2017 Off to a Sprint, 5k Training

The Stats
01/02/17: 3.17 mi; 24'51"; 7'49" avg pace
01/16/17: 3.16 mi; 25'03"; 7'55" avg pace
01/18/17: 3.18 mi; 26'08"; 8'17" avg pace
01/19/17: 5.01 mi; 41'46"; 8'19" avg pace
01/23/17: 1.37 mi; 20'23"; 14'48" avg pace (hill sprints)
                      01/24/17: 3.11 mi; 24'33"; 7'53" avg pace

The new year got off to a good start for running with an unseasonably warm day on Jan. 2nd. I took advantage of the day off and managed an afternoon run between watching bowl games (how about that Rose Bowl?). I was happy with the sub 8-minute-mile pace and put it down to the weather and being in decent shape. Colder weather over the next two weeks kept me inside on the bike trainer.
My next running effort was another 5k around the block on a cloudy Monday after work. The pace was about the same, solid but not great. This got me thinking about my running training in general. For the past few years I have exercised without a real goal in mind aside from staying fit and keeping my weight under control. I decided it would be more interesting, fun, and ultimately healthy to adopt a running goal. Mine is simple: I want to run a 5k in under 21:45, that would average a sub 7-minute mile average pace. A very helpful article in Runners' World by a long-time coach, turned me onto some exercises designed to improve stride, endurance, and sprint speed. I found it convincing and decided to adopt his regiment to the best of my ability and scheduling availability.
The next run on Jan. 18 was a 5k interval run. I would alternate between jogging and running at my optimal 5k pace. I ran 5 5k segments at about a 7-minute per mile pace. The jogging recovery pace was much slower at about 9:10 per mile. The next day, I ran a 5-miler, as that coach suggests mixing in some medium and longer distance runs to aid endurance. It's always helpful to be able to run farther than you actually have to in any given race. To start the following week, I ran short and steep hill intervals from the base of Bridge Road. I would sprint up the road about 300 meters and recover on the walk back down to the bridge. Eight of those at a sprint pace under six minutes per mile on a windy day had me sucking for wind. The hill sprints are supposed to help make the running stride more efficient (longer, quicker strides) while toning the fast-twitch muscle fibers.
I finished off the month with a regular 'ole 5k run. I was able to hit around a 7:10 pace three times during the run, but I still ended up with a similar overall pace to runs at the beginning of the month. Still, I am looking forward to the quicker times and better runs that I feel confident will result from a more focused running training program. I'll post that progress at the end of February. Until then, happy running!

Cold Weather Running

The Stats
12/05: 3.17 mi; 27'15"; 8'35" avg. pace
12/07: 5.01 mi; 43'02"; 8'35" avg. pace
12/08: 3.50 mi; 30'07"; 8'35" avg. pace
12/12: 6.23 mi; 54'32"; 8'45" avg. pace
12/13: 5.10 mi; 44'38"; 8'44" avg. pace
                     12/28: 3.16 mi; 25'34"; 8'05" avg. pace

As the weather turned colder, I ran the most miles of any month in 2016. This was due in large part to a heavier load on the bike during the summer and fall this year. Also, I entered a Brooks' Running challenge on Strava that required participants to run six hours over a twelve day period. I failed to complete the challenge (the randomly chosen finishers got a pair of shoes), but I still got out and ran on days that I usually write-off as "too cold." My pace was considerably slower, as I had an incentive to spend more time running. My right knee was getting over some joint stiffness as well, which kept me about 30 seconds below my long-run-average per mile pace. I was particularly pleased with the 10k distance on 12/12, half of which occurred in the dark; it was like a running neighborhood Christmas lights tour through Kanawha City. The lights reflecting off the river kept me distracted from the intermittent knee and muscle pains.
I managed seven workouts on the indoor bike trainer in December, including my first few races on Zwift. The races are categorized by Watts per kilogram (W/kg), i.e. how much power you exert and given how much you weigh. I usually ride in the 2.7 - 3.4 W/kg range, which puts me in the C-grade on races. The categories go from 'A' being the fastest to 'D' being the slowest. My old trainer may be holding back my results, but I also could simply be weaker than a lot of the serious riders on Zwift. Shelling out $500-$600 on a new trainer is not exactly appealing right now.
It was satisfying to finish the year with a solid month of running. I have found that running is the best cardio exercise when it comes to controlling weight and full-body shape. A goal for 2017 will be to better balance cycling and running to optimize overall health. With the addition of a pull-up bar to my home gym in the basement, I should have some upper body strength soon to boot.

2016 Hot Diggity Dog 5k

Place: 58/375; Net Time: 24:46.5; Avg. pace 8:05 per mile

Thanksgiving morning was cool and wet this year. Emily, Ashley, and I gathered at St. Albans high school to run the Hot Diggity Dog 5k for the second year in a row. The race started in a bunch and it was difficult to set a steady pace in the sea of almost 400 runners and walkers. I accelerated to find a path through the traffic and as a result ran my fastest split in the first mile (7:38). After the first mile, I realized I was far away from peak running shape and slowed down. The rain picked up slightly in the second mile, and I sucked serious wind. I still managed an eight-minute-mile in the second split. Then, the course ran up the only hill of the race, slowing me and the other runners down considerably. The hill was about a 20 foot incline that only lasted for one-tenth of a mile - short and steep. It was hard to return to my previous pace, even after coming back down the same hill. Hence, the third mile was my slowest split time. The rain abated in the last part of the race leaving the streets wet and difficult to grip cleanly. But no excuses. I was pleased with the net time, given my lack of run training this fall. I finished next to two other guys, one of whom had the energy for a sprint and took off past me 20 meters from the finish line. I had no such burst and jogged across the finish. I caught my breath and watched Ashley then Emily finish. The consensus? It was a good run for all, but far from our best. And the course is nothing special to look at. Still, it is a good motivator to get out and run on Thanksgiving morning. I imagine we will be back for the 2017 edition.

Shoe Review - Saucony Guide 10s

Trial Run
2.0 mi; 16'16"; 8'05" avg. pace

I paid a visit to Robert's Running in Charleston last weekend to buy some new running kicks. As is my custom, I went in expecting to buy one brand of shoe and ended up getting something different. Although to be fair to myself, I have alternated between buying Saucony and Brooks for the last four years. I retired the Brooks Adrenaline 14 and tried on the Brooks Adrenaline 17 first. The were comfortable and I thought about buying them and walking out of the store. But I thought I should try on the comparable Saucony model. I bought the Saucony Guide 6s back in early 2013. By comparison the Guide 10s had a softer, more flexible upper mesh and a new cushioning system. It simply was less noticeable on my foot than the Adrenaline 17s. Hence, I walked out of the store with them.

 

Today I took these shoes on a first run. It was a short 2 miler around the block. The heal-toe-offset of 8 mm was noticeable, as the cushioning on my old shoes was completely worn out. It felt like the shoes were encouraging me to keep a quick pace as I sprung forward. And the impact with the ground was much easier given new cushioning. I had a good average pace despite not having run in over a month. The strong heel gives good support when striking the ground. Overall, I am happy with the purchase, although it is too early to teel how long the shoes will last and how they age with the miles. Still, it is another strong showing by Saucony. 8/10.

Fall Cycling

The Stats - October
11 rides; 148 miles; 13.4 miles per ride; 8,188 feet elevation gain

I hardly did any running in October. Instead I tried to see how many feet I could climb on the bike. I got to over 8,000 feet, as you can see. That is over a mile and a half of elevation gain for the month. My pace has noticeably improved as a result. The fall weather has helped as well, but I continue to set PRs on hill segments and flat segments due to an emphasize on hill training.
Strava has monthly challenges for cycling and running. Their climbing challenge was to ride 9,000 meters in October, which is something crazy like 29,000 feet. I am not sure I can ever get there, but it is interesting to see what other amateurs are doing.
The coming months will likely bring a lot of indoor cycling on Zwift. They have a fun sweepstakes going in November where you can win a trip to their headquarters and some swag if you ride 100 km on a virtual kid's tricycle. I may try that out one night; it would take me a little over three hours.
In running news, the PTR crew is set to run The Hot Diggity Dog 5k in St. Albans for Thanksgiving again this year. I need to purchase some new shoes from Roberts before that takes place. My two-year-old Brooks are still wearable, but the tread is nearly gone and I can convert them to casual shoes. Brooks have won me over and I will probably buy another pair. The Adrenaline GTS 17 shoes look like winners. I will recap the Thanksgiving 5k near the end of the month. Until then, happy running!

CCC 2016 Review

The Stats: 48th place; 2:39:17; 25.4 mi; 6'16" per mile; 9.57 mph (all activities)
Run - 4.14 mi; 0:34:05; 8'14" avg. pace; 7.3 mph
Row - 4.14 mi; 1:06:29: 16'04" per mile; 3.7 mph (includes transitions)
Ride - 17.1 mi; 0:58:43; 3'26" per mile; 17.5 mph

Another Capital City Challenge has come and gone. I count this one a success on two accounts: 1) I completed the race without injury and with minimal soreness 2) I considerably improved my bike time. I was a full ten minutes faster on the cycling portion. The kayak continues to disappoint and is merely an equipment issue. If I ever decide I am sick of people leaving me in the dust (er, water) I might shell out the cash for a better kayak. I feel like it might be a waste to get a nicer kayak because I can't currently transport it with my sedan style car and I would not be able to use it consistently.
The key to feeling better this year was training. I cycled early and often during the summer, cycling indoors when the weather was too hot or rainy. Running activity could have started earlier, but ultimately it only takes a few weeks of running to get back into decent shape. I did not have my best running split time, however it was still respectable.
The race gave me a reason to get back into shape and now I hope to continue logging miles throughout the fall. Cycling and running posts to follow.

CCC Training - Part 5

The Stats
Running
9/09: 4.41 mi; 41'51"; 9'29" avg. pace
Cycling
9/06: 11.5 mi; 0:46:55; 14.8 mi/hr
9/08: 12.3 mi; 0:53:24; 13.9 mi/hr

This was the last week of full training before the week of the Challenge. I managed a two-a-day on Sept. 6th with a ride around Kanawha City with Mike in the afternoon. That was followed up with another bike ride on Thursday morning. I decided to ride Lower Donally, which is a soft incline (3%) in a neighborhood in KC. Everything was going well on the climb, then came the descent. A yellow flash sprang out of one homeowner's yard and moved after my back wheel. I heard the owner yell after his dog to come back and started to pedal hard. Unfortunately, I was in a high gear and my pedaling did not outpace the dog at first. A couple construction workers whistled at the dog to try to distract it to no effect. I got into a lower gear and shot down the hill to the bottom. Once I stopped shaking and regained composure, I decided to try to climb Quarry Creek Road and then end the ride. I paced myself very slowly on Quarry Creek. The possibility of reaching the top was tempting, but I started to breathe very heavily and decided it was not worth the effort/soreness. I pulled into a driveway on the right, about a tenth of a mile from the top.
Training could have hit a speed bump as Ashley and I hopped on a plane to Atlanta. But that Friday morning we took the opportunity to visit Stone Mountain and run the five mile route around it. A half mile walk warmed up our legs. We kept the same pace for the first three miles on the rolling course. Then, Ashley walked a little and I went ahead to finish the fourth mile. This was the first time in months I had run at least four miles and I did not do it at the desired 8 minute per mile pace. But, I have hopes that can be accomplished in the race this Saturday.
This week will largely be a "rest" or "prep" week. I plan to run some light miles and get the bike a tune-up. Fresh legs are more important than training hard the week of an event.