SERENITY NOW?????

It has now been several weeks since the last post. I know I mentioned the 5k that I was hoping to run (I did), but as of now I am working on forgetting that one. I just put it this...after all the has happened the past several months I was not mentally in a place to race. I went in with a goal of a time and when I got stuck in "no man's" land about a mile in I shut it down to a comfortable pace and basically tempo'd the race. I felt miserable afterward and it was the first ever that I did not stay for awards even though I finished with a result that would get me a prize. I felt as though I had to redeem myself the following week so I jumped in a 5K down in Harrisburg with just the idea of running a mentally strong race. I did a better job that weekend. While the time was not spectacular (17:50) it was 75 degrees and extremely humid at the start and everyone ran conservative with the winning time being 16:50. It was also a slow course with three 180 degree turns in it. Mentally I stayed in this race and did not shut down at all. Now this week, I am planning on a 5k in Mifflinburg which has a pretty big hill about 1.5 miles into the race. Goal = run faster than last year and focus on that.

Training continues to go very well. I have been keeping the mileage at 55-60 miles per week and plan to slowly increase that over the next few weeks. I also have got back to see my chiropractor several times at it has made a difference in stride mechanics. I feel much smoother and the back is not tight when I wake up in the morning. Workouts the last few weeks:

Week 1
6 x 800 @ 5k pace with 200 jog
averaged 2:46 for the 800's

5k - 17:50

Week 2
8 x 600 @ 5k pace with 200 jog
2:05 average per 600 (hot and humid)

12 x 200 @ 36.5 average with 200 jog
felt difference in stride since

week 3
3 x Mile on road at 5k pace with 2:30 jog
hit 5:35 on all and felt relaxed and strong

will do 200's again on Thursday - not peaking for this 5K

So as you can tell, physically I look good for Saturday. I have been working on the mental side with some very good and sound advice. It has been helpful in getting me to be patient in this "comeback" if you want to call it that. even as a coach, it is always good to hear those words from another person. It really helps put things into perspective.

I look forward to a nice blog entry after this 5K. Next race after this will be the Summer Fun Run (3 miles) at Bucknell University. That will be July 17th.

Almost 24 hours to go....

It is almost here and I am even somewhat nervous about a low key local 5K. But before I get too much into that, my guitar lesson went very well yesterday. I actually learned some scales and some chords and have plenty to practice till my next lesson. I also need to start coming up with a list of songs I would like to learn and put a CD together. Who knows, maybe I can be playing some songs sooner than I expect. How cool would that be? I am definitely looking forward to be able to play some Dave Matthews, OAR, Oasis, Coldplay and so much more.

The World Cup begins today and should be a fun month of watching soccer. And right after that, we have the start of the Tour de France. This could be a great tour to watch as Lance will be riding as leader of his new team. I am not sure if he has enough to beat Contador but it should be epic (as Versus TV) likes to put it.

Now for tomorrow and my nerves. I am not sure why I should be so nervous but I am. This is where my advice that always seems to work for my athletes would work for me but not working yet. I guess it is easier said than done. In light of recent sleep patterns, I am also nervous about not waking up in time but that is another post. But I will lay this out here now, some simple goals:

Last year I ran 17:44 and won the race. I am not concerned about winning as you never know who will be there. My goal is to run at minimum 20 seconds faster than last year. Last year was a really bad race with a side stitch that felt like I was being stabbed for the last mile. I want to run consistent splits throughout the race so I do not crash in the last mile. I definitely feel in much better shape than when I ran 17:30 on March 27th. I feel confident after my track workout the other day. It truly is my first race in what I call a comeback so I guess some reason to be nervous but I have never been more focused in recent years. I am feeling like sub 17:00 could be done by the end of summer and be a great start toward my ultimate goal of sub 16:30 and racing what I consider good times (maybe a reason why I am so hard on myself ). Just trying to be positive going into this last 24 hours......Serenity now, serenity now; oh wait Blue Moon now, Blue Moon now!!!!

It has been a long time- I'm back

Wow, I just realized how long it has been since I have posted on here. A lot has happened since the last post. Training has continued with some success and I am getting ready for a fum summer season of 5K's. The new picture is from a 5K I was able to run at the Jim Taylor Invitational. It is a meet that we host. I ran 17:30m which is my fast time in 2 years. But since that race, life got crazy with hosting meets and dealing with some health issues. Shortly after that meet, I was diagnosed with squamous cell carcinoma in my lip. On April 13th, I had close to half of my bottom lip removed to get the cancer and then reconstructed to give me some resemblance of a lip. I was able to maintain some good training but had to cut back on some of the mileage as my eating habits were affected and my sleep habits. I will say regardless of type of cancer, it does get in your head and causes issues. I am lucky enough to have great friends and a great team here that have kept me sane. Now most people would think that the word sane in a description of me is an oxy-moron but if not for the support here not sure how I would have survived mentally.

Well now that the season is over and I am not on the road as much I am determined to get my racing career off the ground again. I have set a goal of running 16:30 or faster in the 5K by next spring. It may not sound like a major time but it is a start for me. Training has been great as I prepare for my first 5K since the surgery. In case you are wondering, I was cancer free in my first check-up 2 weeks ago. This saturday I will be running in the Sunbury YMCA 5K. It is a race which I won last year with a pretty bad time of 17:44. It is a very low key local race. My main goal is to beat last year's time but I definitely feel I am in 17:05-15 shape. I just have to stay mentally strong. I am working my way towards some bigger 5K's later in the summer. Today's tune up workout gave me an idea that I am ready for a good race.

Today's workout
5 x 400 @ 5K pace/200 Jog + 1 x 1000 @ 5K pace/400 Jog + 5 x 400 @ 5K pace/200 Jog
79.5-82.9-82.1-81.1-80-3:18.75-79.1-80.1-80.3-79-78.9
5000 meters in 16:41 - 5:23 per mile

I also have one other main goal for the summer and that is to learn how to play the guitar. I have my first lesson on thursday at 3:30PM.

Very strong week

Very good week

Well today I finished the week with a good 12 miler of 91 minutes. While it was a bit slow at 7:35 per mile or 137 heart beats per minute, mentally it was the first time I felt motivated to run in the area of 90 minutes. I ran with my friend Joe Stoltz who is also working on a major comeback in 2010. It was a very relaxed and conversational pace run for both of us. Being a bit ahead of Joe in training, Joe set the early pace and I never felt taxed at any point. I finished the week with just over 69 miles for the week. I am hoping to keep it right around there this week also. I think if I can do that for 2 more weeks, I will be ready to bump it up to 70-75 miles per week in February.

Workout on friday:
7 x 1000 @ 3:36 with 1:00-1:10 recovery (used lane 4 of the indoor track)

This workout felt very relaxed and even went without checking splits in the final two reps and just ran on feel. Even more motivation this week, as the teams report back to campus today and practice starts back up tomorrow. Home meet on saturday.

Could be a record???

Can you believe it?? A post and only 6 days from the last one. It has been a quiet few days but some good workouts. Last week I finished with 65 miles and an 11 mile run. It was my longest run in a while (1:20). Actually felt motivated to be out there for that long. I know it need to keep extending that but sometimes these cold winters make it tough. Yesterday I did my first double in months. I put in an easy 6.75 miles in the morning and followed up with a steady 3.50 miles late in the afternoon. I am hoping to bump up closer to 70 miles this week and hold that steady for a few months. Today was back on the track for a good workout.

8 x 800 @ 5k pace 2:47 with 84-85 second recovery (about 400 pace)
Jogged for 3-4:00 minutes while waiting for Aimee"s (running Houston half this weekend) next 1200 tempo and finished the last 2 with her.
2 x 1200 @ 4:28 & 4:28 with 2:00 recovery
All told a 9.65 mile day with warm-up and cool-down.

Felt very strong throughout the entire workout. I will be back on the track on friday for another workout. Now I need to start finding some races but with the winters around here, that can be tough to do till March.

Now time for dinner and I even cooking for myself. I have been doing better about watching my nutrition during this stretch including cooking almost every night.

Getting a little better at this

OK - this blog is only 14 days since the last post. A little better than 17 days. I will do my best to try and update at least once a week. I can't even use the holidays as an excuse as I was only home for 5 days and had computer with me. But I can say the holidays have not effected training. Now the weather has not been the best. It has pretty much been cold and windy almost every day for the past two weeks. I believe we had one day where it hit 50 degrees but the rest have been around freezing or less.

Training has been consistently averaging 60-65 miles per week with the two workouts per week. This year has also got of to a good start with 57 miles of running in the first 6 days. My plan is ti be 65-70 miles per week with two workouts per week and a long run every two weeks. My plan is to keep long runs in the 12-14 mile range for now. At this time, I think I am going to focus more on the 5-10K distance this year and try to have my first healthy racing year in almost 5 years. If this year goes well then I will consider moving up in distance. My other goals are too utilize my mountain bike more and get back in the pool and work on swim technique again. I still have a desire to venture back into some sprint distance triathlons.

The last 3 track workouts:
1. 4 x 1600 @ Tempo (5:44) with 2:00 recovery + 4 x 200 @ 37 with 200 jog
2. 2 x (8 x 400) @ 3K pace (78-79 per 400) with 70-75 second recover
3. 7 x 1000 @ Tempo (3:37-38) with 60-70 second recovery

This has been the first time in several years that I have been this consistent with workouts. Next workout is friday, then plan to get a 12 miler over the week. So far this week, 28 miles in 3 days so well on way to goal of 65-70.

Here is to a big 2010 of racing!

Now just have to set schedule.

17 days later!!!

I am bad at this blogging thing. I can't believe it has been 17 days since the last post. The training has been going extremely well since the last post. I have done 4 track workouts and paced my top runner on the women's team in her 3K time-trial. I have definitely learned to be more patient with this comeback and train where I am at and not where I was before the string of bad luck. I am gaining more confidence with each workout. Mileage has been consistent around 65 miles a week.

Some of the workouts:
3 x 800 -600-200 (800'a @ 2:47(84 sec rest) 600 @ 2:00 (80 sec rec) 200's at 37 - 400 jog
3000 Time Trial - pacing top female on team - 10:25 (felt smooth - consistent 84's)
7 x 1000 tempo - 3:35 with 1:00 rec
8 x 800 @ 5K pace w/2:00 rec - 2:45 avg
4 x 800 -600-200 (800'a @ 2:49(84 sec rest) 600 @ 2:01 (80 sec rec) 200's at 35 - 400 jog
800's supposed to be 5K pace/600's 3K pace/ 200's mile pace

I will do better to keep it more up dated. It is winter break so I have more time to work on this and my running.

Happy Holidays