 miler and 20 miler (only 50 mi on the week though!). I was then sidelined/distracted as three of my college friends came visit and we wound up camping on Stillwater for three days and two nights. There wasn't much I could do about that one either, aside from have a few beers, relax, and enjoy catching up with one another. It was time well spent.

After that, I built back up to get 77 miles in six days. I had two solid progression runs and capped it off with a big-boy 25 miler that felt very strong. I've never run 25 miles in a training run, much less in the Adirondacks. I was actually tempted to tag the 26.2, but I'm glad I didn't. It would've cost more than I was willing to pay and potentially held me back going forward.

And on that note, I'll be above 100 miles again this week. If it works out right, I'll get a 7-day high mileage PR. At this point, I feel strong. I'm not sure how fast I am since I'm just getting back from the mountains, but I'll have the chance to test my mettle at this coming weekend's Buffalo Grove 10K.

I'm three weeks from race day, and I'm going to make the most of them.

Because sometimes it's not all about running:

1H15 & SF10 @ 55:31

Since I haven't updated Coursing in quite some time, I'm stuck backdating a series of blog posts with simple recaps.

Early 2015 had me running the Chicago Lakefront without any main goals for the year, aside from running some spring CARA Circuit races.

It turned out that I crammed the races in over a very short period of time, and made my ultimate spring goal race the Soldier Field 10.

I had a handful of weeks in the 70-75 mile range, and peaked out around shamrock with about 85 miles in a 7-day stretch. It wasn't big mileage, but it was quality and reasonably steady. I wound up with 1395 miles through June 30th. After SF10, my mileage was reduced to recovery mode before rolling back up towards the Moscow Marathon, which is September 20th.

Spring Race Recap:

3/15 - Cary Half (1:17:02)... This was merely a rust buster and tune up / long tempo.

3/29 - Shamrock 8K (27:10 unofficial chip, 27:15 elite gun)... This was to be a target race, but I mentally was not committed. I stupidly drank a few days prior and had a hangover the day before the race. It was dumb. Weather was a bit windy, cold, and not idea for a PR race. Hence, I choked.

4/12 - Oak Park GLF 5K (16:26)... Had a wedding the night before (Craig and Emily McGinnis)... This was to be a redemption race from Shamrock. I didn't expect a PR due to the wedding, but I did want to use it as a tune up for Ravenswood 5K. I targeted ~16:20. I ran 16:26 via 5:09 w/ the wind, 5:22 into wind, 5:22 into wind, 0.32. I was very pleased.

4/18 - Lakefront 10 (57:19)... This was a windy mess. I treated it as a tempo run. Extremely windy in the second half, which I ran alone. Three of the miles were over 5:50, everything else pretty much averaged 5:40.

4/26 - Ravenswood 5K (16:15.6 PR)... I went for the PR. When out a bit hot in the first mile, with the wind (5:08), then settled in on a steady 5:18 in 2 and 3. I closed with a very decent kick in the final 100m. This is technically was a PR 5K for me, though the Ravenswood website rounded up to tie my 16:16. Weather was perfect.

5/9 - Quarryman 10Mi (57:56)... This was a bitch of a race! It was hilly, very humid, and windy. In the end, I was very happy though as it was a nice negative split. Unfortunately, I was outkicked by a Rich Heffron on the final down hill and home stretch.

5/17 - Childrens Hospital 5K (17:08)... THIS WAS MY FIRST WIN...EVERRR!!!! The finishing time itself wasn't anything special to write about, but the fact that I won makes it a proud accomplishment. Literally, it was the first time in my life that I won a race! In spite of running 18 miles aggressive the day before, I knew I had it wrapped up after the first half mile. There weren't any challengers to force me to push the pace. I easily had over 30 seconds between myself and second. It felt a little unfair that I won so easily, but nobody else showed up. The entertainment came from having pedestrians on the lakefront cheer and congratulate me in a way that I haven't seen before. Until now, I've long been a brides maid and never the bride...

5/23 - SF10 (55:31)... This was my goal race for the spring season. The other races were merely workout runs or trials of miles. Also, until now my Berlin Marathon was my pinnacle race. I felt so incredibly fantastic during that race, that I was afraid I couldn't replicate that feeling and/or effort again. Until now.

Soldier Field 10 was beautiful! The weather was totally ideal (which is a shock for a lakefront race in May), and everything fell just the way I would've wanted. I blazed 55:31 and a negative split. At no point was I ever out of control or in doubt. My first 5 miles were spent running with a pack while eyeing some faster runners ahead of me. I played it cool early and then began my hunt after the turn. I used the small packs in front of me as bait to pull myself faster and past them. I beat a number of guys that had either been ahead of me or at my pace for the spring season. I was out at roughly 5:35-40s and back in 5:30-33s. I was very strong. In a way that I hadn't experienced since Berlin. I closed with a 5:22 mile. It felt amazing the whole way. I wanted to keep going.

Technically, via McMillan Running, that 55:31 suggests that I can overtake my 2:36:26 from Berlin. I've long found his calculator to be tried and true for my training and racing. For the next several months, this is my guidepost for a possible Moscow PR.

YE14 Wrap @ 1974 Miles.

After finishing the Berlin Marathon, I didn't have much else to accomplish for the year. I enjoyed the downtime after cramming for the marathon.

I rounded out 2014 with 1974 miles. It was my lightest year since keeping this blog, but I also basically only ran for 9 months of the year.

After getting back from Europe, I did have a slight knee injury that kept me from wanting to push any significant running so I tossed aside any near term goals or the prospect of returning to Boston in 2015. The knee was basically mild bursitis (again). I experienced it about 10 years ago, and for some reason it came back. It eventually cleared up within a few months. Any training or racing following Berlin were merely maintenance miles or just keeping myself from falling completely apart for the balance of the year.

Berlin Marathon 2014 goes on as my crowning achievement in 2014.

I entered 2015 with sights set on the spring CARA Circuit and some yet-to-be-determined fall marathon.

Bobby Bear Eats the Berlin Bear

Hands down, this was my most amazingly-super-awesome-perfect-wunderbar race to date! Unfortunately, I'm having to retrospectively update this post. Technically I had much of it written just after the trip, but I became distracted from updating my blog, and then took some time away from publishing. I'm back-dating it, catching up, and moving on.

Berlin Marathon 2014

I've run a few marathons over the last couple years that I thought were well deserving of PRs. Unfortunately something always went against me. I was extremely fit for both Philly'12 and Boston'13, but neither were PRs. Chicago'13 busted my labia/hoohah. My PR from Cal'11 had become stale and a gigantic gorilla on my back. I've been dying to knock off. I've put in a ton of running over the last several years and a fresh marathon PR has been long overdue.

After recovering from injury during the first part of 2014, Berlin became my sole focus for 2014. It's a flat and uber fast course. The weather is generally accommodative. It literally is a world record course, time and again over the recent years. If you're gonna gun for it, this is the place to do it.

Going into Berlin, I felt very fit. I was carrying no lingering pains, and was very healthy. Everything lined up.

Ultimately the trip became much more than just a marathon. I was traveling with some good friends, and most importantly, I was traveling with my dad. It was an awesome father/son trip across Germany, Austria, and Switzerland that both of us will remember for the rest of our lives. He's always wanted to go, and what better way for him to see our fatherland than with Junior!

Before steins could be downed in Munich, or bergs could be climbed in the Alps... I had business to take care of in Berlin...

This is my long over due recap. The details as I remember them, but the stats don't lie:

I left Chicago on Thursday before the race. Met Dad at Ohare. Flight was typical and cramped. I didn't sleep much on the plane... maybe an hour or 1.5 hours at best. Landed in Berlin mid-Friday morning.

The hotel was the Savoy Berlin, which is near the southwest side of the Tiergarten. It was about two miles from the starting line, and somewhat close to the 20.5 mile mark.

Hit the expo Friday afternoon with Braulio, Scott, Eli, and Dad.

Had a ton of sleep on Friday night to help recharge the batteries.

I woke up a little later than expected on Saturday and had to do a solo-shakeout run. I backtracked the first 1K of the race, then out-and-backed the final 3K of the course. Visualizing the ending helped a ton during the race! Had I not seen those last few K ahead of time, I don't know if I would've closed the race as well as I did. All in, the shakeout was about 8 miles. A bit long, but nothing too taxing.

Dad and I did some site seeing with a double decker bus, ate a huge late lunch chalk full of carbs, then stayed off my feet the rest of the night and drown myself with fluids.

Sleep on Saturday night wasn't easy as I was still trying to adjust to the time difference, but I managed to get about 5 or 6 hours. I couldn't ask for more than that.

Race morning, I met with the other TTAU runners and we made our way to the starting line. Weather was a little chilly early but mostly hung in the 50s, and only had the slightest touch of wind - basically perfect!! With being healthy, hydrated, rested, and now the weather... everything was lining up well.

Scott, Braulio, and I staged together in the sub-elite / 'A' corral. Literally, the only people in front of us were the guys trying to break the world record... and they did! The first sub-2:03 race in history. It was extremely impressive standing with them.

Scott and I planned on running as much of the race as possible together. I specifically was shooting for a sub-2:38, which would've been a PR. We planned on going out with a 1:19'ish split and then coming back with whatever we could throw at it. The more negative the better.

Right from the gun, Braulio took off. Scott and I stuck together. His Garmin helped to pace miles while I kept track of the K. We were rolling mid/high 3:40's, which amounted to about 6:05's. The first couple K were actually a touch slower.

Once about 5K into the race, things started settling down and packs were thinned. By 10K we had accumulated a group of about 8-10 runners all rolling about a 6:00 pace. It was very smooth.

I found myself most often in front of the pack (shocker!) trying to set the pace. Scott was wisely either off my shoulder or in the back of the pack, letting us do the work. I recall feeling extremely antsy and having difficulty holding back. Occasionally someone would take charge of the pack and slow it down a little. The rabid rabbit inside of me found those uneven paces annoying. I didn't want them to mess with my own steady strategy so I'd respond by surging the front to keep us honest and thin the pack. Scott was reading out the pace from his Garmin. That helped keep me in check since we weren't used to the Ks.

We passed 16K at 1:00:09, which was roughly the 10mi mark. Everything still felt good. The weather was completely Goldilocks... not too hot, not too cold, little-to-no wind. We rolled through the half roughly on target, at 1:19:12. The easy part was done. In my mind, I needed to come back slightly faster, in at least 1:18:47. I needed to find 30 seconds in 13 miles. No slippage. There wasn't any room for error. I didn't want to pick it up too much too soon, but I was comfortable with starting to squeeze a little... Immediately after the split, I broke our pack by taking the pace below 6:00. Scott stayed with me.

21-25K averaged 5:58's. The next couple K were closer to 6:00. I didn't want to run north of 6 again though. At about 28K, Scott was drifting off my back and our original larger pack was busted. I wasn't sure if that was my doing by pushing the pace, or other people feeling the distance but I felt incredibly good and strong. At that point, I made the decision to truly go for it.

I started pressing the pace. Runners became few and far between... That 29th K was 3:38, which = 5:51 pace. I actually had no clue how fast that was because I no longer had the luxury of Scott's Garmin. I was purely running based upon feel and it felt beautiful!

It was thinning and I didn't have anyone to work with. All I could do was keep breathing and keep opening my stride. 30K: 3:39. Yep, I still had no clue how fast that was. I checked myself in the 31st K though, worrying that it was too much too soon. 31K: 3:45. But it still wasn't phasing me! I thought, "Fuck it, I'm committing."

32K: 3:36... that's a 5:48.9 pace with 10K to go in a marathon! It still wasn't phasing me. The rabbit was on the prowl for whatever was in front of me. Pulling myself from person to person, and passing. I stopped concerning myself with time and splits. I just ran.

31-35K averaged 5:53's. I kept opening that stride and hammering. It was incredibly freakish... I never felt even the slightest amount of pain!! This really became a race, and it was me just trying to chew up kilometers as fast as I can. Somewhere around 32K, I passed where Dad was standing. Unfortunately I didn't see him. He later claimed that I just blew by. I also soon acquired a lurcher that attach himself to my back. He made me do all the work and never ran next to me. Sucked my draft the entire fucking way. I couldn't drop him so I just used it as a means to push the pace even more!

36-40K averaged 5:48's!! I passed Braulio at about 40K. He was still holding a decent pace, but I had too much momentum for him to hang.

The final 2.2K, I just opened it up and threw everything I had at it. I keep saying that I didn't know how fast I was running. Maybe that's why I dropped the hammer like that? I lost all my inhibitions. I knew it was aggressive, but I also knew that I wasn't going to break. My 41st K, as I rounded the Strassen onto "Unter den Linden"... a blistering 5:41 pace. It then became a celebration as I went under the Brandenburg Tor. I started waiving my hands in the air and to the monster crowds. 42K at 5:48 (no doubt, slowed down because I was goofing around). Then that fucktard leach passed me. I tried to respond but somehow he just pushed even harder. Unbelievable... He beat me by a second... I closed that last 220 meters in 38 seconds... that's a 5:13 pace and half the time I had my fists and arms flailing in the air!

I was ecstatic. I crossed the finish line and my watch showed 2:36:26.

It's now months later and I still have no idea how I did it. At no point did I ever feel out of my comfort zone. To date, this is one of my single finest and proudest accomplishments in all of my life. Years and years of training all culminating in a beautiful race. Miles of trials and trials of miles.

A smarter man than me once said, "Sometimes the bear eats you, and sometimes you eat the bear."

I ran 2:36:26. Crushed my goal by over a minute. I went out in 1:19:12 (6:02 pace), and came back in 1:17:14 (5:53 pace).

The city of Berlin's logo is a bear. I kicked the shit out of that bear and then devoured him. There should've been a photo of me with bear blood dripping from my chops and saying, "Thank you sir, may I have another?"

On Monday morning, Dad and I went off to Munich to Oktoberfest for a couple days. We then rented a beautiful BMW 4-series and carved our way through the back roads of the Alps... first to Neuschwanstein, then Austrian where we stayed in a beautiful Alpine town and Gasthof, then Interlaken and Eiger/Jungfrau, then finished up in Zurich. We had a blast. We lived on pilsner, brats, kraut, and sauerbraten!

Photo Recap:

 

 

 

 

 

 

 

 

 

Data Recap:

I have a huge amount of data down here, but I can't help it. This was by far my most perfect running accomplishment to date, and I'm incredibly proud of it. I have to keep this info:

KM Split | Lap | Pace/Mi

01 | 3:49.9 | 6:10.0

02 | 3:49.4 | 6:09.2

03 | 3:45.5 | 6:02.9

04 | 3:46.3 | 6:04.2

05 | 3:46.3 | 6:04.2

06 | 3:47.1 | 6:05.5

07 | 3:45.0 | 6:02.1

08 | 3:45.0 | 6:02.1

09 | 3:40.0 | 5:54.1

10 | 3:39.4 | 5:53.1

11 | 3:45.0 | 6:02.1

12 | 3:51.3 | 6:12.2 (Long?)

13 | 3:51.7 | 6:12.9 (Long?)

14 | 3:44.9 | 6:01.9

15 | 3:30.1 | 5:38.1 (Short?)

16 | 3:52.4 | 6:14.0 (10mi: 1:00:09)

17 | 3:47.1 | 6:05.5

18 | 3:48.8 | 6:08.2

19 | 3:44.2 | 6:00.8

20 | 3:40.1 | 5:54.2

21 | 3:43.7 | 6:00.0

22 | 3:40.8 | 5:55.3

23 | 3:41.3 | 5:56.1

24 | 3:42.3 | 5:57.8

25 | 3:46.7 | 6:04.8

26 | 3:43.9 | 6:00.3

27 | 3:44.9 | 6:01.9

28 | 3:46.0 | 6:03.7

(Roughly the point I decided to start gunning it, w/ 14K to go)

29 | 3:38.4 | 5:51.5

30 | 3:39.2 | 5:52.8

31 | 3:45.1 | 6:02.3

32 | 3:36.8 | 5:48.9 (10mi: 59:29)

33 | 3:38.0 | 5:50.8

34 | 3:37.5 | 5:50.0

35 | 3:41.6 | 5:56.6

36 | 3:37.7 | 5:50.4

37 | 3:35.6 | 5:47.0

38 | 3:36.0 | 5:47.6

39 | 3:36.0 | 5:47.6

40 | 3:37.7 | 5:50.4

41 | 3:32.3 | 5:41.7

42 | 3:37.3 | 5:49.7

.2 | 0:38.0 | 5:13.6

5K Split | Lap | Pace/KM | Pace/Mi

05 | 0:18:56 | 18:56 | 3:47.2 | 6:05.6

10 | 0:37:33 | 18:37 | 3:43.4 | 5:59.5

15 | 0:56:19 | 18:46 | 3:45.2 | 6:02.4

20 | 1:15:08 | 18:49 | 3:45.8 | 6:03.4

25 | 1:33:42 | 18:34 | 3:42.8 | 5:58.6

30 | 1:52:15 | 18:33 | 3:42.6 | 5:58.2

35 | 2:10:34 | 18:19 | 3:39.8 | 5:53.7

40 | 2:28:37 | 18:03 | 3:36.6 | 5:48.6

2.2| 2:36:26 | 07:49 | 3:33.7 | 5:43.9

1H - 1:19:12 | 3:45.2/KM | 6:02.5/Mi
2H - 1:17:14 | 3:39.6/KM | 5:53.5/Mi
Tot- 2:36:26 | 3:42.4/KM | 5:58.0/Mi

"What kinda battery you got in there?"

The brand spanking new Wilson track is beautiful. Unfortunately, it is completely useless when it comes to doing a track workout. There are far too many people crowded around it spectating and loitering the games on the infield. Maybe it's a fantastic facility between the hours of 10pm and 10am ...or later depending on the use of lights... or maybe even in the off season of soccer?  Otherwise forget it. This was my fourth time to this track, and each time I go it gets worse.

Be warned: If you need to do a serious workout and there is a crowd at Wilson, then chalk it up and choose another location.

When I got to the track (~6:00pm), there was a high school soccer game on the infield and another starting immediately after (in other words, probably 3 peak hours consumed by scheduled games)... Lots of people were constantly coming and going. Seriously, no fewer than 100 were scattered all over the track, infield and surrounding area. ...And let's not forget about the vendors/ice cream carts! There were THREE... all in lane 1!! It was my mistake to even stay there.

So, I chilled out with about 30 minutes of easy laps while waiting for the crowds to thin. After the second soccer game started, it became a little more manageable and I was able to start the workout (ie, the crowd was cut to about 50-60). Mind you though, I still had several people and children meandering aimlessly. Teens were kicking/throwing soccer balls at one another. The only thing missing were tricycles! 98% of everyone could've given a shit about track etiquette.

...The problem with this track is that it's not a track. It is a soccer field surrounded by other soccer fields...

During the workout, I had THREE collisions. Those weren't near collisions. Contact was made. Now I did bounce off and nobody ever went down, but I had no choice but to hit 3 different people. I tried to avoid them. There where many other near collisions, including almost mowing down children a couple different times.

And the icing on the cake: I had to politely asked a group of about 10 eager spectators to share the track on multiple occasions, only they were not being so polite in return. They refused to clear the track or share the space, were constantly mouthing off to me, and were purposely making me swing out into lane three... just for the sake of being pendejos. (And these weren't all young kids! Half of them were adults!!). They were even sitting and laying on the on the track at times! The only thing I could offer was an honest warning that I was wearing spikes, running fast, and might not be able to stop myself from stepping on hands. I generally don't have runner rage, and I was trying to not provoke these people, but I actually thought there was a good chance of getting into a fight. Finally after a few other runners were on the track, they backed off a bit. However, this crowd and a few others heckled me throughout the workout.

This was not a good environment for a focused track workout.

At least from an entertaining standpoint, on the 18th repeat one of the guys asked (in the best Cheech accent), "Eh man, what kinda battery you got in there?!" I could only laugh as I gasped for air.

All that said and the fact that I was doing this thing solo, it wound up being a very difficult 20x 400. Nonetheless, I still managed to pull off a 72.8 average. A little less consistent or lack of progressing as I would've liked... probably due to either being fired up or steered from distractions. In the end, it was very annoying and I was somewhat upset when I finished. Looking back, my splits actually weren't as bad as I had thought. I won't let it bother me but I definitely could've gone faster.

Yesterday, I was claiming that I'd be happy with sub 1:13's. I suppose given the conditions, this should suffice. So apparently not only do I have my wheels back, but I also have a bad ass battery to go with them!

Split recap w/ 80sec recovery

1- 1:12.3

2- 1:14.6

3- 1:12.8

4- 1:13.0 / 1-4 avg 1:13.2

5- 1:12.0

6- 1:13.7

7- 1:13.5

8- 1:12.6 / 5-8 avg 1:13.0

9- 1:11.9

10- 1:13.5

11- 1:12.8

12- 1:12.9 / 9-12 avg 1:12.7

13- 1:13.3

14- 1:13.3

15- 1:12.3

16- 1:13.4 / 13-16 avg 1:13.1

17- 1:12.4

18- 1:12.5

19- 1:11.5

20- 1:12.1 / 17-20 avg 1:12.1

Overall avg 1:12.8

Big boy tempo + Big boy 400's = We'll find out tonight.

Alright, as of the other day, I topped out at 102 miles and my peak is in. My endurance is finally back, I'm actually feeling mechanically decent, and a big tempo on Tuesday and a massage yesterday are leaving me a little more comfortable than I was a week ago.

Now the all important question - How fast am I???

It's tough to answer at the moment. Aside from a set of 800s a month ago, I haven't had any real quality workouts over the last month. The miles at the cabin made me strong, but were mostly effort based... nothing blazing fast. The Chicago Half doesn't really answer the question either (though technically, it was my second fastest half marathon... I haven't "raced" a half in ages... but I don't think this was a fair race effort)...

I have had one good big boy tempo run, which was Tuesday night.

10 mile recap:

1- 5:56.2

2- 5:55.5

3- 5:50.1

4- 5:51.7

5- 5:51.1

6- 5:48.2

7- 5:52.7

8- 5:40.6

9- 5:40.0

10- 5:32.0

Tot: 57:58.1 / Avg: 05:47.8

I actually felt very much in control and smooth, so that kind of gives me some confidence, it doesn't feel like isn't enough.

My training is basically done. I have 10 days before the marathon. I won't have another chance to race again, so it all comes down to tonight's workout. Big boy 20x400's. At this point, I believe I'm doing the workout solo too, which makes it that much more difficult. Knowing how I've run 400's in the past, if I'm gonna have a chance at sub-2:38 then I need to average mid-72's/sub-73's.

The weather looks like it'll be favorable. All I need to do is stay calm and avoid the countless kids and soccer balls randomly gravitating towards me. Time to suck it up and spin those wheels! ...This marathon ain't gonna run itself!

Chicago Half Marathon recap

I'm not gonna dwell upon this forever - but I'm actually a very annoyed about the race this year.

Let me ask one serious question - How fucking difficult is it to mark a course properly?? Alight, congratulations that they we able to get the overall distance "somewhat accurate" this year... But the markers were waaay fucking off!! This should be the absolute easiest thing to do with it comes to organizing a race and the Chicago Half consistently screws it up.

I've deleted my exact splits because they were completely useless, but I'm pretty sure they went something like this (I might've mixed up a couple in the 5 thru 8 stretch). Out of the first 8 miles though, only 1 marker was correct!!!  ONE!!! 

Split recap:

1 - 5:19

2 - 6:20

3 - 5:50 -guessing correct?

4 - 6:20

5 - 5:20

6 - 6:19

7 - 5:19

8 - 6:15

9 - 5:40 -finally getting it right

10 - 5:38

11 - 5:31-possibly short?

12 - 5:38

13 - 5:40

.1 - 0:37-unless I'm mistaken, seemed long?

Tot- 1:15:46

Avg- 5:47

Pathetic. I'm mostly annoyed because I simply didn't know how fast I was running, and I know I could've gone faster if I had a more accurate guide! I had to guestimate pace and sit with a small pack through 8 miles, hoping that we weren't royally screwing up. None of us had GPS's. Maybe that actually helped me go more conservative and then light it up later? Regardless, it wasn't until about 9 miles that I could do anything about it. In the end, I wound up getting aggressive and passing quite a few people, but also running out of room. I failed to catch a few runners that I should've been with/ahead of.

Anyway, whatever. It was a good workout. I ran well. Negative split. Felt decent at the end. I probably could've gone another mile or two at that 5:40ish closing pace. Weather was actually decent for a change. Blah blah blah.

Chicago Half Marathon: If you're reading this... PLEASE... after years and years in a row of repeating these mistakes... PLEASE MEASURE AND MARK YOUR COURSE. It's a simple task.  This isn't rocket science... and it doesn't even require fancy tools!!  Hell, even get a few boyscouts to do it or double check it!  I'm sure they'd enjoy the little adventure. 

2014 ADK Recap

It never fails and apparently I need to take a hint - I simply cannot train in Chicago and then go up to the cabin for two weeks and run 200 miles on hills, and expect to not get injured.

I didn't necessarily get "injured" but I did hit a mild breaking point that forced me to take some key days off.

So the good: I had a week and a half of big miles and quality. All hills. I ran them in a complicated fashion so that I could build build build. I had a great amount of aggressive miles, and I was getting cocky. I hit a point where I had five days in a row with my 7-day-trailing mileage at 100. I've never done that at the cabin before. It's no joke to hit a hundred up there. I then had visions of clipping 200 miles in the two weeks.

The bad: In spite of feeling fantastic, I was still forced to pull back. With a few days left, I had a garbage night of sleep, then went for a recovery run on Wednesday, which left my right knee feeling extremely sore after words. Thursday's Stillwater run buried me. I almost didn't finish, and walking after was extremely painful. I was forced to play it safe with Friday off, and then gingerly run 14 miles on Saturday instead of a big 22.

The pain has been posterior/medial on the right knee. It was a mix of my calf, adductor and hamstring. I don't recall doing anything specific to pull anything. I took a few more days off, loaded up on ibuprofen, iced, and had a solid massage once I got back to Chicago. Apparently it was more hamstring than anything else... it figures, because they've been super tight ever since Boston, in April.

Everything appears to be much better a few days later. The Chicago Half Marathon this coming weekend. This can still be a great race for me, albeit I'm a little more cautious and less concerned about making it an 'all-in' race. I've also mildly sabotaged it by running 20 miles last night. It went mostly alright, but a brutal finish due to the heat. Including today, that's three scorching days in a row and I'm now feeling extremely drained. The knee is holding up though, which is far more important.

After the half, I have 10 days to push and then another 10 days to recover.

Recap of my ADK trials of miles:

WEEK OF 8/24-30: 79mi

8/30 - 14 ADK/easy

8/29 - REST

8/28 - 14 ADK/Stillwater easy

8/27 - 12 ADK/#4 easy

8/26 - 17 ADK/Belfort progression

8/25 - 12 ADK/Croghan Tempo

8/24 - 10 ADK/#4 easy

WEEK OF 8/17-23: 90mi

8/23 - 22 ADK/Belfort up past falls, last 5 aggressive

8/22 - 13 ADK/Marks easy

8/21 - 14 ADK/Stillwater moderate

8/20 - 12 ADK/#4 easy

8/19 - 17 ADK/Belfort progression aggressive

8/18 - 12 ADK/Marks progression

8/17 - REST

Old Faithful

Everyone has their own ideal workouts. Some guys like 1200's. Some guys like mile repeats. Some guys like complex ladders. Some guys like to vary.

Me, I'm simple. I just like good old fashioned 800's and 400's. Tried and true.

In my mind, I don't have that faster track speed so I try to gain it by means of shorter distance workouts. I don't feel like I gain a lot from longer repeats. Actually, I probably should even be doing more 200's, but I find those far too annoying and you have to run too damn many! 800s are always just a good solid gauge for speed + endurance.

In this case, I'm about a month and a half out from Berlin and I ran one of my bigger workouts last night: 10x 800 at a 2:35.7 average. I felt good the whole way though, in spite of my mind wanting to protest any thoughts of speed. Looking back at my past workouts, that's actually a great pace for me too. The only time I've really gone faster was with fewer reps. Ie, a few weeks ago I managed to pull off 8x 800 @ 2:33.5 avg. I was far more fresh back then and had a few more guys on the track to help out... (I'm kissing 90 miles right now).

It'll be interesting to see what I can do when I get back from the cabin in two weeks, and if I clip another second off my time. That would make for my fastest 10x800 workout ever and certainly give me some big confidence. In the mean time, keep on keep'n on.

Split recap:

1- 240.4

2- 237.5

3- 235.5

4- 235.5

5- 234.9

6- 236.7

7- 235.3

8- 235.0

9- 233.3

10- 233.7

Avg- 235.7