Week 5: Friends & Family
Some you choose, some choose you!
Week 5 takes you from the sandy roads of Fort Bragg, NC where young men are forged into warriors to finding the best kind of trail magic on the Neuse River Trail. There were a few deviations from the plan this week but it was the consistency of just showing up that made the training effective.
Were it not for my friends and fellow runners, this week could have easily spiraled out of control. They kept me accountable and made it fun to run and to be a part of this great running community.
As I ran over I40 today I was reminded of an old saying that non-runners have said to me over the years. “Why you running, don’t you know we have cars now?”
Weekly Miles: 31.12
Monday: Area-J Run Club
On almost every military installation map I’ve seen, training areas or geographical areas within the installation are coded alphabetically or numerically or in a combination of the two. On Fort Bragg, NC there is a training area that falls within the garrison footprint that is easily accessible to most Paratoopers in the 82nd Airborne Division. This training has a series of parallel fire breaks (sand roads) that checker the area and is used for everything from running to rucking and land navigation. This particular area is called “Area J” and is a place where mettle is tested and character is made. I’ve ran and rucked every road in this area and at one point help establish the land navigation course located within it’s perimeter.
Today I found myself working on Fort Bragg and had the opportunity to log a few miles in the wood line. I was set on getting in 6 miles until I realized that mother nature is propagating our “second summer” with temps in the low 90’s and high humidity. It was downright miserable outside but I couldn’t miss another Monday.
This particular area is ran often enough by a myriad of Soldiers. No doubt I was the only grey bearded fool running the firebreaks and I was passed by no less than a half dozen Soldiers, all in their early 20’s and obviously moving double my pace. I had nothing to prove on this run to anyone except myself and that was to get the miles in.
I swear the leadership of the 82D Airborne directs the Engineers to randomly dump payloads of soft sand on the roads out there. I’m not sure how many sandy spots I hit, but it was enough to remind me that nothing here is given, every mile is earned. My course today was a simple “L” shape out and back run. My turn around ended up being 2-miles and with the humidity I made the choice to bump this training run down from 6 miles to 4. It was a good decision, the heat, humidity and sand were taking a toll on me. Nothing hurt, it was just a hot and uncomfortable run.
It was fun to run along the firebreaks that I did in my youth. Remembering past leaders and teammates, friends and those dirtbags that just couldn’t make it two miles in the sand. Among these trails and trees, young men were challenged and measured. Many not making the standard and being left behind. We had to figure out who the strong were, who the mentally tough were, who would keep going when it got really hard and difficult. These roads have been baptized in sweat, blood, puke and even the lives of Paratroopers who have died while running. Living the lifestyle of a Professional Soldier and Paratrooper was not for the weak. It was here, in the sandhills of NC that the weak were sorted out and the strong remained.
Results: 4.07mi | Pace: 10’08” | Avg HR: 146 | Best Mile: 9’02” | Feeling Good
Tuesday
Lately my Tuesday’s have been two-a-days but this morning I just couldn’t get up in time to make it to the track at 5:15am. It was a personal let down as later in the day my friend Carlos posted his track workout and there were 4 people at the track putting in work. I felt like I should have been there. I’ll be on the track next week on Tuesdays and Friday’s as I’m leading the Run Before The Sun Track Series which focuses on 5K running performance.
After a long day of work and other life obligations throughout the day I had to get in my evening run with the Run Club. Dave shot me a text earlier in the day asking if I was getting in my hour long run, of course once asked I have to step up and get it done.
I made a serious rookie mistake! I picked up my son from school and he asked for some McDonald’s for dinner. Knowing I had a run in about 90 minutes I decided to eat a cheeseburger with him. Not a Big Mac or QP but just a regular cheeseburger with no fries and just water. This was a serious mistake that would destroy me on the run. Damnit, what a mistake to deviate from my otherwise healthy diet. Idiot!
Arriving at Run Club we noticed two new runners who were looking for us! After a short conversation Amir decided he would join Dave and I are on our 1-hour run. The young man looked young and fit, this would be an easy feat for him. We took off on our run with a goal of running somewhere between a 9’30” and 10’30” pace with no real emphasis on pushing our limits. We had a real feel temperature of 96F for this run which was hot, hot and humid. Mentally I was hoping it would be a cooler run as the sun is going down earlier, but alas we are in “second summer” here in the south and these temps will be here for a while.
The run was going well, until it wasn’t! Around 40 minutes in, mother nature kicked in the door, used a flash-bang and was on a full scale assault of my bowel system! I toughed it out for as long as I could, which wasn’t long enough and barely made it to a bathroom at a nearby tavern! And just like that, it was basically the end of my run.
Luckily Amir and Dave circled around and waited for me and we finished out the last 0.5 mile together which was a really easy pace. My run ended up at 55 minutes in length and that damn cheeseburger cut 5 minutes out of my run! Never Again!
Results: 5.36mi | Pace: 10’12” | Avg HR: 147 | Best Mile: 9’39” | Feeling like an idiot.
Wednesday: 5K
If you’ve been following along up to this point you may have realized that my Wednesday runs are a place I can relax and enjoy a 5K run with friends. This past Wednesday was no different. The weather was incredible, a little warm in the upper 80’s but humidity was down and that felt good to me. Everyone agreed at the end that during their run they felt pretty good, despise what the weather apps were stating.
Following the run it was a good time for a beer and conversation. Tonight I spoke to Dan, who has been attending run club for a few months now. It was great to hear his running origin story and why he runs. We had something in common really, running to release some steam and get away from the pressures of work and life.
Before the run started I had it in my mind to get it done faster than a 9min/mi. As everyone departed, Robert waited for me and then we took off. It felt pretty good out there and our pace was strong. We caught up with a large majority of the group and eventually met up with Jon and Ryan. Jon kept up with us and we finished strong.
Overall a great run with good people. At this point in my Marathon training, Wednesday 5K’s are “short” runs. My mileage keeps increasing and time on the trails continues.
Results: 3.11mi | Pace: 8’54” | Avg HR: 150 | Best Mile: 8’29” | Feeling Good.
Thursday: Zero Day
It’s the only ZERO DAY of the week.
Friday: Run Before the Sun Track Training
Today I restarted my Run Before the Sun Track training sessions with the Clayton Area Runners run club. This is track training that I program and lead with anyone who shows up to attend. It is group training with individual effort and done properly will leave you gasping for air. It’s always a great workout and while 5:15am may be early and uncomfortable, everyone who leaves the track at 6:10am is happy they showed up. There is a level of accomplishment and self satisfaction knowing you can do hard things and survive. It really makes the rest of the day better!
Here was today’s workout:
The Program:
800m Warmup: PRE 4 + 60s Rest
400m at PRE 6 + 400m at PRE 4 + 90s Rest
600m at PRE 6 + 200m at PRE 7 + 120s Rest
800m at PRE 6 + 90s Rest
400m at PRE 5 + 400m at PRE 6 + 60s Rest
600m at PRE 5 + 200m at PRE 7
Approx Mileage: 3.00 miles
The last effort of the morning was that 200m at PRE 7, which is a new 5K PR pace. I ended up catching up to Anthony just as this effort began, unsure if I could keep up with him. As we are making our way around the curve, he starts picking it up! I had to keep up with him. Nobody is really sure of Anthony’s upper limit, but I really wanted to test it today. We blew past the finish line and he says “KEEP POUNDING! KEEP GOING” so we continued this insane pace for another 80m! While I didn’t puke, I was close to it.
Alas, Anthony’s upper limit was not identified. After we were done he was talking to me and giving me words of encouragement between my gasps for air. It was clear that he had some left in the tank! Anthony’s upper limit running capability remains an enigma for now!
Results: 3.48mi | Pace: 8’50” | Avg HR: 126 | Best Mile: 8’29” | Feeling Good.
Saturday: Not a Zero Day
Saturday was a great day as we welcomed a new family member into this world. My latest niece was born and that prevented me from conducting my planned 13.1 mile run on Saturday morning. Despite this little setback I went and got in 2-miles in my neighborhood in the middle of the day. It was hot!
Results: 2.0mi | Pace: 9’51” | Avg HR: 136 | Best Mile: 9’51” | Feeling Frustrated.
Sunday: Trail Magic
With yesterdays run pushed off to this morning my world was thrown for a loop. I ended up going out with some close friends and eating way too much Mexican food, the only good thing was I kept the drinking minimal to 1-beer. The worse part of it was I topped off the Mexican food with a milkshake from Sheetz. I mean, it sounded like a good idea at the time. You always chase the hot stuff with something cool. Right?
As I was driving to the trail I was really not looking forward to today’s run. I woke up with swollen hands and feet and my joints were not working as smoothly as I’d like. Damn chips and salsa and all that salt! So I overate but that wasn’t the worst of it. I’m still over 220lbs and I know a 13.1 mile run is going to create a pounding on my body. I also need new running shoes and my Shockz headphones are broken and thrown away. I was basically going into this run solo, with nobody and nothing except the pavement, the ever increasing heat of the day and the cicada’s with there incessant song.
I take off down the trail and I’m feeling lethargic and overall like a fatman who just made a massive mistake. Well, my mentality shifted and I said “fuck it”. I’m at the trail, God allowed me to wake up another day and I can move on my own accord. Might as well knock out this run, even if I have to walk. I’m getting 13.1 miles done.
So I take off. To my delight I come across my friend Carlos! I had no idea he was running today, but here he is running in the opposite direction of me. We both stop and trade running notes, he was on mile 2 of a 16 miles run while I was on mile 1 of a 13.1 mile shit show. It was great to see a friendly face on the trial. I felt better and decided to keep running.
Around mile 2 I decided to take my first drink of water from my running vest. Nothing came out! No water flowing, no fountain of youth springing from the pouch on my back. What the hell, I thought. I stopped to investigate and correct this deadly malfunction of my gear. I found the culprit, got things in order and once again the sweet nectar of life was throwing through the tube. As I was putting my vest back on another friendly face approached me, going in the same direction as me! It was Axel!
After a short talk on our distances we realize we are going in the same direction and approximately the same pace. He was going for 8-miles total and would turn around at the next approaching park. This left me on my own for the remainder 9 miles of the course. I was appreciative of his company for the next 3.
Not sure what got into Axel, but about a mile into running together and me explaining I’ve never ran to the upcoming park before, he simply shrugs and says “I’ll show you the way”. Just like that, Axel made the decision to add 5.10 miles to his weekend run. The man is 22 years my senior and didn’t even bat an eye at adding the miles. I hope I have that kind of mindset and capability in 22 years. Phenomenal!
We finished up the run together with some good conversations and I got to hear about his upcoming race in Salt Lake City, UT and the follow on vacation. Life seems like it was going well for my friend. We finished the run together and thank God he was there, I needed a friend on this adventure today.
At the end of the run, as we’re stretching, up walks two more friends. Mike and Kim were getting ready for their morning walk and run. It was great to see another pair of smiling faces. Two great people and runners in their own right, my day always gets better when I talk to Mike.
Results: 13.10 | Pace: 11’38” | Avg HR: 141 | Best Mile: 10’08” | Feeling Fat & Grateful.
