The 100 Mile Week

For many of you reading this you have probably spent a summer putting 5-10 weeks in a row of 100+ miles. For me, more of a middle distance type guy who put in quality over quantity for mileage, I was never able to hit this cool feat.

I only ever hit 90 miles once in XC season back in college. I also do find it a little funny that some of my former teammates run 100 miles in a day. To that I say “Screw You Hammersmith”

Any how, I got on a good schedule this week thanks to my lovely wife. Also my son has been great as he has been along with most of these miles.

Again I’m excited to hit this even though I’ve been running with Mike Andersen who is hitting 140 per week, or have run with a guy who hit 100 in a day. I can’t let that take away from what I’m doing for the fist time.

This is no different than if you were going to break a 5:00 min mile for the first time. I would still be super excited for you as you should be for yourself even knowing the top marathoners run faster than that for 26.2 miles.

So here is my week and how I hit my best week ever…also my best week since foot surgery, May 21, 2012, has been 65 miles.
Monday
– Morning 8 Miles 6:34 pace
– Noon 8 Miles 6:24 pace
Tuesday
– Morning 8 Miles GPS Fail (pushing stroller)
– Noon 8 Miles 6:36 pace (pushing stroller)
Wednesday
– Morning 8 Miles 6:31 pace (pushing stroller)
– Noon 8 Miles 6:28 pace (pushing stroller)
Thursday
– Morning 8 Miles Workout (10X500 4:41 pace, rest 37sec)
– Noon 10 Miles 7:30ish (Single Track Trails)
Friday
– Morning 6 Miles 6:51 pace (week is catching up to me)
– Noon 0
Saturday
– Morning 8 Miles 6:47 pace (still feeling tired)
– Noon 8 Miles 6:50 pace (It was 91 degrees)
Sunday
– Morning 8 Miles 6:11 pace (pushing stroller)
– Noon 4 Miles 6:37 pace (pushing stroller 90 degrees)

6 Mile Tempo

Damn it was hot out today. Nothing like doing a 6 mile tempo on a black track, at noon, with no wind, and 80 degrees. Luckily it was only 48% humidity 🙂 Jamie and Chase came out to keep me company which was also nice as 24 laps can get pretty mind numbing after a while.

The work out was supposed to be a relaxed 5:20 pace to get me ready for the Hungry Duck 13.1 in a few weeks. Hopefully Mike Anderson and I will run 68:59 and both walk away with PRs in the distance.

Todays Splits
5:15
5:14
5:14
5:13
5:10
4:59
Total 31:08

Make sure to check out my race http://therunthruhell.com/

Work It Out Baby

Well I have been meaning to get this tempo over with. I could not seem to get anyone to help me out with this either, which was kinda disappointing.

So I figured I better try to slow it down a little and just see how the first mile goes. If I came through in 5:05 ish then I would try to push this to a 4 mile tempo. If I came through faster and everything felt good I would try to push the pace a little and just make it a 5K.

Well I came through much faster than I had hoped and it felt much easier than I was expecting. I think after running that 4:20 last Monday (5/27/2013) made this pace seem much more relaxed.

At no point did I stress my body in this workout. This was just a smooth comfortable pace. I was a little distracted in the third mile as the Pinckney High School kids came out on the track for gym class, so my time slipped a little. I thought I was gonna grab a 4:40 on that mile.

I was lucky enough to have Chase sitting in the stroller at the start line. Every lap I pointed at him and he pointed back, smile, and scream. Then offered me up some milk from his sippy cup. I couldn’t stop smiling.

This was a great morning with my little guy and a memory I’m sure I’ll remember for ever…at least if I come back and read this post 😉

4:55
4:44
4:45
0:34
——
5K = 15:00.16

Novi Memorial Day Run

What a great morning for racing! We had sunny skies and cool temps in the low 60’s. I was there for the elite mile. At this point in my training I had yet to run under 4:42 since the foot surgery. Luckily coach had me bang out a few sets of 6,4,3,2,1 to wake up the little bit of leg speed I had.

I guess they let anyone into the “Elite” mile as I got in along with some other EMU boys such as Lee Shaw and Terefe Ejigu.

The race started off nice and fast with a big group of guys. I’m not sure what our splits were exactly because they were a little off. There is no way we had a group as big as we did and split a 58 first 400M. Then somehow slowed to a horrid 800m of 2:12 or something. It was a road mile so I guess that is what you get.

By the time we hit the 800m it was just Ian Boyle and myself. I knew I didn’t really have the kick I used to have so I figured I better start pushing with 800m to go. I did and Ian and I just kept pushing harder and harder.

It seemed every time I came up on him he would inch away. We literally went push for push for about 700m. With less than 100m to go I was all out and Ian just began to walk away from me. He ended up putting about 2 seconds on me at the very end. I like to think I made him work hard but I think he only ran as fast as he needed to for the “W”

Results:
http://www.runmichigan.com/r_view.php?id=19334

The fun part came when we all grouped up to pace Mark Savedes in the 10K. There was a group of four really fast guys, all mid to low 14 min 5k guys. Then we had Mark rounding out our 5th.

We started nice and slow and still talking about the mile we just ran (Mark did not run the mile.) Then we started telling stories and Lee told us how he lost a bunch of weight which is why he ran 4:38 instead of 5:38 in the mile.

Poor Mark…we are all having a casual conversation while leading the race and pacing him. He was not talkative 🙂 Eventually someone told Lee and Terefe that the winner gets free shoes so they decided to start running and went from 6:20pace to 5:15ish.

Mike and I stayed with Mark and just kept on him. Pushing him, coaching him, and cheering him. It was so much fun. The course was great and Mark was running fast and smooth. We ended up crossing the line in a 39:10 breaking Mark’s 20 year old personal best by 45 seconds. That was just huge.

Mike, Mark, and Jordan

Mike, Mark, and Jordan

300 Meter Whaaa

Just a nice workout that I finished up today.

1X800m 2:09
500M Jog rest (3:00min)
12x300m 51 low average (100M Jog rest about 35 seconds)
400m Jog rest
1x800m 2:10 (2:40min)

This was one of those workouts that you finish and you can tell yourself everything is going in the right direction. The hardest part of this workout is that I was doing it solo.

As I was doing this work out I was thinking how under utilized the 300m distance is in training. I feel that when we do speed we do 200m and when we do distance it’s 400m…the 300 is such a great in between distance to keep up the speed and yet add some endurance. If you don’t believe me go run 12 of those bastards at your goal 5K pace with only a 100m jog for the rest. If you can finish up the 300m then try the full work out with the 800m in it. This work out with jogging rest is 4 miles plus your warm up and cool down. I did 2 mile warm up and cool down giving me a nice 8 for the afternoon plus an easy 4 in the morning.

Altitude 10K

O damn, first race of my life in altitude. For those of you have never experienced 5,000 ft or higher…it is a crazy feeling. Now if you hit that altitude and are not really doing anything active then you probably won’t notice anything.

Other then a subtle pressure on my chest I didn’t really notice it on my first easy 4 mile run at 7:30 pace, I didn’t really notice it on the next run when I did 10 miles closer to 7:00 pace. The first time I started to feel it was the day before the race when I dipped under 6:00 pace for my last mile. As you begin to push your body harder you’re expecting to take a deeper harder breath to fuel your muscles with Oxygen and it just doesn’t work the way you are expecting. When you attempt to take in that deeper breath there is a tightness in your chest that grows.

Time to race…The Road Runners Club of America (RRCA) brought their ringer out for the meet. Scott Bauhs (3:59 mile, 13:29 5k, 27:48 10K, and a 61 something 1/2 ) needless to say the boy is legit. Now neither one of us are really in good shape so we figured if we could run 5:00 pace for this race, it would be a good workout.

I won’t keep you in suspense…Scotty kicked my ass. There wasn’t really a race at all. We ran together for the first mile going out hard and slowing up to a 5:01 first mile. Then we turned right into the WIND…I figure caps will make the wind look more fierce. Mile number 2 was where Scotty just left me as I ran 5:27.

U Turn, now the wind was at our back again and I dropped back to a 5:09 for the third mile. I made sure to smile and give Scott the thumbs up as he passed me. I just could not stop smiling. My body was hurting but a ton of RRCA folks were cheering me on as I was passing them by. My legs felt OK but I just couldn’t dig deep for the O2 that I was used to.

The rest of the race/run came in at 5:17, 5:14, 6:19( 1.2 miles) = 32:29. All in all this was a great trip. We got to meet a bunch of club directors and catch up with some acquaintances that I only see at these running conventions. I was also able to meet Scott Bauhs, Howie Keflezighi and Meb Keflezighi.

I can’t wait to see how I feel when I get to Michigan and get on the track…