Training Log: Sept. 22 - Oct. 19

Sept. 22-28

M - off

T - 10, 4.5

W - On Mall with Luke, Kieran, Franklin (thus, doing my own workout): 2 by 2 miles in 10:22,
10:28; 1 mile in 5:10

Th - 12

F - 11 with 10 by 1 min on/off on grass

S - 10, at PSU. Dropped off van in lot to reserve our post-game tailgating spot, then ran back to the house in Port Matilda. Hilly, and we got moving a bit toward the end. Not bad for a bachelor party run.

S - 13.5, at PSU, on trails

Total - 72

Sept. 29-Oct. 5

M - 8

T - 6, 4

W - 5, PM: Track - 2 by 2400 in 7:39, 7:30; 1200 in 3:39

Th - 8

F - 7.5

S - 10.5, Paul Short Invitational (8k), open race, rainy but course was fast, 27:07, 161st

S - 16, in NJ

Total - 74

Oct. 6-12

M - 5

T - 10.5

W - 5; PM, 12, on Mall - 10 by 800 Started at 2:26 and ran last 5 in 2:22-23

Th - 10

F - 10.5

S - 16.5, at Hains Point, rainy and very windy: 6 miles easy, 8 miles trying to just cruise for half and pick it up the other, 2.5 cool down. 6:07, 6, 5:57, 5:59; 5:41, 5:35, 5:41, 5:47. I started out on Ohio Drive and ran out towards the point, much like the races run out there. It was tough because as I was really starting to cruise, I turned straight into the wind; then, after the 5:35, I got rolling but then the wind made my life miserable again. As coach says, with my broad shoulders I'm "like a sail out there." So it goes.

S - Covered Army-Ten Miler. Ran with backpack to track house party. 10.5

Total - 80

Oct. 13-19

M - 10

T - 9, 5

W - 5; 10: Track - 5 by 1600 in the rain with 2:30 rest in 5:07, 03, 00, 00, 02

Th - 8

F - 10

S - 11, Gettysburg Invitational (8k), 44th, 27:21

S - 16

Total - 84    

Two cross-country races. At Paul Short I had the right idea (not getting pulled out too fast, running an even effort) but didn't execute it right, as I got bunched up in the back and forced to go through the mile in 5:37. I passed 200+ guys (there were just shy of 500 in the race) and ran 5:20s the next four miles. I also had confidence issues in this race, and having really tight heels didn't help that.

So, going into Gettysburg, I worked on the head part of it (that's why I really liked this post by Teal), and the heels, too, by doing extra heel drops and using a wobble board more. The course was damp, but not a mud bath, which was great, and it was very windy but a good temp. I set a goal to be in the top 30, and I think I did pretty well getting out of the gate, positioning better while not getting pulled out too, too fast - 5:12 for first mile - though I did maybe punch it a little too hard when things opened up about a half-mile in. This time, I got up where I wanted to be by about the halfway point, but had a pretty rough last two miles and slid back.

There were 34 teams and 355 runners. (10 years since I graduated Gburg, btw.)

***

Cross country, lucky for me, is part of the process, not the end goal. It's a way to get really strong and run new bests this winter and spring for the mile through 10k. I trained through Gettysburg and will continue with a similar schedule for a couple more weeks, then rest some for a race with PR potential: the Rothman 8k (though we are not officially in).

My alumni XC race Labor Day weekend was kind of a struggle, then road races following it went really well. If a similar thing happens with Rothman, then I know the strategy is working and I'm not maybe in a need of a short break to recharge. Much the same, if Clubs XC goes well, I am pretty confident the winter and spring will go much better.

I looked back at my logs since the start of June and I've averaged 72 miles over 20 weeks - like running from my doorstep to Wrigley Field and back. I kind of like the schedule: making Monday the equivalent of an off day and doing weights in the afternoon; doubling Tuesday and Wednesday with GRC workout; grind out tired 8-10 Thursday and do weights in the afternoon; Friday run with CHDP; work out again on Saturday; go long on Sunday. I think lengthening out my long run in the next few weeks will give me a little more strength in the last 5k of XC.