We're talking 'bout the China Grove

(Yes, I am putting off writing the sappy entry about how I am leaving Charlotte. I haven’t found the words yet.)

The China Grove Main Street Challenge is one of the best local races in the Charlotte-area, and easily a top three 5K. That’s why I penciled it in as my “comeback race” when I started a new training plan in April. Of course, I got trigger happy and ran the King Tiger 5K last weekend. But this Friday night race in Rowan County would be the real return.

I met a crew of the Charlotte Running Club’s finest at the Dowd YMCA right after the 6pm news on Friday night. A caravan consisting of Lauren, Caitlin, John, Boriana, Lat , Matt and Alice made our way up I-85. When we got there, we found a money parking spot on a side street near the starting line and made the short jog over to the registration area. There, we ran into a sea of familiar faces. Pete, Theoden, Allen, Richard…it was like being at a Grand Prix race. Back at the car, we took a series of humorous photos before heading out for a three mile warm-up.





In the vein of superstition, I peed behind the same abandoned building as I chose last year. We also saw a sign outside what appeared to be a dive bar advertising “50 cent Wangs”. One might think it was a mistake, but the opposite side of the sign said the same thing. I’m pretty sure it wasn’t a male strip club. But to play it safe, I didn’t go inside to check.

I had heard the horses were coming out for this one, and at the line I saw just how big the stable was. Seven or eight guys from Asheville’s stud team (Ryan Woods, Stuart Moran, etc.), a guy Brett that I thought I might be able to hang with for a bit and Bob Marchinko and Compton were both representing the CRC. As is customary at this race, there was a prayer from a local preacher/runner then the gun went off. The pack of gazelle’s shot out front and I knew I needed to resist the urge to try and hang on to them, even though I would probably only last a half-mile anyways. So, I tucked in with Brett and another guy and we took turns leading the chase pack. The pace felt brisk, but sustainable, however, that first mile is blazing fast. We hit the mile in 5:01 and I didn’t feel totally spent. I thought I was either going to have a great race or a colossal collapse.

China Grove is an out-and-back course. You turn around by circling an orange traffic barrel. I, for some reason, am scared of the barrel and always gingerly make the turn. As I did, I lost a step or two on the other two guys. Heading toward the two mile mark, they were gapping me. I hit the two mile in 10:17, proving that my early pace was apparently not one I could hold. Now, I found myself at a familiar place – alone on the race course. My Garmin indicated my pace was slipping, and my goal was to make sure it didn’t slip too far. Nearing the three mile mark, I saw Mike Beigay and Ben Hovis, both cheering and encouraging me to step it up a little bit. At one point, I had dipped down to 5:30 pace, but I brought it back to 5:25 before the mile clicked.

I crossed the line in 16:23, 11th place overall. I’m not disappointed with the time. Considering I am still building race strength, I’m happy to have cracked 16:30. I think my pacing plan needs some work and that will have to be my focus over the next couple of weeks before Boilermaker. I ran this race in 16:07 last year, but I was coming off the Boston Marathon mileage and I had stiff competition from Paul and Chris to push me a little harder. To show you how much this race has grown, in 2010, my low 16s time placed me 4th. This year, I didn’t even place in my age group! I don’t even remember the last time that happened. There were 9 guys under 16, most of them between the ages of 25-29 with impressive Division 1 college stats. So, you could say it was a pretty humbling experience.

The CRC had some strong showings. Caitlin Chrisman brought home the cash and the trophy on the women’s side with Alice in second and Boriana in 4th. John Compton was the third place finisher with an impressive time of 14:50! Leonard Hilliard got a new PR and was the second master’s finisher. I know Allen got an age group award and Lat won his age group. I am sure there are more.

Jordan Kinley would be proud. Following the precedent he set at last year’s race, I snagged an entire left over pizza for the car ride home. On a side note, let me just say that China Grove has the best post-race food. Pizzas, unlimited fresh fruit, cookies, donuts, bagels….it’s a buffet!

A memorable experience at what will likely be the last race I run here.

Hey Look! A Race!

I got home from a fairly successful interval workout at McAlpine last Friday morning and told Lauren that I was going to attempt to race the King Tiger 5K the following weekend. We had both originally planned on running the race to raise money for the hospital that helped take care of our friends' daughter. But my plan was to lay low and run at training pace. Following the workout, I had a surge of confidence and curiousity.

I didn't say much to anyone about it. I wasn't trying to be overly secretive, but that just downplayed it in my head. I know, I know. It's just a little local 5K. It's not the New York City Marathon. But, I hadn't serisously stepped to the starting line of a race since Thanksgiving Day.

My goal going into the race -- based on nothing but a couple of workouts -- was to finish in the top 5, break 17 minutes and have a good tune up for China Grove on Friday. I figured I'd hang with the leaders as long as I could and fall off the back when it didn't feel comfortable.

I got in about a three mile warmup and some strides before the race then crammed into the front of the line. When the command was given, I tucked in right behind Paul and a kid I didn't recognize with a UNC singlet on. Being off the scene for a while, I had no idea who he was. Going out I felt really stale and wondered if this was a bad idea. I hit the first mile in 5:10 and Paul started to pull away. UNC kid was clearly fading and I passed him with ease going around the first time shortly after the one mile marker.




Mile two was lonely. I could see Paul opening the gap and there wasn't really anyone close behind me either. I rolled through it in 5:14, and headed for the hills of mile three. At this point, I was pretty confident that barring some sort of disaster a la getting hit by a car, I had solidified my spot in second place. I wasn't racing for time, so I eased off going up the biggest hill on the course, and kept it comfortable on the third mile instead of trying to make up time on Paul. There was no way I was going to catch him anyways.



I hit the third mile marker in 5:25 and was ready for the finish when I accidentally took a wrong turn. I realized immediately that I messed up and was quickly able to correct my mistake. I think it maybe cost me five seconds. Nothing big. I crossed the line in 16:38; the happiest 16:38 I have ever raced. I high-fived Paul, and the girl who had her hand out to take my chip. Sure, it was the same place I finished last time I ran this race (in 2009) and it was 15 seconds slower, but it let me know I was close to being back in racing shape and if I keep up the workouts, I should be back to last year's times in a month or so.


Paul ran awesome, and has been running awesome, so he's going to be tough to catch this summer. Chad and Billy are consistently a force to be reckoned with and Stephen Spada on the podium with a wild kick and a 17:01! I had really missed the Charlotte road racing scene, and it feels really great to be back!

Radio Silence

I am not ignoring my blog. There is so much I want to say, but all of it relates to or includes something that is still technically a secret. A lot of you already know, but I can't say it publicly yet. Nothing I write without including this piece of information could possibly be genuine or sum up what I am feeling. I hope to have something to say soon...and it will be an outpouring.

Stalling...

I don’t want this blog to become the long form version of my training log. The theme is supposed to be how running interacts with my everyday life; relationships, career, etc. But, right now, running is the only aspect of my life I think I can discuss in an open forum. So, at least one more entry will be a recap of workouts and an assessment of how things are going. My apologies for the lack of depth and substance.

I am nearly three weeks into my training plan from Mark Hadley and Maximum Performance running, and feeling stronger with each run. Hold that. Let’s go with ‘feeling stronger with each workout.’ I’ve felt like pure death on a couple of recovery runs, which means I am working hard. With each week, the workouts become tougher, yet I continue to complete them and gain confidence that it won’t be long until I race again.

May 7 (16 mile long easy run at Latta Plantation) – This was the first time in a long time Aaron, Caitlin and I ran together. Just the three of us. There’s something special about getting in a run with my two fellow Charlotte Running Club founders. You might think all we talk about is the club when we’re running together. But, you’d be wrong. We don’t talk about the club at all. It’s very refreshing.

May 10 (20X200 with 200 rest at JCSU Track) – I’d have to go back many training logs to find the last time I did 200 meter repeats. But, I am going to see more fast, short intervals this time around since no marathons are in the near future. On paper, 20 by 200 sounds pretty simple. They’re just really long strides right? Wrong. 200 meters is a long way when you are sprinting and I am not sprinter. I want to exceed my expectations in every workout, and in this one, I simply met my expectations. My fastest was 32 seconds. My slowest was 35. I did have lots of horses to try and keep up with. Aaron, Paul, Eric and Alex, who has quite the kick.

May 13 (4.5 mile progressive tempo from 6:10 to 5:50 from my house to the Booty Loop) – One more mediocre workout. I promise the good stuff is coming. Actually, of all the workouts I am going to write about, this one is the worst. I woke up feeling sluggish, not looking forward to doing this one on my own. I was moving slowly during the two-mile warm-up, and dropping down to 6:10 was a shock to the system. I should also point out it was pea soup humid and I was sweating before I got off my front porch. I hit the first mile in 6:06, but quite taxed. By mile two, I was actually on the Booty Loop and clicked off a 5:57. I didn’t think I had much more to give, but somehow hit 5:55. It did not get any better. My last mile, which even though was all uphill, was a disappointing 6:07 and my last half-mile was 5:58 pace. I trudged home, drenched in sweat and blood. Yes, blood. My socks would not stay up during this workout and the friction from the humidity tore up my heels something fierce.

May 15 (14.6 mile steady state run at McMullen Greenway) – What happens when you put Aaron, Paul, Stephen, Matt and I in the same work out? We crush it. We couldn’t have asked for more perfect weather on a Sunday morning. We started out on the Great Harvest course, navigating the hilly 5k at roughly 6:45 pace. The goal was to average somewhere between 6:30 and 6:45 and I could tell early on, we’d be much closer to 6:30 than 6:45. As we headed back into McMullen, the pace slowly descended. By midway, we were in the 6:20s, and moving down. At one point, I mentioned I was going to shut it down at the prescribed 14 miles, but when that point came and went, I was still going. It was Stephen who kept us all going, throwing in surges and pushing the pace. When we finished, it was a real sense of accomplishment and I was happy to hang with such a tough crowd for such a long run. We had averaged 6:25 pace.

May 17 (5X1 with 400 rest mile at Providence Day School Track) – I was concerned that this workout would suffer because of its close proximity to the steady state, but it did not. It was raining pretty good when I met up with Paul, Mike, Billy, Stephen and Nathan at Old Bell. We immediately ruled out doing this at McAlpine, and considered sacking it all together. Fortunately, we chose to stick with it and just moved the workout to the oval. Paul was nice enough to slow down and guide me through the first three right on target. My goal for the whole workout was somewhere between 5:20 and 5:30. We went 5:29, 5:27, 5:23. On the fourth, I was pretty much on my own, but was still able to knock out a 5:20. On the final interval, I was able to manage 5:18. Sure, these aren't blazing fast times, but they are respectable and comparable to some mile repeats I did early last fall.

Riveting stuff, right? Don't get used to it. I have a feeling the next couple of entries will have some real meat.

Week 1: Back to the grind

As promised, my summer/fall training program started on May 1st and at this point is off to a good start. Although, I am hesitant to say such things because previous expressions of confidence have resulted in broken bones and twisted back muscles. Below are a few highlights:

May 1 (long run at Davidson trails) -- A big group of runners met to run at one of my favorite local running spots. I had 18 on the calendar, but only to prove to myself I could do it. Common sense prevailed and I ended up doing 16. After all, no marathons are in my near future. Plus, finishing the run sooner meant getting to Summit Coffee sooner, and that is the best reward for a successful long run.

May 3 (1,000s at JCSU) -- This was the first time I had stepped out on to a track for a planned workout since October 19, 2010. The absence did not go unnoticed by the gods of the oval. My plan called for 5X1,000 at 3:15 to 3:20 pace. Paul, who was preparing for a race, was kind enough to slow down and guide me through the first four. My legs felt ok, but my stomach reacted poorly to the hot, humid weather, the evening hours (I have become primarily, a morning runner) and of course, the intensity. I did hit all the marks, although my fastest interval was my second one and my slowest was the last one. I'll have to work to turn that around.

May 6 (8 mile tempo at the Landsdowne Loop) -- I walked away from this workout confident that I might not have lost as much as I feared. The plan called for an eight mile progression starting at 7:00 and working my way down to sub 6:00. I met a big group well before sunrise at Old Bell. Billy, Mike and Stephen had planned to do a 40 minute tempo at sub-6:00, while Paul, Alex and I would lag behind. Secretly, Paul and I had schemed to try and catch them. We started at 6:20 while the others took off. In no time, we were below 6:00 and descending. Landsdowne is a tough 2.35 mile loop, which I have noted in other blogs. Still, we were clicking off 5:45s through the hillier sections. Around 6.5, we spotted Billy drifting toward us. At this point, Paul dropped me on his way to 5:30s. I picked it up to 5:40 and set my sights on the unknowing target. Honestly, I didn't expect to catch him. Billy is fast and in good shape. But my will pushed me through. Around mile 7, I pulled up along side of him. We matched stride for stride for 100 yards or so, and then I took off. Billy ended up extending his tempo and doing the 8 miles as well.

For the first week back (Monday-Sunday), I logged 72.1 miles. Included in that total is the CRC Birthday Tequila 400, which I continue to not be good at.

The early assessment is that the endurance remained in tact better than the all-out speed. It will continue to be a week-by-week process, but for now, the summer looks like it will be a lot of fun!

I thought I was going to do a tri, but I am not

When I was hurt, I swam a lot. A lot. I mean, not Michael Phelps a lot, but coming from nothing it was a whole bunch. I got acceptably good at too. Again, not Michael Phelps good, but if you saw me when I started, you'd agree. I owe a bit of gratitude to the pool. It kept my aerobic capacity in decent shape and that made a world of difference when I started running again. But, for me it was a means to an end. I swam to keep myself in shape when I couldn't run. I can run now, so I don't need to swim. Not only that, I don't want to swim.

Ok, I miss it a little bit. I went from having a hate-hate relationship with it to a love-hate relationship with it. I admit, it can be really refreshing to get out of the pool after a 2,000 meter swim. Every muscle in your body feels like it got a workout. But, I don't miss it enough to justify adding it into a pretty crammed running routine. I know that my running and the maintenance I try to do to keep myself injury-free takes up a lot of my free time. and on top of a 40+ hour a week job, it leaves precious time for me to spend with the people I love and care about. And, I know that because of the 5:30am runs and the stressful workdays, I can be a little testy when the day finally ends.

I am passionate about running. If I can't do it, I am miserable. I will make sacrifices to run. It is my release. Swimming doesn't evoke the same kind of emotions or dedication. That is why it has never been a consistent part of my routine.

I guess it was a bit idealistic of me to sign up for Tri-Latta. It was February. I was hurt. I was swimming a lot and I thought that when I started running again, I'd keep up the swimming. And for a while, I did. When you run 30 or 40 miles a week, that's not too hard. When it increases to 60 or 70, for me, something's got to give. So, with less than a month until Tri-Latta, I have decided that is $70 that will be wasted.

I am racing that weekend. I have marked June 10th's China Grove Main Street Challenge as my first 5K. Paul told me on a tempo run this morning that four or five guys from Asheville are coming down. That means I'd better keep running.

25 Days in Review

I am not a big "week in review" guy. I don't have a problem with it, it just isn't my style. But, knock on wood, April has treated pretty me pretty well...in comparison with January, February and March who are all jerks. So, I thought I'd break it down for those who are without Athleticore, and for some odd reason, care.

I set April 1st as the beginning of a base-building period (just running -- no workouts), with May 1st being the target for starting a new training plan. Prior to April 1, I had spent roughly three weeks of March working my way up to being able to run every day, starting with three walk-runs a week on the treadmill, easing into outdoor running on pavement, and eventually running 6-7 days a week. As I write today, I am feeling fit and fresh. I've put together a tentative race schedule, and I'm excited to finally get 2011 underway.

April 1-3 -- 26.9 miles. 1hour, 10 minutes of corrective exercises/strength training.
Key Run: April 2nd on the McMullen greenway. I met up with Aaron, Caleb and Yusef. I hadn't run at McMullen since before the marathon in November.

April 4-10 -- 57.3 miles. 1hour of spinning. 1 hour, 16 minutes of corrective exercises/strength training.
Key Run: April 8th I did 8 solo miles around the Dilworth/Myers Park area. It was just an awesome Charlotte spring morning. Crisp, but not cold. The sun was just coming up. I came back feeling sappy about my sport of choice.
Interesting note: I have not biked since this week.

April 11-17: 69.3 miles. 57 minutes of strength/corrective exercises.
Key Run: April 17th I met Jesse in Arlington for my long run. It was good catching up with him because we hadn't run together in years. After he split off, I got to see some nice scenery (Roosevelt Island). I got lost and ended up running an extra three miles, but it was really nice out and I felt great. By far longest run since the marathon and 100% pain free.

April 18-April 24: 64.8 miles. 1hour, 30 minutes of strength/corrective exercises (including one appointment with Mark Kane.)
Key Runs: This was just a solid week. I ran with three different groups Wednesday, Thursday and Friday and got a chance to run with 11 different people (Jordan, Thomas, Michelle, David, Paul, Justin, Kevin, Jason A, Jason M, Aaron, Kahn). We did the Museum Mile course on each run. Saturday the 24th, I was in Lexington, Virginia visiting Lauren's dad for Easter. I hated the idea of getting up before the sun to do my long run, but ended up glad that I did. I logged 16 miles on the scenic and forgiving (soft-surface) Chessie Trail and felt as good as I have felt since early fall. I was effortlessly clicking off 6:45s. At the end of the run, I randomly ran into Jenna W who was out for a run before coaching at the Big South conference meet going on at VMI.

One more week of this "easy" stuff, then it's time to focus on some competitions. I've registered for the Boilermaker, and this year I am actually going to run it. I am looking forward to a little bit of speed work with Cailtin, Meagan and, Alice tomorrow morning. But, the challenge going forward is just as much about being smart and sustainable as it is about being fast and competitive.