Friday, June 27, 2008

a sort of homecoming

Last minute change of plans: I had registered for a 5K tomorrow but it was cancelled without explanation so I signed up for the Marathon Relay Challenge in Marshfield. It’s a cool idea: 26 runners each do a track mile, in relay format (i.e., carrying a baton), and each team is required to have a minimum of ten women. I’m really looking forward to the opportunity, after a twelve year hiatus, to run the mile again.

The mile/1500 is my favorite running event; nothing else comes close. I love the 800 but at high speeds (by which I mean less than two minutes) you can finish it without ever having to rely solely on aerobic energy production. Glycolysis helps the entire way. The mile is simply a killer. I think there’s a perception among many runners that the longer event is, the harder it becomes, but that is complete nonsense. The 10K isn’t harder than the 5K -- it’s just slower. And El Guerrouj’s career is every bit as impressive as Bekele’s or Gebrselassie’s.

So this should be interesting. Based on my recent training and racing I’m hoping for a 4:40.

6/23 - 6/27

6/27 - 35 min E
6/26 - off
6/25 - 63 min with 10x150m accelerations
6/24 - 35 min E
6/23 - 35 min E

Sunday, June 22, 2008

6/19 - 6/22

6/22 - 17 min E + 3 x 1600 (5:04.3 - 5:07.3 - 5:08.3) + 20 min E
6/21 - 35 min E
6/20 - 31 min E
6/19 - 15 min E + 8K tempo (27:34) + 10 min E

I could still feel Thursday's tempo when I warmed up this morning. 27:34 for 8K isn't quite race pace but it isn't far from it, either. I expected fatigue on Fri/Sat but was a little concerned that I didn't feel 100% today. Target pace was 5:08 (77 sec laps).

Because of the sluggish warm up I was thinking this during the first hard lap: "77 isn't too bad when I'm rested, but I'm not, so I'll have to push." That thinking, of course, resulted in a way too fast opening lap (71 sec). I dialed it down and did the last 1200 slightly below target. The second 1600 was perfect; five minutes of bliss.

I still felt strong going into the last rep and expected another sub-5:08 but the humidity started to kick in. The temp was OK, probably just over 70, but with 1200 remaining my shorts were completely saturated. What a pleasant feeling THAT is. At any rate, I red lined with 300 to go and had to dip into the anaerobic well to maintain pace. But middle distance is my game (or so I keep telling myself) and I LOVE that well.

Thursday, June 19, 2008

why running?

Here are two ‘running and the human body’ arguments from the web:

1) When man was a hunter-gatherer, how did he catch the speedy antelope and other game which provided him with his protein? Not by chasing, but by stealth. That stealth required careful, slow, steady pacing, downwind of the animal, without rustling dry leaves or cracking underfoot... Man is not built for running, but for walking, and for walking at a slow, deliberate pace which does not send shock waves up the length of our lower limbs. (P. Arnold, 2008, BMJ)

2) Running has substantially shaped human evolution. Running made us human – at least in an anatomical sense. We think running is one of the most transforming events in human history. We are arguing the emergence of humans is tied to the evolution of running. (D. Bramble and D. Lieberman, 2004, Nature)

Arnold argues that our easily sprained ankles would have prevented primitive man from chasing game over uneven terrain for extended periods of time. In contrast, Lieberman presents 26 human traits that point towards running proficiency, for example: Narrow trunk and waist; independent movement between hips, legs, and torso; springy foot tendons and ligament. So did early man hunt like lions, using stealth to place themselves in strategic - and relatively close - proximity to prey, followed by a quick, decisive strike? Or was it more like wolves, relying on slow-twitch muscle fibers to select the weakest individual and chase it until exhaustion?

I don’t care too much either way (not interested in competitive walking) but the discussion is kind of fun. I think Lieberman’s argument is compelling, i.e., that the adaptive changes that made us better runners did not improve walking proficiency. It seems like good evidence, in other words, that early scavengers/gatherers were under selective pressures that rewarded speed (perhaps to escape rather than chase?) and that we are, therefore, at least somewhat built for running.

Wednesday, June 18, 2008

6/15 - 6/18

6/18 - 36 min E
6/17 - 31 min E
6/16 - 75 min E
6/15 - 35 min E

Sunday, June 15, 2008

race report 6/14

Village Fair 5K - 16:07, 1st place. In one word: Relief. Although I kept telling myself that there were legitimate reasons for disappointing times at the last two races - some combination of weather, course length/difficulty, and running with a substantial lead - there's always that little voice that keeps repeating doubts: "Maybe it wasn't circumstances. Maybe that really is as fast as you can run. Maybe you are so far past your prime and a seasonal peak that, from now on, anything under 17:00 will be considered a good day."

So yes, I was quite relieved to post a 16:07. A friend from GNRC with a GPS watch recorded 3.04 miles, but I'd be happy even if my time had been 16:27 for a full 5K because last year I was 16:49. In other words, regardless of how long it was, the course didn't change and my time improved by 42 seconds. And if I can make it through another year of solid training, maybe next year I'll be ready for the USATF-NE championships instead of this race. I just have to keep ignoring that little voice.

Friday, June 13, 2008

6/9 - 6/13

6/13 – 30 min E
6/12 – off
6/11 – 60 min with 8x200 (33 sec average)
6/10 – 30 min E
6/9 – 31 min E

Monday, June 9, 2008

race report 6/8

Sensata 5K - 17:50, 1st place. The perfect storm for a weak time: 96 degrees, uberhumid, the course is long by .09mi (30 sec), and I ran alone for 2+ miles. The only thing missing was a series of nasty hills. Oh, and I felt weak, heavy, and sluggish the entire way. Absolutely no zip in my legs.

But they did have a pretty good post-race band.

Saturday, June 7, 2008

6/3 - 6/7

6/7/08 - 36 min E
6/6/08 - off
6/5/08 - 60 min fartlek
6/4/08 - 36 min E
6/3/08 - 30 min E

Wednesday, June 4, 2008

WAVA

Recently I've seen a few references to performance tables compiled by the World Association of Veteran Athletes. These tables provide a method for aging runners to compare current and past performances (direct comparisons being too depressing). I couldn't find a website for WAVA but did find some calculators based on their data.

For example, my best collegiate race (age 22) was 4:01 for 1500 meters, which is approximately 4:20 for one mile. That scored an 86.3% (100% being the "baseline"). And to match that today (age 35), I would need to run a 4:24.5 mile or 4:05 for the 1500. Highly unlikely! But it gets worse - 86.3% for a 35 year old male translates to 15:05 for the 5K and 2:26:55 for the marathon. Fantastic. I already assumed that it was probably impossible to return to college-level fitness, but now I've learned that even getting to relatively similar racing condition will require a monumental effort. Unless I lose another 10 lbs?

Monday, June 2, 2008

5/30 - 6/2

6/2/08 - 13 miles E (1:29:55)
6/1/08 - 35 min E (am); 30 min E (pm)
5/31/08 - 70 min fartlek
5/30/08 - 37 min E