After surviving last week's heat wave (though running only 36 miles at the end - the plan was 40, but I just couldn't do 10 miles yesterday in the heat), he is the plan for this week:

Week -11:
Long runs 10 and 8 miles.
Track: 6x800 m at 5K pace (3:12 or faster), with 400 m recoveries. Warmup and cooldown should be 1600 m. Altogether ~6.25 miles.
Four easy runs, 6.25 miles each.
Sum: 43 miles.

I'm fucking fed up with the weather. We have a heat wave and the top heat index was 107 F = 42 C today. Even though the temperatures are only in the 90's, my recent experience of running in Hungary validates that 90 F here, in high humidity, and 90 F there in low humidity is sky and ground. If I don't do my run in the morning, I can give up that day. Even late in the evening the temperatures stay high.

E.g. today weather.com gives you a Red Boxed Warning about SEVERE WEATHER in Louisville. Explanation: "Dangerous heat index. Outdoor exposure should be limited." LOL, how about strenuous outdoor exercise? (I did a usual 6 miles this morning.)

Yeah, right. I still ran 6 miles this morning.

I bonked real bad on Sunday when I tried to run 12 miles from my new home (house) to my old home (apartment). The whole idea started with the plan to transport my bicycle over. I would drive from the house to the apartment, then I would ride my bike back to the house, run back to the apartment, drive back to the house. Except it was hot, humid, and I got dehydrated quite fast. I have a bottle that holds 1 quart (=0.95 liter) of fluid. I filled it up with Gatorade, and I drank about a half liter of water just before I left. I assumed that even if I consume a quarter bottle every 20 minutes (which is about as much as my stomach can empty into my bowels in 20 minutes), then I still have 100 minutes, and 12 miles should be done in 100 minutes.

I was on pace, all fine in the first 30 minutes, and I didn't feel I needed to drink before that. Then I drank a quarter of the bottle. I felt I needed a drink again at 45 minutes, but I resisted a bit (the 20 minutes was not up yet), and finally I drank another quarter bottle at 48 minutes. Then I started to have that bad feeling that I want to drink more, but I wanted water, not Gatorade. I was also sweating profoundly - my clothes were dripping wet from the sweat. I was running in the middle of the day (big mistake, but I had to fix a flat tire in the apartment before I left on my ride), and it was right after a rain. We are in the Ohio valley, so the humidity must have been close to 100%.

At 1 hour 5 minutes into the run, I knew I was in trouble. I was in the 8th mile, and I hit a nasty hill at the back of Cherokee Park. I knew I still have more that 4 miles to go, so instead of killing myself on the hill, I stopped running, and I just walked up to the top. I emptied my bottle, because I remembered there is a water fountain just off the path on the top the hill - normally I wouldn't stop, but this was an emergency situation. On the top of the hill I filled up my bottle with water, then I immediately drank half of it. Filled it up again, started to I ran to the bottom of the hill. But this part of the course was really hilly. Another hill started right after that - not very long, but I didn't make it to the top running: I had to walk the last portion. I continued this run-walk thing for another short while, but just before mile 9, I called it quits.

Then of course I had to walk home the remaining 3 miles! That was not very pleasant, either, but I could do it.

I hate when this happens. It is amazing, but 8 oz (= 1/4 quart = 0.24 liter) water/Gatorade is not enough here in the summer, at least not in my state of training/acclimatization.

This morning I was able to run 6 miles without too much trouble, though again, my shorts were dripping sweaty when I got home. This was also the first run from the house, but it was sort of disappointing, because the route was not that nice (lots of concrete sidewalks), and there was an extremely nasty road crossing. I think I'll experiment with a different route tomorrow. And I'll bring water. Even for just 6 miles.

If the organizers can confirm the date for me, I plan to race on October 15, and this time, finally, my "A" race would be a 10K. I plan to get rid of that old, soft PR, but in fact I'll try to get close to 40 minutes. We will see how my shape is at the beginning of the cycle. Even if I don't believe the 19:11 5K PR on that (probably) short course, I should have been capable of something like 19:30, and that already gives a 10K equivalent of 40:30.

That also means that I will run tune up 5Ks on 10/1 and 9/17 (or 18). I don't expect to run PRs, but I should be under 20 minutes in those.

Training schedule:

Race week starts on 10/10.
Week -1: 10/3
Week -2: 9/26
Week -3: 9/19
Week -4: 9/12
Week -5: 9/5
Week -6: 8/29
Week -7: 8/22
Week -8: 8/15
Week -9: 8/8
Week -10: 8/1
Week -11: 7/25

Next week is still base: I'll to ramp up to 40+ miles, because the first week of the training will be 43 miles and there is intensity in it.

I'm back. I did very little running in the last 5 weeks, gained 3-4 pounds, and certainly lost some fitness, but this morning I went for an easy 5 miler, and I feel just fine. I'll build up with ~30 miles this week, then jump into 40 next week, and after that I take it slower with the 10% rule. Considering that I maxed out at 50 miles in the last cycle, I think my body should be able to handle it. Plus, I didn't entirely stop running in my break: I ran 15 miles on the week of 06/20 and 16 on the week on 06/27 (this latter was 4 + 12; the 12-miler was a great run from Veszprem through Balatonalmadi to Felsoors).

Now that I'm fast and wise (LOL!) here are some words of wisdom: :)

1. I think training at the hottest time of the day for two weeks was a great idea. Just two weeks ago, temperatures in the 70s felt hot, but yesterday, I had no problem with the temperature. I only started to feel hot at the very end. I think this is generally good advice if you are racing in the spring or early summer. Just when you do this, don't try to run your cold weather paces.

2. (this one I posted on the sub-20 5K thread on the RW forums) OF Runner: yes, I think you are absolutely correct: whoever put in the work (in this thread) got the results. You will always see those talented folks, who run 20 miles a week, their PR is like 21:xx, show up in th thread, do some speedwork, and two weeks later they run their sub-20. I'm not one of them... It took me a year and a half to get there. I couldn't do it on 35 miles per weeks, so I went up to ~45 and it worked. Bugaha also noted once that for the average guy it seems like over 40 miles per week does the trick. To summarize: if you already train properly (speedwork, etc), and you want to run faster: just run more.

Johnny's 5k Memorial Run Race Report

Goal: sub-20. Secondary goal: 20:30.

This was *the* race of the season for me. A pancake flat course that runs along the Ohio River was supposed to be a very PR friendly course - the only problem was that there is unseasonably hot here in Louisville now.

I took Friday off, and tried to rest, though it was quite hard to do so with all the stress going on in my life. My family was in the air over the Atlantic Ocean for one. I still managed to sleep about 7 hours. I did my usual morning routine, and got to the race at 7:25. I picked up my T-shirt, started the warm-up at 7:35. A few minutes later, my friend, Daniel arrived, and he joined me. We finished the warmup at 7:52, found the start line, lined up, and chatted with a nice family with a very young daughter, who was about to run the race.

One nice surprise was that morning temperatures were a bit lower than predicted. A few days ago it was predicted to be close to 80 F, but in fact it was only about 71. So I decided I would go out hard, because I thought I did have a chance for a sub-20. I also hoped that training (consciously) in 90 F this week helped my body to acclimate.

I also bought specific racing shoes this week. It's a pair of Saucony Kinvara 2s, and they are only 8 ounces.

After a few minutes of announcements and the national anthem, we were off. I was close enough to the start line that I didn't have to zig-zag around people. I started running an aggressive pace, trying to keep myself at my VO2 max, and except one burst (to pass a guy), I felt I was pacing right. I turned off the instantaneous pace on my Garmin, so my first clue on my pace came at around 0.25 mile, when I was around 1:30, and I liked that. I kept doing that pace, and I tried to follow a guy who was just ahead of me, and he looked like he was in my age group (30-39).

Mile 1: 5:57

Wow, this is fast - I thought. But I was OK, so I would have felt silly to slow down just for that. At about 1.3 miles we reached the turnaround point (more exactly we made two rights around a block and then converged back to the original course). I started to hurt there. It came out of nowhere: one moment I was perfectly fine, the next moment I thought it was over. I slowed down and tried to recover. Yes, in retrospect, it is clear that my first mile was too fast. At 1.5 miles, there was a water station: I grabbed a bottle and poured it over my head. (Thanks for the advice, clhuntley!) That felt great and gave me a boost.

Mile 2: 6:25

OK, I'm slowing but this is still sub 20-minute pace, and I gained so much in the first mile that now I believed I would have my sub-20! I was chugging along at that steady 6:26-ish pace. I started to push somewhat harder at 2.75, my breathing got irregular, and I told myself that I only have about one 400 m lap left. Somebody tried to pass me, but I didn't let him, and I almost passed the guy whom I followed since the beginning, but he probably accelerated, and left me at the end.

Mile 3: 6:28

The rest was a bit confusing to me: I expected to run another ~40 seconds, but just around the corner, the finish line was there. It was a lot closer than I expected, and it I didn't really kick at the end (though admittedly, I didn't have a lot left in me). There were mile markers on the course, but I haven't looked at my Garmin at the mile points, so I have no idea where the course measurement and my Garmin drifted. Clearly, the GPS is not that accurate (and I see myself running through buildings on the map, now, that I downloaded the data), but it is usually measuring longer than 3.1 miles. I passed the finish line slightly confused.

Time: 19:11

All in all, a great race, and if the course was not short, I crushed my PR. I have yet to decide if I should put an asterisk mark after this PR. One thing is clear: I did run sub-20.

I went back to the finish line with a bottle of Gatorade to cheer for Daniel, who finished with 25:xx. It was his first race ever and he didn't have a set goal.

I was 4th in my age group, so no award for me. A bunch of serious folks showed up, and the bracket was wide: 30-39 years. The guy, who I followed all the way, but beat me at the end by a few seconds, finished at the 3rd place.

Next: no running for me a for a few weeks. I'll be taking my summer break and be back to training some time at the end of June. I should also figure out my racing goal for the fall. 5K or 10K are basically the options - maybe both, but I wouldn't really know how train for that. Then it would be so nice to run the Derby Half in the spring.

It looks like we will have a heat wave during my race - night temperatures around 75 F, probably close to 80 by the time we race. This makes a sub-20 all but impossible. Which means that I will have to go on and train for a fall race. Looking at the average expected temperatures, it looks like October 11-12 is the time when night temperature averages go below 50 F. So how about racing on October 8? There is a Susan G. Komen race for the cure in Louisville that day - which I would probably hate to run, because it is too big and slow/runners walkers won't understand that they shouldn't line up on the front - but there may be races around that date that pop up later.

Counting 12 weeks back from October 8:

Race week starts on 10/03.
Week -1: 9/26
Week -2: 9/19
Week -3: 9/12
Week -4: 9/5
Week -5: 8/29
Week -6: 8/22
Week -7: 8/15
Week -8: 8/8
Week -9: 8/1
Week -10: 7/25
Week -11: 7/18

This means I'll have about 1 week after coming back (and the jet lag is over) to start the cycle. It looks like I can't entirely stop running in Hungary.

Log: Wednesday, 7 miles from home in 57:02 in Saucony. 10:00 PM, 82 F (seriously).

Log: Sunday 11:20 am, track session. 85 F, sunny. Shoe: adidas. 3400 m warmup, 3200 m cooldown at ~8:20/1600 m. 3000 m time trial. Splits are:

200: 42.85 (started a bit fast, I should average 46 seconds on 200 m)
600: 1:32.94 (good)
1000: 1:33.85 (getting hard, it is too hot today)
1400: 1:33.99 (the black asphalt of this track seems to radiate the heat - I'm very hot)
1800: 1:35.56 (the heat - or whatever - is starting to affect my time)
2200: 1:40.40 (I'm trying to save this workout but cutting the speed, so I can still run)
2600: 1:40.92 (I switched to irregular breathing - I'm trying not to puke)
3000: 1:32.65 (fuck-fuck-fuck-fuck-fuck-I'm-dying)
Total: 11:53.16. Pretty disappointing, as I was trying for 11:29. But maybe it was just the heat. I ran 11:33 in a similar time trial last April, and that training cycle didn't give me the sub-20.

BTW with this run I finished a 44-mile week successfully.

Race week:

M: 7 miles.
T: 6 miles.
W: 5 miles.
T: 4 miles (very easy)
F: rest.
S: 2 miles warmup + race + cooldown = 8 miles.
S: rest, beginning of my summer break.

Total: 30 miles.

Week -1: 36.5 miles.

Long runs: 9 and 7 miles.

Track: 2x2000 meters in 7:50 with 800 m recovery. With warmup and recovery 3200 m each, a total of 7 miles.

Easy runs: three times 4.5 miles.

Log: Saturday 6:00 pm, 7 miles easy in Saucony in 56:46. Temperature: 84 F, partly cloudy.

I think I'm going to make my students watch this:

http://www.ted.com/talks/leonard_susskind_my_friend_richard_feynman.html

We organized a conference in town this week and that killed my training plans. I only managed to get 34 miles in (instead of the planned 47). It's like one (really) long run short. I only ran 5 days of the week. Oh well. I consider my losses and prepare the next week like nothing happened. At least I had my VO2 max workout, which is probably the most important in this phase. I ran 5x1000 meters in 3:55, 3:56, 3:54, 3:54, 3:53.

Next week (-2) should be 43.5 miles. According to Pfitzinger, this is how it should look like:

Long runs: 9 and 8 miles.
LT run: 3K or 2 mile race. With warmup and cooldown this would be a 6-mile day.
Three easy runs: 7 miles each.

One change I'm contemplating is that the LT run could be a straightforward 4-mile tempo (plus warmup, cooldown) instead of the race. It is basically impossible to find a 3K race here, so I would have to make it a time trial, and a tempo might be more beneficial. Though the time trial has it's own advantages, especially because I don't do strides, so I may need more anaerobic training. I'll decide later.

Week -4 is finished with the planned 47 miles. This is cutback from last week, but the intensity is dialed up; in fact, probably the first time ever, my average pace was under 8 min/mile. Not that I planned for this, but I felt great for virtually all my runs (except maybe the Monday easy 7-miler). In fact, at the moment of writing this, I have run seven days in a row, 58 miles in those seven days (including last Sunday's 11-mile long run), just finished my 9-mile long run for this week, and I feel fresh. Nevertheless, I'll rest tomorrow, though I bet I will feel a little sluggish on Monday.

Plan for week -3: (47 miles)

Long runs: 10 miles and 9 miles.

Track: 3200 m warmup, 5x1000 m at race pace (1:33/lap, 3:53/interval - if this doesn't work, it is allowed to slow down somewhat, but all intervals must be strictly under 4 minutes). Recovery is 400 meters. 3000 m cooldown. Total of 8 miles.

Easy runs: 3 x 6 miles.

Edit: I should learn to add. This is only 45 miles. For this, and other reasons, I couldn't do this week as planned, see next post.

I ran 4x600 today, just two days after the time trial. I felt good, so I was aiming for 2:19/600 m. Everything went according to the plans. Splits were 2:20, 2:20, 2:19, 2:17. Recoveries were 1:11 each. (I covered 200 meters a little faster than that, then I was waiting until my watch turned 1:11, then I went on the next interval.)

I ran a 10000 meter time trial today at the local high school track. Guess what: 41:29. My goal was 41:33, because that is the 20:00 5K equivalent according to McMillan, but I wasn't sure if I could do it. I was fairly confident though that I could go under 42 minutes. So I decided to go out at 1:40/lap pace, which is 6:40/1600 m, 6:42/mile. Here are my 1600 m splits:

6:40, 6:40, 6:38, 6:41, 6:37, 6:42, 1:31 (for the last 400 m).

Before the last lap I was on pace for 41:38, and I was able to kick 9 seconds in the last lap.

I am more than satisfied. I know that track is easier than race, but this was in training! McMillan says this translates to a 19:58 5K. Also, my 5K splits were 20:50, 20:39.

Log: 7 miles in 54 F, and the fucking rain. In my Saucony. Five out of my seven most recent runs were all in rain. It looks like it barely stopped raining in Louisville in the last two weeks.

Unofficial log: Sunday, 11 miles, light rain, 65 F, adidas.

Plan for week -4:

Total: 47 miles.
Long runs: 8 and 9 miles.
Time trial: 3200 m warmup, 10000 m time trial, 3200 m cooldown. Total of ~10 miles.
Track: 3200 m warmup, 4 x 600 m at goal pace (faster than 2:24, but no faster than 2:19 - these correspond to 1:36, 1:33/lap respectively). Run 200 m recoveries no faster than 1/2 of the time of the interval. 3400 m cooldown. Total of 6 miles.
Two easy runs of 7 miles each.

We misunderstood each other with my running partner (for a day), and in fact he will be in town next week. Nevertheless, I ran 7 miles this morning by myself, running 6 laps on the Seneca Park running trail. What can I say - it was rather boring this way. I didn't even bring my MP3 player. Also, I ran 10 miles yesterday evening, so this makes it 17 miles in little more than 12 hours. My legs felt it! But now I'm at 39 miles for the week, and no injuries. My muscle soreness after the weekend is almost completely gone. Looking forward to the 11-miler on Sunday.

It's now official: I'm running Johnny's 5K Memorial Run on June 4th.

Today I got rained on again. I'm getting fucking tired of this. 3 out of 4 this week so far. And we're not talking about drizzle. I'm soaked wet every single time.

On Tuesday I ran 2x2000 m, and it was hard. The first one was fine (7:52), but after 800 m recovery, the second one was really hard. The last two laps were test of my guts (literally), but I finished it in 7:53. This is not ideal, but I guess it was somewhat expected. The weather has warmed up, I basically skipped a week, and the workouts are getting ever harder. If I could do all of them with no trouble, I would have a guaranteed sub-20. When in reality, I know that the best case scenario is that I barely break it.

Yesterday I ran 7 miles in the rain, and so far, out of the three runs of this week, two were in rain. I'm a bit fed up (and with all the flooding that comes with it). Tomorrow I'll run early in the morning in Seneca Park with an on-line pal. Cool. Today I'll do my 10-miler.

Finished the week with 47 miles with a 10-miler in Spruce Pine, NC. I ran the 10-miler on a very hilly course, but I managed to accomplish an 8:30 min/mile pace by accelerating toward the end of the run.

Next week I will combine week -6 and week -5 of the plan, because I have to save a week to run a race on June 4th. So I will run the lower mileage of week -6, but I will do the better quality work of week -5. The week will look like the following:

Long runs: 11 + 10 miles.
Track workout: 3200 warmup, 2000 fast (7:52.5, 1:34.5/lap), 800 recovery, 2000 fast, 4800 cooldown (might want to consider this on the street). Sum of about 8 miles.
Easy runs: 7 miles each (of 3).
Total: 50 miles.

Today I did 5x1000 meters. Essentially the same workout as two weeks ago, except the intervals were supposed to be faster: 3:56. My splits were perfect: 3:54, 3:53, 3:55, 3:55, 3:55. The weather was quite nice, 62 F and sunny, although just slightly warmer than ideal, but it didn't seem to inluence my prformance too much. It was a bit harder than 2 weeks ago, but not terrible. I ran my cooldown (3000 meters) at 8:01 min/mile pace (with no rest between the last interval and the cooldown!), which shows that I was not completely exhausted.

It was fun to watch some high school kids training just as I finished my run. They were running 600s quite a bit faster than I could (like in ~2:00). I mean I could certainly run 600 meters in 2 minutes, but not many of them.

I plan to run 7 miles tomorrow morning, then we travel to NC (Easter camp), where I will do a 10-miler probably Sunday early morning.

Unofficial log: home, 9:05pm, 7 miles, 56:30, Saucony, 49 F.

Unofficial log: Tuesday, 8.3 miles from work to home. Sunny, 84 F, Saucony.

The week has been succesfully completed with ~44 miles. I feel a little beat up, especially today, which was my easiest (shortest, slowest) run of the week after my rest day. It is totally counterintuitive that I should feel beat up after a run like this, but in fact this seems fairly typical for me. The easy run after the rest day is in fact the hardest. But I'm more or less OK. Some mild PF, shin splints, knee issues, but nothing out of ordinary. (Am I ruining my body? Possibly. I don't care. I run while I'm somewhat young and somewhat fast. I won't have much use of healthy joints at 80 when I'm dying of cancer, or something like that.)

Next week is back to 47 miles. That is week -7 of the plan. In essence it is a repetition of week -9 with slightly faster intervals. It looks like the following:

Long runs: 8 and 10 miles.
Track: 3200 m warm-up, 5 x 1000 m fast at 3:56 (1:34.5/lap) with 400 m recoveries (make sure to take at least 1:58), then 3000 m cool-down. Altogether 8 miles.
Easy runs: 3 times 7 miles.

We'll see how the intervals will go with the possibility of higher temperatures. For Tuesday, the high temperature is expected to be 82 F. That would be *very* different from the 54 two weeks ago. Also, last November, I botched a workout easier than this, and it started a 6-week hiatus... so I'm somewhat worried.

I was going to do the Throo the Zoo 5k, but it looks like that plan is out of the window now. My daughter was invited to play (piano) in the School of Music's honors recital, and that is about a thousand times more important to me than a stupid race.

Unofficial log: Wed, 6 miles, at work, 64 F sunny, Saucony.

The monster 47-mile week is over today (after only 6 days), so I'll rest tomorrow. Today's 10-miler was quite an advanture. I started fairly tired, because yesterday I ran in the evening, and today I ran in the morning. Also, this was my 7th day in a row, and the weather warmed up. Plus it started to rain, the the rain became torrential, then thunder and lightning came, and I was still OK, until the hail came down... Anyway, at least the hailstones were not huge.

Next week is cutback, and God, I need it. Back to 43.5 miles. Long runs of 9 and 8 miles, 4 miles tempo pace (total of 8 miles that day), and easy runs of 6 + 6 + 6.5 miles.

I ran perfect 1000 m intervals today. The splits are 3:58, 3:58, 3:59, 3:56, 3:56. It was not too hard, I could have run at least one more. I didn't have to "gut it out". It was fun, too, perfect weather, and I ran with a friend (well, not the fast running, just the rest).

9.3 miles on Sunday, for a total of ~44 miles this week. This is about as much as I did in a week. (Theoretically I did 45 once, but that was not measured by GPS, so it was probably slightly overestimated.) Temperature was 65 F, sunny, and I ran in my new Saucony. (I'm logging it here, so that I will have the info when I'll have access to my real log.)

Next week: 47 miles. 10 + 8 in long runs. Track workout: 3200 m warm-up, 5 x 1000 m fast at 3:59 (1:35.5/lap) with 400 m recoveries (make sure to take at least 2 minutes), then 3000 m cool-down. Altogether 8 miles. Plus 3 times 7 miles easy runs. I think I'm going to have to start bringing water on my easy runs. (Especially because the weather warmed up considerably.)

I've just looked at my statistics and I see that I ran 173 miles in March. This is the largest volume I've ever done in a month. It also helps that March has 31 days. I ran on 25 out of those.

I had a tempo run today. The conditions were perfect, 48 F, partly cloudy, no wind. I ran the slightly hilly residential 2-mile loop close to campus a few times, the same where I blew my 2 x 2 mile tempo last week. Not this time: I ran the first 2-mile interval in 13:33 (6:46 pace), and the second one in 13:30 (6:45 pace). Already ran 27 miles this week including a track workout (which went equally fine) and a tempo. Today gave me quite a bit of confidence, but all my weekends are 100% busy with family. There is no way I can race until after April 25.

Last week was a failure. I finished the week with only 31.33 miles. I almost botched my tempo run on Tuesday (it was extremely warm, compared to the rest of the week). That is, I blew out on the second 2-mile part, losing ~20 seconds before I somewhat recovered. Since my average pace was still about 7:00 min/mile, I still considered it a success, but I had second thoughts. Anyway, the busy schedule in the second half of the week derailed me completely. So week is failed.

The best option for me is to repeat the week. I like this week anyway, because it has both a tempo and a track session.

I'm rather sure I won't be able to run more than ~32 miles this week. (I'm at 21.5 now, and I basicaly have one day left.) I've been just too busy. I'm going to treat this as a cutback week, and repeat week -2 next week.

The last 7-miler is in, and the 40-mile week is done. Next week (week 2): total of 43.5 miles. One long run of 9 miles, second longest is 8 miles. Tempo run: 2 miles warmup, 2 miles fast, 0.5 mile slow, 2 miles fast, 1.5 miles cooldown = 8 miles. Track day: 2 miles warmup, 5 x 600 m at 2:25 (1:36.5/lap) with 200 m recoveries (walk some, if necessary), and do one after the last interval, too, then 2 miles cooldown = 6.5 miles. The rest is two easy 6-milers.

I am on a trip to a conference in Iowa. Despite all of my expectation, I like this place (Iowa City).

I flew to the airport in Cedar Rapids (Iowa City doesn't have an airport), and I drove down here. The drive is only about 20 miles, which is how far you are from the airport if you live in central Atlanta (in the suburbs, you may be much farther). When I picked up my rental car, I saw a big green spot on the map of my GPS, and since my afternoon was free, I just picked a spot in the middle of the green, and I told the GPS to get me there. Half an hour later I was standing in front of an information table in the Lake Macbride State Park. I found nobody in the park, not even in the park office, and what was slightly more troubling, I found no water fountain or tap. I am always worried that I might be dehydrated after flying, but I decided to start my run anyway. I was planning to do only 6.25 miles.

I ran on the north sore of this beautiful lake. The area was a mix of wildreness and rural farmland. The lake and its direct vicinity was wild, with some natural (and restored) praire. That used to be the landscape all over Iowa. But you could see the farmlands and houses quite close to the trail. The trail was in great condition, just hilly enough that you can't call it totally flat. The temperature was 66 F (partly cloudy skies), and I enjoyed myself so much that I felt disappointed when I had to turn around at 3.2 miles into the run. I say "I had to", because I had no water, so I could not go any further without risking dehydration.

At one point, in a bay, I saw something on the surface of the water that looked like dirt. Ducks were swimming in it, and out of curiosity, I went down to the beach to check is out. I almost fell when I realized that I was ICE. Broken up, melting tables of ice. We haven't had freezing temperatures in Louisville for many weeks, so I was so totally surprised. Later, I saw another sign of the long and harsh Iowa winter: a patch of snow on the bottom of a ditch. At the end I realized that the mud on the trail was also probably from melting snow, and winter has just ended in this part of the country.

I returned to my car feeling great, and I already started to make plans on how to get out here on another day during the conference, and how to talk to other people into coming out here to run. I should have known that it was only the runner's high that made me think it would be possible... People sometimes envy me that I travel to many places over the World, but they don't realize that at the end, I spend most of my time in a windowless conference center.

I arrived to my hotel almost too early, and I went to bed quite early that evening. I slept 12 hours and woke up at 6:45. I had a big breakfast, then I laced up my shoes, and went for another run. This time I was in the city, and the night before, on the web page of this city, I found a bike path all the way to the campus of the University of Iowa (the place of the conference). I decided to do my run there. I was planning on running 8 miles anyway.

I was disappointed to realize that it was a concrete path. Asphalt is so much easier on the joints. The builders either meant to build a bike path, or they didn't know that runners don't like concrete. On the top of it, I always bring one of my old running shoes to travel, because I don't want to risk losing or ruining a newer shoe. The path was still very nice as it ran by a creek in a seemingly natural forest. Iowa City seems like a very bicycle friendly city. I got lost a few times, actually before I reached the woods, because the path had many branches and the signage was not good at all. A friendly guy, who was about to take his kid to school, helped me out. (He was on his driveway when I ran through his neighborhood, right after loosing the path.)

I finished the run with 8.38 miles, and I got back to my hotel just in time to have a shower and pack my stuff before I had to check out. I was moving to another hotel downtown, where I could not get a room for the first night. This is whene I'm now. Today I'm not running, I will just get exhausted from work. I'd been running for 11 days in a row, so my body may appriaciate the break and my mind may appreciate the work. :)

Tomorrow my flight leaves at 4:45, so I should be at the aiport at 3:45. The conference is over at noon, so I should have enough time to get a long run in in the state park again. I only have a 7-miler left on my plan for this week, but if I feel good and the time/weather cooperates, I migh do as much as 10 miles (and maybe take some credit for next week).

Good news 1: I found a really nice high school track that seems to be open to the public. It is black track surface, clear markings, far from big roads, etc. I ran there today.

Good news 2: Here is the statistics of my fast 800 meters: 3:13, 3:12, 3:11, 3:12, 3:13, 3:12. And no, I didn't have to gut it out. In fact it felt like the easiest track workout I've done in a long time. Like the track workouts back when I trained for the marathon.

If I average out the interval times (with decimals), I get 3:12.72, which correspond to the pace of a 20:04.5 on 5000 meters. I take this as a really good sign. I'll try to impove 3.5 sec / lap from here.

After the week's plan was made, one question clearly remained: what pace should I run my intervals, in particular the 800s in the first week. This is a somewhat dreadful question, because interval training was what frustrated me last fall to the point that I quit training for a while. In retrospect, the reason may have been (at least in part) that I tried to do my intervals too fast. I could gut them out when they were just a bit over my VO2 max, but as they got longer and faster, I physically couldn't keep up.

It is very hard to know what shape I'm in. My easy running seems to be faster than it has ever been, and I can crank out the tempo intervals without too much trouble. But I haven't run longer tempos or fast intervals in many months.

Pfitzinger's plan makes you run at your current 5K pace for the first two weeks (for interval training), then it switches to 2-3 secs/lap slower than your goal pace, then it accelerates gradually to goal pace. My goal is to run sub-20, that is clear. But to achieve it safely, ideally I should shoot for a time about 19:35. In road races, you *always* run slightly more than 5 kilometers, there are hills, wind, other runners, so the 25 seconds buffer is very good to have. The following table shows lap paces on a 400 meter track and the corresponding 5K times:

1:34 -> 19:35
1:35 -> 19:47.5
1:36 -> 20:00
1:37 -> 20:12.5
1:38 -> 20:25
1:39 -> 20:37.5
1:40 -> 20:50

As for my current condition, my pessimistic guess is ~20:50, my optimistic is ~20:12.5. The plan ideally improves you by 3-4 seconds/lap, so if I start with an assumption of 20:50, it is a stretch if I even can do 20:00 pace by the end. So let's get more optimistic, and assume 20:25 for now. This means that my current pace should be 1:38 / lap = 3:16 / 800 m. If it feels too easy, I might go down to 3:15, but not faster than that, because I have to do 6 of these! Then we'll see how it goes today. Even more important will be the workout two weeks from today: 5 x 1000 meters at 2-3 sec/lap slower than goal pace. If I can do 1:36.5 laps then without having to "gut them out", I should be fine, otherwise I will have to adjust.

I decided to cut Pfitzinger's mileage by brining down to first week to 40, and decreasing each week proportionally. Which basically means to divide weekly mileages by 1.15, and peak around 52 miles.

In light of this, and my travel to Iowa, this week will look like the following:

Mon: 6.25 miles easy. Tue: track (6x800 meters with 400 recoveries, 1 mile warmup, 1 mile cooldown, 6.25 miles total). Wed: 6.25 miles easy. Thu: 6.25 miles easy. Fri: 8 miles long. Sat: rest. Sun: 7 miles semilong. Total of 40 miles.

It has been hard to squeeze in the runs this week due to all the work I've done this week. Twice I ran at night. The second one was today: I did the tempo today, because I ended up doing the semilong on Wednesday. Despite all the troubles, it was a good run: two 1.5 mile tempo intervals ran in 10:22, 10:21 (paces 6:55, 6:54) with only 1/2 mile in between in 4:26 (8:52 pace). With the warmup and cooldown, I ran 7 miles form 8:50 to 9:45.

Tomorrow I will probably run in the evening (5 miles), and I'll crown the week with a 10-mile long run on Sunday. It will make it a 40-mile week, definitely the first of this volume since November 2009. This will conclude my base training. Then I will have to decide exactly what to do.

Yesterday (Monday) I didn't have time to run until 9pm, and I was too tired by then. So I skipped it, and now I will have to run on Saturday dawn. Also, tight schedule and lots of quality runs will make me run hard on Wednesday, Friday, and Sunday. Probably the tempo on Wednesday, the semilong on Friday, and the long run on Sunday will be the ideal schedule.

Today it was quite cold (38 F) when I ran my 10-mile long run, which concluded my 38-mile week. I mentioned last week that week -1 would be cutback. Guess what: it is not. I realized it was a typo in the book. In fact the week will be a 40-mile week in the following setup:

- three times: 5 easy miles;
- tempo with 2 miles warmup, 1.5 miles tempo pace (just below 7 min/miles), 0.5 mile recovery (not more than 5 minutes), 1.5 miles tempo pace, 1.5 miles cooldown;
- second longest run of 8 miles;
- long run of 10 miles.

I tried a new route today for my long run and I got lost, so I ran 10 miles instead of 9. Pace was 8:13 - this included some confused hesitation when I didn't know where I was. Legs felt very good. This concluded the week with 38 miles. Next week is another 38, all easy. This will be week -2 of base building. Week -1 is cutback, after that I'll be ready for a 5k plan. Though I might add some base building - depending on what I exectly want to do after that.

What is certain now that the plan for next week is quite simple: repeat this week without the tempo run. That is: 4 x 5 miles + 8 miles + 10 miles. 8 x 100 meters strides at the end of an easy run.

I had my first tempo run of the year today. 2 x 1.5 miles at tempo pace, with 1 mile recovery in between. The fast portions were 10:20 and 10:11 (6:53 and 6:47 pace). With warmup and cooldown I finished the workout with a total of 6.5 miles.

I haven't run fast since that disasterous night speed workout in November. I had this irrational fear that I am not able to run fast any more. Well, I haven't proven that invalid, but at least these 2 x 1.5 miles went fine. Of course, consciously I know that these fears are irrational, but it is a terrifying feeling that you try to run fast, but your body is just not willing to go any faster.

This week: 36.27 miles total, with 8 and 9 mile long runs.

Next week (week -3): 6 workouts as usual: 2 long runs, 1 LT intervals, and 3 easy runs. Easy runs are 4 1/3 miles for a total of 13 miles. The LT intervals run will be a tough one: 2 miles warmup, 1 1/2 miles LT pace, 1 mile recovery, 1 1/2 miles LT pace, 1 mile cooldown for a total of 7 miles. The long runs are 8 and 9 miles. This adds up to 37 miles.

Easy and long paces are between 7:57 to 8:27. Recovery, warmup and cooldown is anything to 9:30. LT pace is just under 7 min/mile.

After a crazy day, I wanted to run 8 miles after work, but I rounded it up to 9. I'm already at 23 miles this week.

I haven't even reached my first running goal yet (the sub-20 5K), and now, the BAA announced that they are changing qualifying standards for Boston. If you remember, my current goals are tied to the Boston qualifying times. Now, if you are a male under age 40, you have to run at least 3:10:00 to get in. I used my old method to type it in into McMillan's calculator (more exactly 3:09:00 to be safe - they eliminated the grace 59 seconds, too), and this is what I got:

5K: 19:23
10K: 40:16
HM: 1:29:37

These are intimidatingly fast times. Maybe it would be easier if I waited until I would be 40.

For now, I'm not changing my goals, so now I just set my standards to the 20 minute 5K time, which is 41:33 10K, 1:32:27 HM and 3:14:58 marathon.

I finished my 34-mile week with a 8-miler today - the first run this year in shorts and T-shirt (perfect 55 F). This has been my longest week since November 2009. That time it was for marathon training, which means the intesity was a lot lower (~9 min miles for easy and long runs). Also, my highest volume week ever was 45 miles, but that contained a 20-mile long run, so the week was only 25 miles before long run. Compare it to this week: 26 miles before long run.

Next week (week -4): 3x5 + 1x4 + 8 + 9 = 36 miles. I'll do a set of 8x100 strides at the end of the 4 miler.

Yesterday, I did manage to run home, in heavy snow, 6.8 miles after the long run on Sunday. I am fed up with the winter. Today it was 28 F.

Stupid me left the headlights on on my car last night, so I had to bum a ride from my wife this morning (no time for jump start). It looks like I'm running home. That means a 7-miler after yesterday's 8-miler. It will be rain or snow and 35 F. Am I tough or what?

I finished the week with 32.48 miles. Midweek was a bit of a struggle because of my cold. I spent a total 4 hours and 30 minutes running. I did strides, but they were not much fun, and I slightly messed them up, because I tried to run them too close to each other.

Next week, the plan is 3 x 5 miles + 4 miles (all easy) + 7 miles + 8 miles (long runs). It adds up to 34 miles. That will also be the longest week I will have done in a very long time. It will be week -5 of base training.

Another important first was the first time I ran 11 days in a row (at least 4 miles each). This is *way* longer than any streak I've done before. But I was fine. I don't think my body needs rest days, as long as I take it easy sometimes, and I don't try to do too much too soon.

I'm having a bad cold. Running anyway.

I finished my 30 mile week with no problems, despite being extremely busy. I had to take my rest day on Monday (because I drove all day - literally), then I ran every day, and I probably will run for 6 more days in a row, because I want to take my SRD on Sunday.

Next week (week -6) will be 32 miles as 4 x 4.25 + 7 + 8. I will also incorporate 8x100 meters strides at the end of one of the easy runs.

This week (base training week -7): 4 x 4.25 miles + 6 miles + 7 miles = 30 miles. Only very slight increase from last week.

I drove 1300 miles in the last two days, so I didn't run yesterday, but I squeezed in a half hour workout on Sunday in the Little Beaver State Park in West Virginia. It was 22 F, but sunny, and a lot of snow on the ground. It was beautiful in the woods, and I didn't feel cold at all. That run concluded the week with 29 miles.

Finished the week with 27 miles. Tomorrow is rest day after running 7 days in a row. (I still think this is good for me.) Suffering from some shin splints, but it got better today (even though I ran a longish 5.5 miles).

Next week is "week -8" of the base B plan. That is: 4 x 4 + 6 + 7 = 29 miles, all easy.

I finished the week with a 6 mile "long" run. 25.71 miles for the week. Next week's target is 4 x 3.5 miles + 1 x 6 miles + 1 x 7 miles, all easy. (That is the second week in Pfitzinger's base building plan.) The 6 day weeks seem to work well. This week was harder though than last week, but I think this natural after a long break.

Change of plans (well, not drastically). Last week I ran 22.8 miles without feeling too beaten up. So this week I am jumping straight into Pfitz's base training schedule. That is, this week, 14 miles in 4 short runs and a 5 miler + a 6 miler = 25 miles. I can finish the base building by mid March, and I'll see it from there. If I want to run a good time before the hot weather comes, I might need to start the training cycle earlier.

Since Monday, I'm back to running. Being careful now, so I only ran two 3 milers. I will make some changes in my training methods:

- I will run during the day, trying to do it at lunchtime, at least until winter is over. To be honest, after living 8 years in the south, I wasn't prepared for the Louisville winter. This may have been one of the principal causes of my disappointing performances before my hiatus. So now I will run during the day, when it is still daylight outside, not that cold (I mean come on - running in 10 F?), and I can spend my evenings with my family. The challenge is to integrate it into the workday (showers, etc.).

- I will run 6 days a week (up one from 5). That way the workouts don't have to be absurdly long. Especially because

- I will run more miles. Trying to go under 20 minutes on thirty-some miles is hard. I will try build up to 40-60 mpw, like in marathon training.

So here is the long term plan:
Week of 12/27: 5 x 3 + 6 = 21 miles
1/3: 5 x 3.3 + 6.5 = 23 miles
1/7: 5 x 3.6 + 7 = 25 miles
1/14: 5 x 4 + 8 = 28 miles

Than maybe another buildup week, or immediately start the buildup program to 40 miles. By April, I will have a very solid base. By July, I will have completed a very rigorous training program. Meanwhile, I only plan to race in the Kentucky State Parks 5K series, which is cross country anyway, so there is no time goal, just some nice placement. So I plan to start to do road races after July, and meanwhile I will keep myself on a maintenance program. By the end of fall, I hope to have some nice 5K and 10K PRs. Then fold it again in mid-November, and start a new cycle after Christmas 2011. 2012 can be a year for half marathons and maybe a fall marathon (Indianapolis)? Then maybe in 2013 I could do the Derby Festival Marathon. Speaking of long term goals... :)

In case you were wondering about me: I am on a hiatus from running... I didn't really plan it, it just happened. First, I was struggling to get the runs in due to my crazier and crazier schedule. Then I had a few very disappointing runs, and I fell far from goals, and it looked like the sub-20 this year is hopeless - that was very discouraging. Then I had a week, when I traveled and worked basically day and night, and I skipped many days of running in a row. And just when I wanted to get back on schedule, the cold winter arrived to Louisville, and now we have 10-20 degrees pretty much every morning. That's when I decided to take a hiatus. I plan to start over in January with base building, hoping to get in form by spring. Winter races are out of the window (actually I skipped my Dec. 4 race). I hope to get in form by the spring cross country State Park Series.

Last night I had my worst interval training *EVER*. I warmed up for 2 miles, and then I wanted to do sub-4 minute 1000 meters. I was actually aiming for 3:55 - two weeks ago I did 7x600 at that pace, and though it was hard, I could do it. Yesterday, the first was OK, I ran 3:54, but in the second lap of the second interval, I just lost it. The strength left my legs, and my heart couldn't keep up. I slowed down to the last 200 meters so much that I finished with 4:04. I almost decided to go home, but then I changed my mind and decided to finish the workout. I had to give up on the pace and I just ran the 1000s by feel around my VO2 max. I am ashamed to admit that the last three intervals were ~4:15 each. That was the best I could do.

I have no idea what caused the problem. Maybe I'm not ready, or just don't have the physical capabilities to go under 20 minutes. I have had a lot of stress at work and in private life lately, but this had never influenced my running before. I also was so busy yesterday at work that I barely drank anything until 3pm, but then I started to hydrate like crazy, and I only ran at 10pm.

Before my run last night I was hesitating if I should do the prescribed 10K time trial or a 4-mile tempo. I decided to do something in between. Part of the reason was that the university track was locked again (grrr) when I got there. There is a 1/2 mile "cardio path" around the track, which is a winding, slightly rolling path, with one 14 foot hill in the middle. So I decided to warm up for 2 miles, and then do 6 miles at 7 min/mile pace.

My first half mile was at 6:30 pace, so I slowed down a bit, but my first mile was still 6:38. Then I started to knock down 7:0x miles. By the fifth mile I was quite tired, and it was 7:07, but I got myself together and my last mile was 6:57. Altogether: 6 miles in 41:50. This pace translates to 43:19 10K, which would be a PR, but it only shows how soft my 10K PR is.

Last spring I ran 42:06 on a track training session on 10K, but the track is definitely easier, and I was probably more fit, simply because I had longer training before that. I was also much more motivated. So I guess I should say again: I am where I am supposed to be.

7 x 600 meters on the track last night. Splits were around 2:20 for 600 m (1:34/lap). First I tried it with 200 m jog for recovery, but after the third set I felt too tired so I decided to increase recovery time to 1:50-2:00 (basically power walking the 200 meters instead of jog). That way, I could finish strong and paces didn't fall off.

7 miles last night. My last 3 days add up to 22 miles and I'm going to the track tonight. Recently I found the the easy 5-7 milers don't seem to make me more tired - in fact I feel better on the following days.

Finalized goals (all races are in Louisville, except for the State Park Series):

12/04/10: Old Tyme Christmas Santa Sprint 5k ($20, 11/27)
This race is in my neighborhood. I could run from our apartment for warmup. Of course race logistics (packet pickup, etc) makes it unlikely that I'll actually do that. I'll try to go under 20 minutes.

Polar Bear Grand Prix:
12/18/10: Reindeer Romp 4k ($15 + $10, 12/15)
01/15/10: Frostbite 5K ($25, 01/12)
02/12/10: Snowman Shuffle 4 Mile ($20, 02/09)
Unless I'm getting really good by then, I should aim for a sub-15:30 4K, a definite sub-20 5K and a sub-26 4 miler. That is a total of 61:30. Sub-1 hour would be a dream, probably unachievable. Edit: scratch all of this. I think the series is in Cherokee Park, which is very hilly. Unless I'm getting *really* good by then, the above times are probably too ambitious.

Louisville Triple Crown of Running
02/26/10: Anthem 5K Fitness Classic ($25, 02/19)
03/12/10: Rodes City Run 10K ($25, 03/05)
03/26/10: Papa John’s 10 Miler ($25, 03/19)
Here I should definitely go sub-20 on the 5K, optimally, this should be routine by then. It is too early to make any predictions or goals for the 10K. Since all my training will still focus mostly on 5Ks until at least 2/26, I don't think I can realistically hope for anything more than a sub-42. Similarly, I would be happy if I could keep 7-minute miles for the whole duration of the 10-miler, that is 1:10. So that is a total of 2:12.

Kentucky State Parks 5K series
Probably starting around April. It hasn't been announced yet.

I ran 5 miles on Sunday after the 10 on Sat. Finally the rain washed the air clean tonight, so I'll be ready for my 36 mile week. The last time I ran more than 36 miles a week was in December 2009, and that week included a marathon. :)

The air cleaned up a bit, it was only "unhealthy for sensitive groups" (which does apply to me...) and I ran 10 miles. The smoke was in pockets over the city - sometimes the air was clean for two blocks, then a smoky pocket for one block, etc. Today the EPA report is back to "unhealthy", but I will run anyway - I will drive to Lexington if I must.

I am so frustrated today! I had SRD on Thursday and I couldn't run ever since. By Friday afternoon thick smoke covered the city that is full of particulate matter and it is unhelathy to breath in, let alone run in it. Man, I hate this city. And I have only lived here for little more than 2 months.

Ft. Vallonia 5K Race Report

Goal: 20:15. Minimal goal: 21:00.

The race was held in a small Indiana town about an hour drive from our place. The race started at 1:00pm. Initially I thought this was great, because the whole family could come and I don't have to get up early, but since the race day was the hottest day in weeks, it sucked that we had to race at 1pm. The race was part of a big festival called Ft. Vallonia Days.

The town is very small, just one main street with a bunch of houses and lots of farmland around it. I started my warmup at 12:35 and I finished it at 12:50. I didn't feel great, and it was very hot. I'm not sure about the exact temperature, but our car thermometer showed 82 F when we left. I guess it was around 78-79 F. I did all my recent training in about 55 F, so I was not acclimatized. And I'm sure that the heat felt even worse, because we were running in the sun.

After lining up at the front and some conversation with friendly folks around me (160 people ran or walked the race), we were off at exactly 1:00. The start was a bit nervous, and many people started quite fast. I settled into a fairly conservative pace, especially because a few hundred yards after the start line, we started to climb a hill. The hill was about 1 mile long and the elevation change was 90 feet. It doesn't seem to be that much, but it was enough to make the first mile hard. I'm not very good at climbing hills anyway. I got to the 1 mile mark, which was about the top of the hill.

Mile 1: 6:40

That was slower than expected, but it was uphill. The worse part was that I was quite winded and started to feel hot. The second mile was mostly flat. The course was out-and-back, so we reached the turnaround point during this mile. By this time, we left the town and we ran among corn fields. There was seriously no shadow on this course whatsoever. After playing yo-yo with a few runners, I passed them at around 1.5 miles and I never saw them again. I was alone, hot, tired, and disappointed, because I knew (from my Garmin) that I won't be close to 20 minutes today. At that point, my average pace was around 6:45. I decided to settle for my minimal goal to run sub-21.

Mile 2: 6:49

The rest was downhill. I passed one guy right after the 2 mile mark, and I set sight on another, who seemed to be in my age group. He was about 100 yards away. I worked hard to catch him, and I got close - then I recognized him, and realized that he was 27 - I remembered seeing his bib at the start line. I was in pain, so I stopped trying to pass him: I just ran behind him.

Close to the finish line a moron decided to cross the course and her daughter followed her. I almost ran over the little girl, then I almost fell when I managed to avoid her. I am totally amazed just how stupid some people are.

Mile 3: 6:32

I saw my family at the finish line, my kids cheering me on! That is one of the best things in racing.

Finish time: 20:41

Considering the heat and the hill, this was an OK race. I'm just a little frustrated that the race had to be on that hot day. But this wasn't my goal race so I guess it is OK. I got lucky and I won my age group. The award is a really cool mug! Let me add that the organization was first class: they started on time, the course was accurate, the T-shirt and awards are great, and registration was cheap. (No post-race food, but plenty of water, and I don't care too much about food after a 5K.)

In January this year (after my marathon) I set the sub-20 5K goal. When I got so close in April, I though the goal would be accomplished by May. Now it is October and I'm still not any closer... Anyway, I'll just go on.

I will post a report later about my unspectacular but satisfactory performance on Sunday. For now, I just need a place to collect the races in the future I'm interested in. In parenthesis the date of the late registration and price.

11/20/10: Harvest Run 5K, Louisville ($20, 11/12)
12/04/10: Jingle Bell 5K, Cincinnati ($30 with T-shirt, $20 with no T-shirt, 12/01)
12/04/10: Old Tyme Christmas Santa Sprint 5k, Louisville ($20, 11/27)
12/18/10: Reindeer Romp 4k, Louisville, 1st race of Polar Bear GP ($15 + $10, 12/15)
01/15/10: Frostbite 5K, Louisville, 2nd race of PBGP ($25, 01/12)
02/12/10: Snowman Shuffle 4 Mile, 3rd race of PBGP ($20, 02/09)
02/26/10: Anthem 5K Fitness Classic, 1st race of Triple Crown ($25, 02/19)
03/12/10: Rodes City Run 10K, 2nd race of Triple Crown ($25, 03/05)
03/26/10: Papa John’s 10 Miler, 3rd race of Triple Crown ($25, 03/19)
April? Kentucky State Parks 5K series

A little out of order, I did my track workout on Monday, because I decided in sort of a "last minute" manner that I'll race a 5K on Sunday in Indiana (not too far from us though). I drove to the University track first, and it was closed! I walked around, checked everywhere, but short of jumping the fence, I couldn't get in. I seriously considered jumping, but then I pictured getting arrested for trespassing, and being denied for the green card, so I decided against it.

I drove through town the high school track I used before. I had a fine workout. I was fairly tired when I started, so I really did have to gut it out the end, but I managed to run 3:59, 3:56, 3:56, 3:56 repetitions of 1000 meters. I don't feel terribly sore, but I do feel the effect. I might have run a little too fast.

Last night I did the 4-mile tempo that eluded me two weeks ago twice. After about a mile warmup, I ran 4 miles at 6:54, 6:56, 6:51, 6:50. I was originally shooting for 7 minutes, but I felt great and the weather was perfect (about 50 degrees).

I am starting to feel that I may be close to race shape. My goal race is still almost 2 months away, so I'm slightly worried that I would peak early.

I ran 4 miles yesterday, and this was my 5th day in a row of running. The streak started with a track workout (see below) and included an 8-mile long run on Saturday in the cold rain. Normally I run in the pattern: 3 days running - 1 day rest - 2 days running - 1 day rest - repeat. So I'm supposed to be tired, but I've felt better and better every day in this running streak. I rest today and tomorrow I'll try a 6-miler with 4 miles at tempo pace.

I had track training last night. (I found a well marked, nice track!) 4x1000, same intervals as two weeks ago (I'm repeating 2 weeks of training). It actually went quite a bit better than last time. My goal was to run 4:01 repeats - two weeks ago I fell slightly short on the last interval. Last night: 3:58, 4:01, 3:59, 3:58. Either my tempos last week were the exception, or my lactate threshold is disproportionally weaker than my other parameters. In either case, I will know what to do.

I got a little behind with my training plan last week. My Tuesday tempo was awful. I was working, standing all day, barely had time to drink, so I think I was dehydrated by the evening run, and it was hot outside. Also, I picked a somewhat hilly course. I tried to run 1 mile warmup, 4 miles at 7:00, and 1 mile cooldown. My first fast mile was 7:05. Slightly disappointed, I tried to run faster, and the result was a 7:18 second mile. Then I completely ran out of steam during the third mile and I had to stop and jog (almost limp) home.

I wanted to repeat the tempo on Thursday (after resting on Wednesday). This time I drank enough during the day and it was somewhat cooler, but I still worked a lot that day. My fast miles were 6:53, 7:01, 7:18, 7:11. Not good. I also felt totally hammered at the end.

Then I came down with a cold on Friday. I was so sick that I didn't run on Friday and Saturday. I was better on Sunday, but I had a lot of work to do (deadline on Monday), so I didn't run. What a bum week.

I think I'll repeat the last two weeks of training. I will have to pick a new goal race then. Maybe I tried to do too much, or the cold virus was in me since Tuesday. Or something - it is no good to find excuses.

I just feel that I'm so slow, and I'll never run sub-20.

Here is my last quality workout (track) from last night: 2800 m warmup, 4 x 1000 m fast (splits: 4:01, 4:01, 4:01, 4:04 - I was on the right pace for the last repeat at 800 m, but I managed to lose 3 seconds in the last 200) with 400 m recoveries. 1600 m cooldown. Total: ~ 6 miles.

On Tuesday, I went out (actually drove) to the T & F facility on UofL campus to do a tempo run, and I managed to mess it up badly. Amazingly, I forgot the workout I was supposed to do, and I started to run 1 mile intervals instead of 2. I only realized it after the second interval, when the mileage for the day didn't add up. So I lost my enthusiasm for the night and I finished the run as a fast 4-miler, which took a lot more out of me than it should have.

Yesterday I decide to do the correct workout, even though I wasn't that well rested. I drove out this time to a park and I ran 2 x 2 miles LT intervals at 7 min/mile pace. It was great, I felt good. I finished with 6.5 miles for the day.

On Tuesday I had my first track training in a while. It was 5 x 800 m with 400 m recoveries. The 800s were supposed to be run in 3:15. I ran on an asphalt track at a local high school. The track was fine. After the first 800 I thought it was a 400 yard track, because my time was so good (3:06 - but this was after I saw that my first 400 was 1:32 and I slowed down a bit). It turns out that I was just not used to track training, because I had to work hard toward the end to maintain 3:15. Fitness-wise it seems like I am where I am supposed to be. In 12 weeks I hopefully can crush 20 minutes.

Interesting note: the GPS watch I'm using was quite inaccurate on the track: it measured anything from 385 meters to 401 meters for one lap, typically measuring about 5-10 meters shorter distance per lap.

Edit: after some further research, I've found that there are basically no 400-yard tracks in the US. The old, (and by now quite rare) imperial tracks were 440 yards long, which is exactly 1/4 mile and a little above 2 meters longer than 400 meters.

I'm finally back on track with running. After my long hiatus with only a few runs in SC at the end of July, we moved to Louisville, KY, and I haven't started training here for about another two weeks. Then finally, two weeks ago, I did my first consistent week in a while with 20 miles total and I did a 25-mile week last week. Now I'm ready to start Pfitzinger's Schedule B again, which is a 12-week program peaking at around 33 miles.

My goal race is the 5th Annual Harvest 5K on November 20. I'm really just evaluating my form right now, but I sure hope I can have a shot at a sub-20. This goal is now getting old, I want the monkey off my back.

Nevertheless, I think I will probably stick to shorter races (possibly venturing to 10K territory) for the spring and early summer, because there is a 5K trail series in the KY State Park system, and it wouldn't be too bad to get some results. I'll see if I can do that and work toward a sub-41 10K in the same time. Provided that I'll have my sub-20 5K by then.

I'm just posting to let the reader know that I haven't trained since my last 10K. Life is complicated and too busy. I've been traveling across the country, and we are moving to Kentucky in 3 weeks. Things will be slightly relaxed from now, but I'm still not sure if it worth it to restart training before we move. For one, it is brutally hot here in SC. So the most likely scenario is that I start a rigorous 3 month program in Kentucky with goal 5K in November.

Lake Wylie Splash Dash 10K Race Report

This is a small race close to Charlotte, NC, but some competitive folks do show up. It is a hard, hilly course, and the temperature was in 80s, with high humidity, so it was quite clear that I won't run a huge time here. My main goal was to get an age group award, winning it if possible, and the secondary goal was to run 43:30, which would be 7-minute miles. After I ran 42:06 in training in April, I thought this would be easy. Well, on that training day, the track was flat and the night was cool...

I arrived at around 7:00, well before the 8 o'clock start. I started the warm-up at 7:30, and after just 20 minutes, I was covered with sweat. I had some GI issues in the morning and during warm-up: fortunately bathrooms were plenty in the camp where the start was.

I made sure to line up in the front, because the history of the race suggested many slower runners. At 8:02 the race started. The first mile was very hilly, but I think it was net downhill - at least there was one steep downhill on which I charged down, getting myself to close to the leaders. I let people pass me on the uphill portion after this - I'm not particularly good going up, and I didn't want to get winded early. I hit the first mile marker at 6:30. That was faster than my desired pace, even for a net downhill mile, so I eased up on the pace a bit.

I looked around. One skinny black guy (Robert, as I learned later) had just passed me and I tried to follow him. I decided to try to keep my position and pace off of Robert. We played yo-yo on the rolling hills: I caught up on the downhills, but he increased his lead again on the uphills. I started to get really really hot, and there were long stretches of the road with no shade. The temperature started to get me, but probably everyone else, too, because nobody passed me. I somehow missed the 2nd and 3rd mile marker, so I wasn't sure about my pace, but it was definitely slower than the first mile. Finally, when I hit mile 4, my time was 28:30: quite a bit slower than my goal pace.

About this time, Robert didn't increase his lead on a hill, and I caught him on the top, and passed him. He slowed down a lot: he lost more than 2 minutes in the last two miles, though he claimed he had a sub-40 PR.

I was running alone for almost a mile. I *almost* missed a turn. Volunteers were sitting in the crossing, but they didn't bother to show me the direction until I started to turn the wrong way, losing a few seconds. At mile 5, my time was a disappointing 36 minutes, but at least I had something in reserve. I caught a guy (Glenn), who just started to walk when I caught him. He looked really bad, and I was truly worried that he would throw up on me. He got himself together when I passed him, and he started to follow me.

At this point I felt OK, and I saw a few more people ahead of me. I picked them one at a time. Meanwhile we passed each other back and forth with Glenn, but he clearly wasn't in my age group, so I didn't worry too much about him. We passed 3 people, and one of them looked like an age-grouppper (he was!).

Just before the finish stretch, the organizers made another mistake and let an SVU on the road in front of me. That was extremely annoying, because the road was narrow (one way) with speed bumps, so I eventually had to dodge and pass the car, but not before it smoked me well, and I ran left-to-right like twice, until I felt safe enough to pass it on the right. Glenn was running in front of the car, and I probably wouldn't have beaten him anyway. We ran through the gate: my finish time was 44:26. Almost a minute slower than my goal, but considering the circumstances, this is not bad at all. I didn't know how hilly the course was, and I didn't know how hot and humid it would be today.

Post race food was great: lots of variety, too. I loved the southern style, very sweet ice tea. I didn't feel like cooling down (like it would have been possible!), so I was chatting with other runners while waiting for the awards. I won my age group! The award was a standard medal, nothing special. The overall winners received a beautiful glass trophy; I would have to train a lot more to have a chance to get one of those. (I was 8th overall; the winner's time was 38:59.)

Now I'm thinking about taking a break from running, for about 6-7 weeks. I'd like do to at least one (or two) more long trail runs in the Congaree National Park before we move to Kentucky, maybe I'll do those next week. I could race next Saturday, and there seems to be two options: a night 5K in Greenville, or a morning 5K in Charlotte. Neither of those are flat, and it WILL be hot again, so not much chance of running sub-20. I haven't decided yet, but I don't see too much point in doing either of those. After next week I will be traveling a lot, so I won't have much chance for training for at least two weeks anyway. And I don't see much point in coming back in July and running some races without proper training.

My longer plans now look like this: in the first weeks of August I start a periodized, 12-week 5K plan, and I'll find myself a 5K in early November in Kentucky. Then I'll run a sub-20, or bust!

I had an interesting tempo run this morning. The whole thing started on Monday evening. I was supposed to run an easy 4 miler, but I was so tired (sleepy), and it was so warm outside, that I decided to skip the run and to go to bed early. And also, to get up this morning early to do my Tuesday tempo run.

It was a total of 6 miles, with two easy miles (first and last), and 4 miles at 7:05/mile. Normally, I run 7 minutes miles for tempo, but this is a hilly course, so I allow a little extra time per mile on average. Usually I run the first fast mile in 7:10. This is the hardest mile because of a steady downhill and a steep uphill. Then I would do two 7 minutes miles (mostly flat ones), and 7:10 on the last hilly mile (which is a first mile backwards).

Today the first splits were:
7:08, all is fine.
6:52. I knew this was fast, but I felt just fine. I decided to slow down a bit.
6:50. OK, I thought I slowed down, but apparently I haven't. I only check the splits at my mile markers, so I wasn't aware of my speed during this mile.
7:28. At the beginning of this mile, out of nowhere, I just suddenly died. I don't remember this happening to me before. One moment, I was feeling fine, then, maybe about 100 yards after my mile marker, I felt very winded, extreme stabbing side stitches, pains in my body everywhere. It was so bad, that I almost decided to stop. But then, I thought, this is a good opportunity for training to be tough, so I ran on. I was hurting so bad that I felt screamed out loud a few times. I was dragging myself for about a half of a mile. Then I recovered somewhat, and I ran up the last hill at a relatively steady pace, saving my time: the average of the 4 miles was 7:04.50.

I don't know what this means; this was last fast workout before another race on Saturday. I decided to run a 10K just two weeks from my disappointing 5K. In retrospect, the 5K was OK, nobody in the field I (or Alex) knows got any close to their PR. I don't expect a terrific time from the 10K. A sub-42 would be nice, but I can't predict the weather and I don't know the course. It is also a small race, so probably there won't be many markers on the course. Then I'll probably hang up my running shoes for a few weeks and I restart with 5K training early August. I want to do a full cycle of 12 weeks and see if I can smash my time in November.

After the disappointing race last weekend, I had at least a satisfactory training run last night. I ran 4 fast miles sandwiched between two easy miles. The time was 28:15, which is roughly 7:04/mile. That is quite good on the hilly terrain I ran. I was particularly pleased with the fact that this was not full effort, I didn't fall apart. It really does feel like I can maintain 7 minutes miles for a long time on relatively flat courses. I also think I am better at longer distances, 10 kilometers and up, I just virtually haven't raced those.

The grief has to end... I ran my race on Saturday, but I haven't gotten myself to write report until now. It is probably my biggest running disappointment so far. Objectively, it is not a disaster, but I was hoping for so much better.

Jailbreak IV 5K Race Report

Goal: 19:59

I arrived to the race quite early and I did a long warmup. My general feeling of being out of shape that had been haunting me the last few days stayed with me that morning. I ran around a bit on some trails close to the parking area, and I almost got lost... I arrived to the start line feeling better. I did some striders close to the start line. Finally, seven minutes before the start, I decided to get to the start line. This was a mistake for two reasons. By that time, the start area was very crowded, and I couldn't get close to the start line. (I had to spend the first quarter mile dodging people.) The other issue was that they started the race 2 minutes early, so there was only five minutes between my warmup and the start. Note to self: I have to get to the start earlier next time.

We were off, and then I tried not to trip over the slow people who started close to the front line (like the young lady with the small dog, and the elderly couple). After about a quarter mile, I spotted Alex from the RW forum (ColunbiaSC5ker), and I decided to try to follow him - he is faster than I, so if I can follow him, that should be good enough for me, even (or especially) if he doesn't run a PR. The first mile was slightly downhill, and I felt pretty strong, and also, my split was around 6:16, which was quite satisfactory. Maybe I actually started too fast.

I was hanging on in mile two, in fact I passed Alex at one point. I tried to push hard, somehow I missed the second mile clock, so I'm not sure about my split, but I was sill ahead of Alex and his time was 12:50, so I was still good. This part of course was quite hilly, and I started to really suffer on the inclines. Alex passed me back, along with a few other people, and then, within another quarter mile, I was done for. I was hot, in pain, and I felt like I would collapse at any second. Then I saw the finish line, and the finish clock was showing 19:5x, and I was still far away. I seriously had to talk myself out of quitting at this point, because I knew the sub-20 goal floated away. I crossed the line at 20:26.

The course was not easy, and the race conditions are not ideal, but I knew this before the race, and I still believed that I improved enough so that I can still run sub-20. Running teaches you humility. I was 5th place in my age group, which means no award - my extra punishment is that 20 minutes would have earned me a 3rd place.

This race reminds me too much the SC Peach Festival 5K last summer, where I tried to go sub-21 for the first time. I was good for two miles, and then I couldn't finish the job in the last downhill mile. I guess it is especially hard for me to run a race with a last hilly mile, but it is stupid to look for excuses - I simply wasn't good enough on Saturday.

The journey is not over. I will run a few races in the next few weeks, but I'm not exactly sure how it will work out with all my travels. Then I will most likely take a running break in July and start over in August. By that time, we will have moved to Kentucky. I will try to loose a few pounds to stabilize my weight under 160 lbs, I will do a full cycle of training per Pfitzinger, and I will try to kill my PR in November, in Kentucky.

I did my speed session last night. 2 x 1600 m at race pace: the first was 6:19, the second was 6:24. The first was slightly faster than I wanted. Interestingly, I was right on pace after the 3rd lap, then I "accidentally" ran the last lap 5 seconds faster. It's interesting that it didn't feel faster, and I'm not sure why I accelerated. Anyway, after 800 meters recovery, I did my second set, which was much greater effort, but slower time. Maybe I do lack distance specific endurance... With 2000 m warmup and 2000 m cooldown, the total was 8 kilometers.

I don't feel very strong and fit, and this is not a good sign with a little more than a week before my goal race. I could look for excuses, but I'm not going to. I'll just follow my plan and see how it works out.

Yesterday I did another set of intervals: 5x1000 meters in 5K pace, with 400 meters recovery. It was quite brutal, especially the last 1000 meters. I almost puked at the end. Here are the splits for the 1000s:

3:59, 4:00, 3:57, 4:01, 3:57

Now I just have to cut out the recoveries and I have a 19:54 5K. :)

I modified my goal a bit. One reason is that I AM getting close to the 20 minute 5K; the other is that lately I trust McMillan's calculator more than RunersWorld's. If you follow the method I mentioned below, type a 3:15 marathon into McMillan's, and you get 20:00, 41:33, 1:32:28 respectively for 5K, 10K and half-marathon. Therefore my modified goals are:

5K: 20:00
10K: 41:00
Half marathon: 1:32

According to McMillan, the 10K is the hardest, because that involved the largest rounding, so I might work on decreasing my 5K time before I move on to 10K. Also, training for 5K is somewhat less time - something I wouldn't mind now. On the other hand, 5Ks are the most painful of these races: if you take them seriously, you SHOULD feel pukish at the end. We'll see. After I get my first sub-20 5K, I'll see what I'll try. It would also be nice to complete a whole 12 week 5K training cycle a la Pfitzinger.

Today I ran a 10K PR in training. I thought this would happen, because my only 10K has a very soft time, but I was particularly pleased with the result.

My plan prescribes a 10K time trial for today. The background is a usual, lengthy workday, not much sleep, and riding my bike to work and home (10 miles total). Also, my last 3 days I ran 8 miles, 9 miles and 5 miles respectively, the longer ones at sub 8:30 pace. After all this, I drove to the track at around 9pm (kids in bed), I did 4 laps for warm-up, then off I went on my 10000 meter journey. I took splits at every 4 laps, or 1600 meters.

6:58 - I went out conservatively, because I didn't feel that well physically, so I decided to run just below 7 min/mile pace at the beginning.

6:55 - I felt better, the pace felt quite easy.

6:51 - I had the feeling that I could do 7 min/miles forever. My body was relaxed, no pain, so I decided to turn it up a bit.

5000 m - 21:35 - Not bad, some time ago I would have been happy with this time at a 5K.

6:46 - I felt a little tired, but still pretty good. Time to drop the hammer.

6:37 - I felt awesome. I started to hurt a bit, but clearly because I ran faster. I still thought that if I only had to maintain 7 min/mile, I could do it forever.

6:31 - I started to really push in the last laps.

Last 400 m - 1:28 - This is what I had left in the tank. This would trasnlate to 5:52/1600 m pace.

Total time: 42:06. I don't think I can call it a PR, because it wasn't a race, but the university track is surely accurate, so I'm sure the time is right. I'm especially happy that I ran 20:31 in the second half. That is a pretty good 5K time for me in training.

I've just come back from the track - I did a 3000 meter time trial as suggested by Pfitzinger. I am very satisfied with the results, I could almost say, proud! For background info: I ran this as a training run, no taper of course, I ran late in the night after working long hours today, and I rode my bike to work and home, 5 miles one way. Here are my splits:

Half lap: 0:43.39
Lap 1: 1:33.75
Lap 2: 1:34.22
Lap 3: 1:33.83
Lap 4: 1:33.05
Lap 5: 1:33.09
Lap 6: 1:33.25
Lap 7: 1:29.26

Total time: 11:33

Compare this with my 3000 m race last summer, where I ran 12:09.

I've changed my training method a little bit. I am following one of the plans from the "Road Racing for Serious Runners" by Pete Pfitzinger and Scott Douglas (very nice book).

The main changes are more quality work, and somewhat higher mileage (but not much). Last week's speedwork was 4x1000 meters on the track: my splits were 4:01, 4:04, 4:03, 4:02 with 400 meters in ~2:15 recovery in between. With he warmup and cooldown I covered 6 miles. Last night I ran 8 miles at sub 8:30 min/mile pace. I like the book's philosophy about faster long runs and longer intervals. Seems like it makes me work harder without overtraining.

Resurrection 5K Race Report

Goal: 20:30. Dream: getting close to 20 minutes.

The race was only about 4 miles from our apartment, but I still got up early to take my time and get there early, so I showed up an hour before the start. This is small local race, but it was very well run: many volunteers, good organization all around. I picked up my bib, warmed up by jogging 10-15 minutes, then I walked over to the start area, which was about 1/2 mile from my parking place (and the finish line). I met ColumbiaSC5Ker (an RW-online friend) while waiting for the start.

We lined up in the front row, and exactly on time, the organizer gave the mark, when we were supposed to say "He is alive!" and start running. The first 1/2 mile was a steady, but not too steep incline. I settled myself right behind CSC5K, but I felt he was too slow for my usual pace, so I passed him at about just 1/4 mile into the race. This made me a little nervous, because I knew that he has run in the 19:30-20:00 range lately, and I was pretty sure I couldn't do that, but you do what you have to do - if he is having a bad day, I can't let myself to be dragged with him.

There were no mile markers, so I just ran by feel, trying to keep the pace of some runners ahead of me. Everything went fine: nobody passed me and I haven't passed anybody until about the 1.5 mile mark - then CSC5K passed me, so things settled into their usual order.

At about 2 miles, the hurt started, but I was able to overcome it mentally, and I believe I kept my pace. CSC5K told me at the end, that he ran big negative splits, so I guess I ran close to even splits, or maybe slightly positive ones (maybe I should get a Garmin at last). Then at about 2.5 miles, I even found some extra strength (or maybe it was the downhill), and I accelerated slightly. I started to hear the cheer at the finish line, and my watch was still showing 19:xx; then finally, when I turned into the short home straight, I saw the clock turning to 20:00. I sprinted my way down to the line - the end was a bit of a blur (I almost fell over a guy, who stopped in the middle of the chute). My official time is 20:09. I smashed my previous PR! I had thought I crossed the line at 20:05, but this is not the first time that I think I had a time that is a few seconds better than my actual time. I probably often black out close to the finish line. :)

Post race food was also pretty good: I had a few Oreo-type cookies, banana and water. I was really impressed with race: everything went smoothly, and even the award ceremony started on time.

I got a 3rd place in my age group, but I am so much prouder of this one than the age group win with 21:30 last August. Now I am at shooting distance from the sub-20 times. CSC5K ran 19:4x, and he was also 3rd in his age group. (I'm lucky he is a few months older than me, otherwise he would have knocked me out of the first three.) The course was easy with about 30 ft (~10 m) of net elevation loss, but it still had a few rolling hills, so I won't put an asterisk by my new PR.

Next step: two months of training and a sub-20 minute 5K in June. Tentative plan: June 22, Jailbreak 5K.

Last check-in before the race tomorrow. My week was a little hectic, real life, some pleasure seeking activity and uncertainty in the slightly modified SmartCoach plan that I was using resulted in only two 4-mile runs early in the week. I did a bit of cross training (riding my bike to work almost every day, coaching my daughter's soccer team on Wednesday), but my exercise volume has never been this low on race week. We will see how this will work out.

I still haven't found a 5K plan that I would really like. All the free popular on-line plans (Higdon, Luff, etc.) that I know are very low on miles, and even the advanced plan of Higdon seems to be for (advanced) beginners - with quite a bit of speedwork, but still peaking at about 30 miles. So I decided to buy Pfitzinger's "Road Running for Serious Runners" book. I have Pfitzinger's marathoning book, which I like a lot, so I thought this guy must know something. I probably chose suboptimal shipping method though, because I ordered the book on March 30th and so far the book was delivered from Wichita, Kansas to Des Moines, Iowa (almost opposite direction).

Tomorrow I will shoot for 20:30 or below - I'll see how running feels, and adjust accordingly. I would be *very* disappointed if I didn't go below 21 minutes.

Very nice tempo run today:
Mile 1: 8:18 (warmup)
Mile 2: 7:21 (BIG hill)
Mile 3: 7:08
Mile 4: 6:56
Mile 5: 7:01 (mostly uphill)
Mile 6: 8:33 (cooldown)

It went better than I expected. This was the last fast workout before my 5K on 04/03. My goal is 20:30, but I just have a feeling that if everything clicks together, I might have shot to get really close to 20 minutes.

Interesting post on runnersworld.com, about something that has long bothered me:

Mileage Inflation: Where Will It End?

Pretty much anyone can "run" a marathon on virtually no training. Most marathon courses are open for at least 8 hours. I can walk 6 kilometers an hour, and I have done it, hiking, for many hours on hiking trails with a backpack. Once, well before my recent running times, I hiked 55 kilometers in 11 hours. So my point is that it is not a big deal to walk at a speed of 6 km/hr on the road, no obstacle, no climbing, no backpack, and with an aid station in every two miles for only 7 hours. Because this way you finish a marathon in about 7 hours, well before the course is closing.

Certainly, the fact, that you move a certain a way that you call "running" doesn't impress me, if your "running" is not faster that my walking. In the international rules of the road running races there is no requirement about the technique. You just move any way you want - just get to the finish line as fast as you can.

If you've been reading this blog, you may remember that I made a firm decision before I started to prepare for my marathon - I wanted to do it in 4 hours. I still think that that should be the requirement for some real accomplishment. In fact, no that I've done it, I think that it isn't that big of deal until you qualify for Boston. Now that is something.

I'm running another 5K in less than two weeks. My dream would be to break 20 minutes, but I'll be satisfied with 20:30 for now. And I'm telling you: running a sub-20 5K is *much* harder than running a marathon in 5-6 hours. You probably also need more training for the former (even in terms of mileage).

Let me make it official now what my long term goals are in running, so I can be held accountable later, and I can also look them up! :)

We exchanged a few emails with a friend of mine lately, and we discussed running goals. My very long term goal is to qualify for the Boston Marathon. For my age and gender, this would be a time 3:15 (from next year, and it is quite clear that qualifying this year is out of the question anyway). Type this into the runnersworld.com training calculator to get equivalent times on different distances. Round down the times to whole minutes; this is what you get:

5K: 20:00
10K: 42:00
Half marathon: 1:33
Marathon: 3:15

I'll try to achieve them in this order, because as one gets older, they slow down on the shorter distances first.

I can't believe this shit! I just came back from a 5-mile run in HEAVY SNOWFALL in Columbia. In March. In South Carolina.

At least my run went well. In fact I was a little too fast, 8:34, and I aimed at 8:49.