I’m in the midst of a bunch of running related stuff:
- Recharging by scaling back on miles/intensity while I have the chance (understanding that my peak period will be in November)
- Get into “game shape” by losing 5-8 lbs thru more disciplined dieting
- Absorbing as much as I can about becoming a smarter, faster, more efficient runner
- Achieving all of my 2010 running goals (as amended)
The first point is largely handled by listening to my legs and looking at the calendar. While I don’t feel “beat up” (I have not logged that many miles or raced nearly as much as many of my teammates), I still have nicks here and there. Until last night, I had a bit of concern for my hips – especially the right hip. I felt soreness during Tuesday intervals, all day Wednesday (rest day) and well into Thursday night. The pain was sharp and not typical muscle soreness. I’ll get into last night’s run in a bit.
Regarding the calendar, on Sunday I have what I will call “an ego race”. It’s not a club points race and we will probably have 20% of the normal team turn out for it, but since it’s a short distance (4M) I figure I have a chance to bang out a good time based on recent performances. Previously, I termed the City Parks Foundation 4-miler as the “Blue Bib Race” as it gives me an opportunity to post a time sufficient to ensure 1st corral / blue bib status for NYRR races. Before the team workout last night, I swung by to pick up my bib, t-shirt, etc. for the race. Surprisingly, I was handed a blue bib. Nice, but before I get too excited, the reason for the blue bib on Sunday is because it is non-club points race fewer top runners will participate. Therefore, it opens slots for others. My guess (truly a guess) is that if I could put down a 6:30 pace that would ensure 1st corral for all races going forward. Right now, 6:30 is not realistic. For Sunday, I would be very happy with a 6:45 pace or sub-27:00. The terrain is as favorable as it gets in Central Park … only 1 “real” hill during the first mile and downhill on the fourth. We’ll see what happens.
The next point – “getting into game shape” will certain help achieve many of the 2010 goals. I’ve mentioned before that while my diet is solid, it is not at a competitive runner level. I’m asking my body to do extraordinary things with ordinary/slightly better than ordinary fuel. This needs to change. Nothing dramatic, but I need to be 179-181 lbs. to be comfortably light. I’m not that far, but I need to eat more fish, more nuts and cut out all eating after 8pm.
I’m well on my way to becoming a smarter runner. Reading blogs, books and absorbing knowledge from my teammates are great resources. I had lunch with a teammate this week, which provide incredible food for thought … he’s talented and smart.
Ok. Back to last night’s run … since I’m racing on Sunday, Coach gave me the option of running the planned workout (2x2s) or do something on my own. I chose the latter. The temptation to go too hard with teammates was too great. Therefore, after we all met up and they started off, I headed up to the Reservoir to do my thing. Also, while I wasn’t worried about the right hip, I did want to run on soft surface just to be safe. Within a few steps, I realized why the hip hurt … bad form. Since I am not a sprinter, the hill sprints from last Saturday threw off my normal form. Once I got back to basics, it was all good … no irritation to speak of. I ran up the bridle path and did a couple of loops around the Res … it ended up being a 5.27-mile progression run (8:11, 8:12, 7:54, 7:47, 7:25 and the final .27m at 7:22). It was a solid set up run. I was able to get some turnover going after the initial warm up. On what became the last 800m or so, I noticed the interim pace dropped to 7:12. Too quick for what I wanted to get done so I shut it down. It all felt natural and sustainable.
On Saturday, I’ll do a quick shakeout and buckle up for Sunday.