Week 8: Longest run in over a decade.
A battle in the mind.
This week I did all of my running with the run club or with friends from the club. The hard things in life are made just a little more manageable when you have someone there with you. This week my friend Jon joined me on my long run and I’m thankful he did as it became rather unpleasant the last couple miles.
"It's not as much as we love what we do, as much as we love who we do it with"
I’m writing this statement on Wednesday afternoon (9.21.2022) I have a planned 18-mile run this weekend. This will be the longest run I’ve done in the last +13 years. I’m intimidated and apprehensive with a slight bit of fear. I feel strong and healthy and know my body can handle the 3 hour run. In my mind all I tell myself is, “It’s only 9 miles out and 9-miles back. I can do that!”. And then I think, “Hell, if I can do 18 on week 8, what’s 8 more miles. The Marathon is achievable!”
Overall it was a great week of running, where I totaled 36miles on the week. This was the most weekly miles I’ve done during this training cycle and all year to be honest.
Monday: ZERO DAY!
Tuesday: Back to Two-A-Day!
It was a rare phenomenon that happened this morning, like a blue moon during a King Tide. I was dragging ass this morning. I originally woke up at 3:15am and decided that was simply too early and rolled over. Somehow I did what scientists have been trying to do for years, I time traveled. In just a short blink of an eye my alarm was going off at 4:30am.
Things at that point go a little fuzzy, I’m not sure what exactly happened between 4:30 and 4:55am but apparently I made a cup of coffee and printed the mornings workout. As I was trying to get oriented to what was happening, it was 5:00am and out the door I went. I was seriously dragging ass this morning.
I was the last person to arrive this morning at 5:13am and the group was already there waiting for me. We got past the gate onto the track and started our warmup session followed by The Program, which consisted of the following.
400m at PRE 4 + 400m at PRE 5 (Warmup) + 90s Rest
600m at PRE 5 + 400m at PRE 6 + 200m Walk + 120s Rest
600m at PRE 6 + 400m at PRE 7 + 200m Walk + 120s Rest
400m at PRE 5 + 400m at PRE 6 + 90s Rest
400m at PRE 5 + 90s Rest
400m at PRE 7
Overall it was a difficult program, maybe a little too much rest time so I’ll relook that portion, but it was difficult.
Results: 3.19 | Best Pace: 6’57” | Avg HR: 130 | Best Mile:???| Feeling Sleepy
Tuesday Evening: 4-miles downtown.
My club has an organized run on Tuesday’s at 6:30pm and I met up with Dave, Robert and a new runner Amir. It turned out to just be the four of us which ended up being just the right number. Before the evening approached I get a text from Robert asking if I was hitting the trail this evening. My response was in text was clear and concise.
“4-miles, goal is 40min or less. Not fast in this heat”
The response was as expected. “Excellent! See you soon. We can do it in 38min”
As it turns out, Robert was dead on accurate. We finished up with 4.00 miles in 38’13” with an average pace of 9’33”. Not too bad and I felt pretty good.
What’s it like running with my group of friends? Our conversations traverse from running to retirement, investments, business and world economics and rare earth minerals. I’ve never been accused of being smart, but to keep up with these conversations you should have some understanding of being a responsible adult.
Wednesday 5K: With the club!
We are midst of one last hot spell before mother nature flips the switch and it’ll be time to break out the sweatshirts. The weather today was in the 90’s and sunny, an incredible September day that everyone should be outdoors and enjoying. Going into the evening run my goal was to run in the 8’s and be comfortable doing it. The temps were a little warm, but nothing like July or August which are just downright miserable.
I wrote before about piss poor planning and it’s effects on training. Well, today I had some piss poor planning and execution. I took my handheld water bottle that ended up being only 1/2 full when I took off on the run. I didn’t want to turn around and go back, so I just rolled with it and figured I deserved it.
As I stepped off on the run, my legs were heavy and felt tired. I’m not sure why as I haven’t really put a heavy load on them so I just chalked it up to being 41yrs old and weighing 220lbs. One of those metrics I can control, the other is just a matter of nature. Mentally I decided to ignore that feeling and just keep pushing through the run.
My friend Dwayne had some fire under his feet tonight! He is usually a little ways behind me on this particular run, but not tonight! At the turn around he was pretty close behind and I was 100% convinced he was going to track me down and pass me up. After the turn around I kept running hard. I was running in fear that Dwayne was right behind me! I would randomly hear a leave break behind me or some noise and I was certain it was Dwayne, just waiting for me to slow down so he could pass me up.
At about 1KM out from the finish I finally decided to turn around and confront the fact that I was being chased down. Only problem was, nobody was there! At some point Dwayne decided to dial it back but I never heard it. On a great note, I’m certain my friend ran his first mile in the 8’s which is a great thing! Hopefully I provided just a bit of motivation for my friend to push just a little bit harder.
Results: 3.11mi | Avg Pace: 8’41"” | Avg HR: 150 | Best Mile: 8’12”| Feeling Heavy
Thursday: 5 miles
Such a weird thing happened on this run. Leading into this run I was not in the right headspace for an evening run. Just a little earlier in the day before this run my good friend informed me that his lung cancer has spread and he is now terminal with approximately 3-4 months left of life. This sucks. It’s that simple. Cancer fucking sucks.
My day was extremely busy and at 5:50pm I wasn’t even sure I had it it me to get in a few miles. However, the Marathon is fast approaching and completing the miles is non-negotiable.
Results: 5.01 | Avg Pace: 9’39"” | Avg HR: 149 | Best Mile: 9’12”| Feeling Disconnected
Friday: Run Before The Sun Track Training
This morning was programed for 400’s. I must like challenges because why else would I do this to myself? If integrity is one of the highest traits of a leader, then I have to admit. I like the struggle.
Growth happens when in those areas and times of being uncomfortable. I think it’s in human nature to find the course of least resistance and stay comfortable. Running on the track increases stress on the mind and body. This is positive stress that results in better fitness and getting on the trajectory for wellness. Ideally we want to achieve and maintain wellness, an absence of disease and illness.
When things in life get difficult, it’s better to have some company around. My best friend works in the realm of POW’s; survival, evasion, resistance and escape. He has always told me, “When things get really shitty, and I mean on the verge of death shitty. Your odd’s of surviving increase when you’re with someone.”
Running on the track is like that for me. While we are nowhere close to the hardships of a POW, the same principle applies. If you are going to suffer, you’re better off having a friend there or two with you.
The Program: 400's!!
800m Warmup at PRE 5 + 90s Rest
400m at PRE 7 + 100m walk
400m at PRE 7 + 100m walk
400m at PRE 7 + 100m walk
400m at PRE 7 + 100m walk + 120s Rest
400m at PRE 5 + 400m at PRE 6 + 90s Rest
400m at PRE 6 + 400m at PRE 7 + 120s Rest
400m at PRE 7 (Fastest Lap of the morning)
Results: 3.20 | Best Lap: 1’38” | Avg HR: 130 | Best 0.5mi 7’37”| Feeling Tired
Saturday: ZERO DAY. Rest for Sunday.
Sunday: 18 miles! It’s only 9miles out and back, that’s easy. Right?
All week long I’ve been telling myself this was possible and my goal was in place. Run 18 miles at an average of a 10min/mi to 10:30min/mi. This was an intimidating run as it’s the longest distance I’ve done in just over 13 years. The last time I ran this distance I was a young Paratrooper, full of piss and freedom in my 20’s. I was also about 50lbs lighter and running daily.
My friend Jon said he would join me on the run and we would also be crossing paths with Carlos on the trail. I know in my mind I could easily run 13.1 miles and I kept thinking, what’s 6 more? Surely I could tough it out and get it done. The goal in my mind was a 10 to 10:30 mile on average. I’m rather pleased with myself as my overall avg pace was a 10’22”.
Miles 1-4 I felt great great with Dave joining us for the first 30 minutes on the route. With the temperature in the upper 50’s and low humidity we were moving a little faster than planned. We were under a 10min/mile the first 4 miles but not by too much. It felt too nice out and I found myself having to exercise discipline to keep my pace over 10’00”.
Dave parted ways with us around mile 3 and Jon and I kept going and I found my pace keep creeping up to a 9’45”/mile. Again I found myself having to use discipline to reduce my pace. We continued on our long march north with a short stop at a local park around mile 4.27 for a restroom break and some water and off we went.
I felt strong reaching mile 9 at which point I walked shortly to text my wife and let her know we made it to the turn around. At mile 10 I ate some of the Running gel I had and some electrolytes. This helped me push hard back to the park where we hit mile 14 where we took another restroom break.
Overall I felt great up until mile 15. This is when my hip flexors, quads and calf’s really started to feel the strain. I was in the hurt locker and it was fucking uncomfortable. I would glance over at Jon and he was running smoothly and I realized I was probably slowing him down quite a bit. My last 3 miles were difficult and I believe I walked at least 5 times in those 3 miles.
My lung capacity, cardiovascular performance, abs and back all felt strong. What was really bothering me was my lower body. It was clear I just don’t have the strength yet for a full Marathon. I’m just 40 days out from the City of Oaks and I’m not sure how this is going to play out. At the end of the run we met up with Carlos who logged 20 miles today at a sub 10’00” pace. As he told me, the last 2 miles are a mental game against yourself. You have to get yourself mentally strong to tough out those last 2! He’s right, running does have it’s mental side that must be addressed.
The lower half of my body feels fucking wrecked. I had a difficult time walking to the Jeep after the run but luckily it wasn’t painful, simply uncomfortable. I’ve been moving slowly all day which led me to taking some maximum strength Aleve and time under the tens device and the impact gun.
Tomorrow I’m looking to get in a 5K at an easy pace to loosen up the legs.
If I can do 18-miles today, I can surely add 8 more miles in the next 40 days. Right?
Results: 18.0miles | Avg Pace: 10’22” | Avg HR: 141 | Best Mile: 9’46” | Feeling Tired
I never knew you were in Raleigh! The NR Greenway runs right by my house