Uptempo on McMullen

Time: 80:02

Distance: 20.11

I had a pretty good time at Rebecca Thomason's 40th birthday party which meant I wasn't going to make the 6:30 AM start time at McMullen. I did arrive before everyone finished and I had time to set up a cooler of Nuun that said "Free Nuun for all, but only if you had a great run."

My workout today was a 16k uptempo run with a 2k warm up and cool down. On paper this workout isn't much more than clicking off 3:45 kilometers (6:00 miles), but it rained again last night and the trail was slippery.

W/u: 10:25 for 2.00k

W/o: 16k uptempo

C/d: 9:43 for 2.02k

I was a little concerned about doing this workout on my sore foot, but the week of training has been going well. It is hard for me to back off at the end of the week knowing that I'm logging great miles and the discomfort doesn't seem to be getting worse. It took me a couple of kilometers to get going, but once I was warm up I found it pretty easy to click off the right pace.

Splits:

3:53, 3:50, 3:43, 3:58, 3:25,

3:44, 3:40, 3:47, 3:47, 3:40,

3:41, 3:40, 3:43, 3:39, 3:43,

3:36, :21 for 59:54 total and 16.09k w/ 3:43 average.

The wooden sections were definitely the worse. Multiple times I slipped on the toe off which wasn't the greatest feeling on a sore peroneal tendon. I tried to slow to ensure good foot plant but not compromise the overall effort. Overall the workout went pretty well as I have done this type of work a couple of weeks now. It has helped me find that balance of hard running without really pressing. The splits just come smoothly without ever really having to fight for an increase in pace.

McMullen Tempo

Time: 79:52

Distance: 19.38k

W/u: 16:19 for 3.31k

W/o: 8 mile tempo between 5:50 and 6:00/mile

C/d: 16:11 for 3.19k

This workout has been blogged about by Meagan and Steve and mentioned on Facebook by Paul and Beigay. I'm just now getting to it because I'm a slacker.

I'm not sure why I felt inclined to jump in this workout because I really just want to be running for the month of July. I guess the thought of putting in solo kilometers along McMullen was too McMahon-esque. I didn't think the pace or the distance was too unreasonable for my current fitness, so in a Boondocks Saint's mixed idiom, I threw caution to the early bird catching the worms.

Meagan and I met Paul, Steve and Mike at McMullen for a light warm up just before a local Team In Training chapter started their run. We all regrouped and kicked off the 8 mile workout that would be out and back right around 7:00 am. I was content to sit toward the back of the group and let Paul and Steve do most of the work. I wanted to keep Meagan in the workout for as long as possible before checking my fitness later on. We stayed together as a group through about the 10k mark when Meagan called it a day (she did run a hard mile to finish up). I rallied from several meters back to catch Paul and Mike who were both having pretty solid runs.

During the 10th kilometer my chest/heart was definitely being tested as I felt some slight discomfort. It eventually subsided and I was able to run the final 2k somewhat more relaxed. In fact, if the pace kicked up a notch the final few minutes, I would have been able to answer the challenge.

Splits: (just for reference 3:45/k is 6:00/mile pace)

3:45, 3:46, 3:43, 3:44, 3:37, 3:44, 3:41,

3:37, 3:37, 3:41, 3:35, 3:34, 3:38 for 47:22 total and 12.88k. 3:40 avg.

The splits aren't anything to brag about, but nice indication of where I'm at. In a few months I hope to run close to that pace on a medium long run done midweek.

Meagan's McMullen Workout

Time: 89:16
Distance: ~12 miles

W/u: 31:25 for 4 miles
W/o: mile, 1200m, 800m, 400m, 400m, 800m, 1200m, mile w/ 2 mins rest
C/d: 16:21 for 2 miles

Meagan and I went to McMullen for this workout that I came up with just prior to leaving. I gave her a couple of options and she went with the ladder workout. I hoped to tire out the legs on the way down and force her to focus on each individual effort on the way back up. The splits weren't anything crazy but the total workout would bring 5 miles of hard running.

Splits:
5:42.6 (2:00), 4:08.8 (2:00), 2:44.4 (2:00), 75.7 (1:59),
75.00 (2:00), 2:40.5 (1:59), 4:07.7 (2:00), 5:38.2 for 41:33 and 5 miles of work and ~1 mile recovery

I led all of the intervals except the two 400s that Meagan ran too fast. She has a much more thorough recap of the workout so I will refer you to Green Lightning Running.

Meagan's McMullen Workout

Time: 99:33
Distance: 14.57 miles

W/u: 16:28 for 2 miles
W/o: Length of McMullen uptempo, return with 3 x mile with mile rest
C/d: 8:18 for 1 mile

I was sitting at the RFYL Grand Prix Series banquet last night and Tim Rhodes called out Brian McMahon's name for an age group award. It was only then that I realized my tower twin wasn't in attendance and that I wasted a perfectly good applause on the chump. I shot him a text and invited him to meet up at McMullen for a workout in the morning. I've only run at McMullen six or so times, and half of those, I seem to spot B-Mac. It would only be fitting to have him along.

The plan laid out for Meagan was to run hard the length of the greenway followed by some alternating easy/hard miles on the return. It would be a long workout, but I wanted the legs to take a beating versus having the pace taking a toll on the breathing. I hoped she'd be able to handle splits of 6:30 miles considering her recent hour long tempo at McAlpine.

B-Mac, Meagan and I got in an easy 2 mile warm up out and back along the dirt section off Hwy-51. It was nice having another person along though Ms. Nedlo was a bit skeptical at first. That soon all changed when we started and she realized this was going to be a good workout.

Splits according to Mr. Garmin:
6:16, 6:09, 6:07, 6:05, 6:08, 4:49 for .78 miles (6:13 pace). Tempo total of 35:38.
(6:36 for .82 miles), 5:59 for 1 mile, (7:17 for .98 miles), 5:50 for 1 mile, (7:27 for .99 miles) 5:58 for 1 mile
74:47 and 11.57 miles total at 6:27 average.

Splits according to Nike watch and McMullen mile markers:
35:38 on the tempo
(6:35 rest), 5:48, (7:28), 5:48, (7:26), 5:58)

Meagan looked and sounded good throughout the workout. I felt solid playing pacesetter during the uptempo portion. Just look at those splits! Who could have asked for anything more even than that? I'll stop boasting and say the greenway is longer than I remember. I thought it was closer to 5 miles, but turns out it's nearly 6.

Also, should I mention that Meagan ran the legs off of B-Mac after the first hard mile on the return? I hope he continues to join us for workouts this fall and winter. It was a great morning to be out on the greenway as the temperature was nearly ideal. I wish it could resemble this all year long.

McMullen to RFYL

Time: 76:56
Distance: ~11 miles

I had a quick meeting this morning for work to show the sandal line I rep. After the meeting I planned to park at McMullen and run the length of the greenway to make a quick stop at RFYL - Piper Glen. It was chilly out and I was lucky to have a long sleeve shirt in the back of the car otherwise I might have not enjoyed the run. When I got to RFYL - PG I got to chat with Sammy Davis Jr., not the one you're thinking of, but the one who also goes by Perry Davis. We had a nice chat about heading out to The Running Event in a couple of weeks. Eventually I had to get moving back to the other end of the greenway and finish up my run. I clicked off the final three miles in 18:05.

McMullen Effort Flop

Time: 66:52
Distance: 10.03 miles

W/u: 23:57 for 3.01 miles
W/o: 2 x 3 miles. First 3 miles in 5:15, (3 mins), second 3 miles in 5:00
C/d: 22:14 for 3.02 miles

I was feeling rather sluggish all day and couldn't find the motivation to put in my workout. It wasn't until 6:30 pm when I left the house to drive out to McMullen. I ran a mile out and back, slipped into my flats and then ran another mile back out. I still wasn't feeling great but hoped that the opening 3 miles would get me going.

Splits:
5:18, 5:09, 5:13 for 15:40 total
(3:02 rest)
5:01 and then called the workout...

I was running well during the opening three miles. The first mile was a bit all over the place. I couldn't find the right effort or turnover to feel comfortable. I soon started to feel more relaxed around the 8 minute mark and finished out the opening 3 miles 5 seconds fast. It was on the rest that I realized I was in trouble. My stomach started talking to me and I couldn't find relief at the parking lot bathrooms. I also noticed that my skin temperature was really warm. It felt like I was burning up which didn't bode well for the next 3 miles. I gave it my best effort, but only ended up making it a mile before I had to pull off in the woods. I didn't feel the need to slog out 2 more miles so I just ran back to the parking lot.

It was nearly dark when I returned to the lot and I was being swarmed by mosquitoes. I was glad to get home and call it a night.

Caitlin's Marathon Simulation

Time: 118:46
Distance: 18.33 miles

W/u: 2:34 for .25 miles
W/o: 15 miles at 6:15 to 6:30 pace
C/d: 22:54 for 3.08 miles

I showed up to McMullen Creek Greenway a little before 7:00 am in order to meet up with Caitlin for her marathon simulation run. She was already out on the trail with Stephen Spada getting in a little warm up. I chatted with Mark Hadley and his son, Bryce, for a couple of moments before I headed out on the trail. I only had about 200 meters to run down the path before I ran into Red and Spada.

The goal was to run easy for the first couple of miles and then start clicking off marathon race type splits. Since Caitlin is shooting for a debut marathon somewhere in the 2:43-2:48 range it called for 6:15 to 6:30 splits to start. We had the luxury of a shaded course and the stellar water crew in the two Mr. Hadleys.

Splits:
6:34, 6:17, 6:10, 6:15, 6:31, 6:40 (probably wrong),
5:50, 6:07, 5:53, 6:10, 6:19, 6:08, 6:10, (~1:21:40 at 13.1 miles),
6:08, 6:03 for 93:18 total and 15 miles. Average of 6:13 pace.

Caitlin has a better recap of this workout than I because it is an integral part of her training block. I was just tagging along for moral support and to give some guidance like when she didn't want to eat the second Honey Stinger Gel, and when her breathing became a little strained with 3 miles to go.

Personally, I didn't feel great until about 10k into the workout. It actually matched up around the time I brought Spada back to the group on our first loop around Cavalry Church. I was tight and labored in my breathing before finally being able to feel controlled with the pace.

I was impressed with the splits we were clicking off during the simulation. Caitlin was very controlled throughout and she was looking powerful on the hills. Billy jumped in the workout about at the 4 mile mark and continued with us the rest of the way. I was happy to be done since my legs are a little sore after Greek Fest yesterday morning. I wasn't down with the 3 mile jog at the end, but knew it would probably help with my recovery.

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.

McMullen Failure

Time: ~70 mins
Distance: 10.07 miles

W/u: 20:32 for 3.00 miles
W/o: 4 x mile, 2 x 400
C/d: 15:19 for 1.88 miles

Simmons took us out to a new location this afternoon that is a bit south of the city. We hit up the McMullen Greenway for some miles on a partially dirt/paved/bridged route. Most of the guys on the team were doing a pre-race workout consisting of 2 x mile, 2 x 400 but Oscar was doing 6 x mile that I was hoping to join. We got in our warm up and a few strides before commencing the effort on the first mile of the greenway.

Mile Splits:
4:39 (2:57), 4:48 (2:51), 4:59 (3:14), 5:05 (7:28)

400 Splits:
65.00 (5:35), 64.03

After the second mile interval I knew things were going downhill. My sickness is still troubling me and I guess it was a bit of a mistake to attempt this workout. However, I had already started the effort and was determined to get something in worthwhile. Oscar was running absolutely great which wasn't good for me. I was left in his wake on the second interval after about 600 meters. On the third interval Mike joined us and proceeded to take the pace out in 65 through 400m. I immediately backed off and thought about stopping at 800, 1000 and 1200 meters. I relaxed the last half of the mile and managed to split just under 5 mins. On my final interval I decided to run with one of the groups doing the pre-race. I felt much more comfortable going through 800 in 2:34 and finishing with a 2:31. The 400s at the end were just to get the legs turning over.

Oscar managed to average 4:40s or just a dip under and I think he finished with a 4:34.

The other news on the trail was that Fasil Bizuneh, who is coached by Simmons, was out doing his second big workout of the day. In the morning he ran a 2 mile warm up, 5 miles at 4:28 pace, 8 miles in 39:40ish and cooled down a mile. That's 16 miles total for the morning with some big chunks running really fast. Well, in the afternoon he came back out to McMullen to do the workout over. Yes, he was going to duplicate the effort from the morning to the best of his ability. I'm not sure what he ran the 5 miles hard in, but just as we were about to leave Simmons asked if anybody wanted to run 8 miles at 4:55 pace. There were no takers.