So last Saturday there was an epic wind while I was running on the River, and I saw a large grown man hiding behind his girl to provide shelter from the wind. I told him I wished I had someone to draft off of...and waited for the angry response... but luckily got a laugh out of both of them. Running on Kelly Dr. was almost comical with it being akin to attempting to run while having a jet engine blow into your face..maybe a bit of a stretch, but not much. So fast forward to last night's solitary 12 miler around the River, and sure enough the storm during the day still left some remnants around in the form of crazy winds. At one point I was being blown sideways, and the next I was being pushed forward, but mostly I had a F... my life wind in my face until I hit Falls Bridge around 6 miles. I literally did not see a soul on West River, other than the sketchy SUV parked along the path in which I am sure there was some sort of hot boxing and/or scandalous affair transpiring. At least that is what I told myself to keep from being bored to death.
Last week I ran 62 miles in 6 days, not crazy mileage, but solid. For the time being I am holding myself to taking one complete down day a week. It hurts the mileage, but has allowed my body to repair itself. On Monday I had another comical run with Breton and Jay. Simon was showing us one of his favorite running forms of a local master's runner. Picture the running man mixed with the motion of cross country skiers. Awesome. Sadly, whenever he threw this sweet move on he opened up a 10 meter gap. To be fair, I did have a 16 miler the day before. With regards to the long run, I tried to keep it very relaxed. I thought I was running 7 min. pace on the way out on Kelly Dr..looked at the watch at about 6 miles and I was running 6:30's. Figured no worries, I will back it off. Next four miles along West River I was between 6:17-6:20 and I felt like I was running 7:30's. I guess it is a good sign. I ran 16 in 1:44, dead-on 6:30 pace and it was a recovery type effort.
Tuesday was an off day, and a long day at work. I passed out at my parents around 9:45, and woke up the next day to icy roads and 23 degree temps. I opted for the dreadmill, and took it really easy for the first 6 miles, 41:20 or so. The next 6 was a little more feisty 37:40 or so...and I ran the 12 in 79 minutes. Thursday I did a 4 mile tempo on Kelly Dr. I opened up in 5:32, hit the turn around in 11:10(5:38), went through 3 in 16:55(5:45), and closed in a mediocre 5:40 for 22:35 for 4. I averaged 5:38 pace for the 4 miles, not quite what I was looking for. I either need to ensure I get someone out there to push with, or I just need to rage more prior to my workout so I get out of my comfort zone. Sounds ridiculous, but there was some method to my madness when I would listen to Smashing Pumpkins or Rage Against the Machine prior to workouts and races in high school and college. You can't help get the juices flowing when you are listening too someone singing "F... You, I won't do what you tell me", over and over.
On Wed. night I drove up to Englewood(the NJ variety and not the rap one), and saw Dr. Richard Braver, the podiatrist who did my ankle surgery back in 2004(could it be that long ago??). I hadn't seen Dr. Braver since 2007, and have just been sending my orthotics in to get refurbished by mail. I figured with the increase in volume and intensity I should pay him a visit. He said everything was looking good with the foot, and gave me some exercises to do to strenghthen the ankle. He also took a look at some of the video my Dad had taken at the Mardi Gras Half, and said that I was running to upright and needed to have more of a lean. Well, with yesterday's wind I was the damn Hunchback of Notre Dame, but I am starting to incorporate his advice already. This guy has worked on Seb Coe when he was just a resident in Chicago in the 80's and Stephen Ondieki(runner-up to Keith Kelly in 2000 NCAA Cross Champs.), I will listen to his advice anyday. He also did my Dad's ankle reconstruction, and my Dad is back to kicking ass in squash so we owe him quite a bit of gratitude. His practice is called Active Foot and Ankle Institute, and if you have any foot issues he is the man to see.
So yesterday was an easy 12 in 82 min. and change, and after a controlled 8 later today I plan on running with Bobby Curtis tomorrow out at Valley Forge for my 17 mile long run. Bobby was NCAA Champ in the 5k in 2008, and has run 27:33 for 10k. In short, he is damn good. Fortunately, my long run, which is incorporating 10 miles at 5:55 pace or so in the middle, is the way Bobby apparently does most of his long runs. So my harder effort is his norm...it's all relative. I am just appreciative to have someone to run harder with. I am also excited to see the trails at Valley Forge that so many of the Kenyans train on, as well as the Nova team. I have been out there, but never with someone who knew the ins and outs. Soft surfaces will be awesome to experience again, because New Orleans was just a tease.
Next Sunday I am heading up to NYC to run the Coogan's 5k. It is a pretty deep field, with something like 30 guys under 16 min. there last year. I am looking to run low 5 min. pace, and won't be backing down in my training for the race. Just want to force the legs to turn over a bit, and keep the competitive juices flowing. Should be fun. And Coogans the bar on 168th and Broadway is one of the better bars I have been to in NYC. Although, as I have referenced before, the karaoke is a little rough on the ears.
Till next time, keep it real.
Eric
Never underestimate the power of dreams and the
influence of the human spirit. We are all the same
in this notion: The potential for greatness lives within
each of us.
- Wilma Rudolph
No comments:
Post a Comment