CRC Unofficial Group Run

Time: 74:45
Distance: 16.01k
Pace: 4:40
Map

Meagan and I met up with Megan Hovis, Dan & Val Matena, Bill Shires, Mike Kahn and a couple others at the Old Bell entrance to McAlpine. We ran as a group at a light clip that allowed everyone to chat. Ben wasn't present as his team would be competing later that morning at the state meet. It was good to catch up with Dan who is taking over the Carolinas with TGA. I'll be assisting him in some ways so the transition into the role goes as smoothly as possible.

US Whitewater Center

Time: ~15k
Distance: ~72:00
Pace: 4:59
Map

Meagan dragged me out to the Whitewater Center to go running with Megan Hovis, Jason Martin and Chris Lamperski. I forgot to start my watch for the first few minutes of the trail as we snaked back into the woods single file. I was a little nervous about running on the trails with my foot but it turned out for the best. Somehow the girls got dropped about 25 minutes into the run and the boys were free to talk about football, beer, guns, and why Mila Kunis would make the perfect wife.

I was happy to have survived the run as the last time out to the Whitewater Center this happened:

April 23rd: Raced a 12k trail race out at the National White Water Center. It had rained the night before so the single track trails were a little muddy. I wore LunarRacers which was quite possibly the worst choice for this type of race (I still think trail shoes suck, except Inov8). I actually threw out the shoes after the race (might have been the pair I won Oklahoma City Marathon with). I fell 3 times during the race after opening up a minor gap on Ben Hovis. We had a bit of a sprint finish to the end, but I prevailed earning a trip for two to any Sandals Resort in the Caribbean. My punishment was that I couldn't walk after the race. My leg shut down and I hobbled up to accept my award with a walking stick Ben found me in the woods.

I was tempted to run a little extra but called it a day upon returning to the parking lot. I was smart and brought a change of clothes with a towel. I got a quick shower before hanging out with Karin by the zip lines while waiting for the girls and Chris to finish up their runs.

McAlpine Long Run with Pick Ups

Time: 105:12

Distance: 26.10k

Pace: 4:02

Map

Today is the classic Sunday long run with a twist. Jeff has always liked mid-long run surges and today was a brief reminder of just that. I had 10 x 90 seconds mid run with a 4 min. recovery. I didn't mind, but it makes running and chatting with friends a little difficult.

I met up with Ben Hovis and Justin Gutierrez at Old Bell to start this run just after a large group had set out. We clicked along pretty well for the first 8k before I had to hit the bushes. It took me about 2k to catch up and then I was gearing up to start my first of 90 seconds hard. The pace was supposed to be at 3:07/k which is 5:00 mile pace. Quick but not blistering. Given the long run distance, I would be tiring at 6-7 pick ups.

My pace ranged from 3:03 to 3:15 for each. Aaron Linz ran with me on a couple of them which I appreciated. I was thrilled at how easy they felt and my foot wasn't hurting. I almost started looking forward to running hard as it got me out of the long run slog. I felt strong being up on my toes powering down the trail. I know my training is going in the right direction, but I definitely have to keep an eye on this foot.

McAlpine Meet Up

Time: 74:34
Distance: 10.49 miles
Pace: 7:06
Map

I headed out to the Old Bell entrance at McAlpine this morning for some miles. I wasn't planning on meeting anyone, but about 20 seconds after I started my watch Ben and Meagan Hovis, Stephen Spada, Val Matena and Mike Beigay came rolling up. It was perfect timing as now I had a group to run with. I wasn't looking to go fast and I didn't have enough time to run very long so it was a great chance of events.

We put in miles through the park and eventually picked up John Compton. I had a good time and enjoyed the gentle pace. It's only been a week since the marathon and I didn't take any true down time. The race didn't beat me up too bad, but I know for the next cycle to go well I'll need some easy days.

Ben's Workout Partner/Bitch

Time: 73:30
Distance: 11.93 miles

W/u: 15:02 for 2.01 miles
W/o: 8 mile tempo
C/d: 14:38 for 2.00 miles

I continued my role as pacesetter this morning with Ben Hovis from the McMullen Greenway parking lot. I'm turning into the next Martin Keino (scroll down). *Warning: Nerdy Track Lesson*

Check out this article I found on the legendary pace setter on the European track circuit. Martin is the son of the legendary Kip Keino who won Olympic medals in Mexico City and Munich. When I first started following the sport, Martin Keino was nine times out of 10 at the front of the race rattling off perfectly executed even splits for the likes of Hicham El Guerrouj (mile world record holder), Daniel Komen (former 5k world record holder), Haile Gebrsallasie (former 5k/10k world record holder, current marathon wr). Martin could handle all types of races from the 1500 to the 5k. He would take the real "hitters" to as far as 1000m to 1200m in a 1500m race in unthinkable times. If anyone could earn the claim of being a human metronome, it would be this guy.

One last thought, I had never heard of pace setting referred to as "king makers," and I really like it.

Originally, Dan Matena was scheduled to join the workout, but he went to the wrong parking lot and was left out to dry. Ben Hovis and I warmed up on the first mile of the greenway. We were able to discuss what he wanted to do this morning. He had just driven back from a big time high school 3200 (girls/boys video) at the Raleigh Relays. His goal was to run hard for 8 miles hopefully hitting 5:30-5:40 miles. We would start a little off the pace and work into the pace. I was game to helping out his cause.

Splits:
5:48, 5:39, 5:33, 5:19 (a little off as I hit the lap button on the watch to get back on the markers),
5:31, 5:24, 5:33, 5:14 for .95 miles or 5:32 pace.
Total of 43:50 for 7.92 miles

There will be a little bit of disparity between my splits and Hovis' because I was going according to Mr. Garmin and he was hitting it at the mile markers.

I didn't feel good until about 2.5 miles where I finally was able to relax. I'm not sure what it was but I didn't feel comfortable early on. I'm pleased with the effort as I ran in the Forward Rides and don't think it limited me too much. I was glad to help out this morning and enjoyed being at a good training site that I don't use often.