Two weeks in and training is coming around better than expected. Here are the stats for the week:
H2C Week 2
Two weeks in and training is coming around better than expected. Here are the stats for the week:
H2C training week 1
Week one is in the books and it went as expected. It's never fun getting in shape. The runs feel terrible, energy levels are low, soreness is real and there's a constant mental battle to keep trusting the process. That's why this sport is amazing! It gets rid of the weak and rewards those that can push through mental and physical barriers.
Here's my stats for week 1:
5 runs, 16.1 miles, averaged 10:33 pace.
Best run was a 3.5 mile run at 9:20 pace which was at the beach. That run was cool because it's a perfect example to not trust your legs that first mile. I felt terrible and flat and then as the run progressed my legs came around and I finished strong.
I wanted 20 miles for the week but ended up going on an impromptu camping trip with the fam. I'll take that over running any day!
This week I can already see a lot of improvement. Just went on a 6 mile run and averaged 9 min pace and last mile was 7:45. Fitness breakthroughs will happen quick from here on out. Up next is my first "race" in over a year! The Crown City 12k this Saturday in Coronado. This is just going to be a fun long run for me and my goal will be to just go 8:xx for 12k, get the miles in and watch Amy race for the first time in a LONG time for the 5k. Post race beers and a fun 4th of July weekend are in my near future!
Happy 4th everyone, enjoy!
Stepping down from coaching and stepping into racing
What a fun five years it's been at Linfield. We set a bunch of school records, sent kids to state, sent kids to college and I learned a ton coaching high schoolers.
It all came at a cost though. I tend to go all out in my pursuits and this was no different. Basically practice Mon-Sat for 2-3 hours year round. This may not seem like a lot to some but when you have a wife + four little ones vying for your attention and juggling two other businesses and investing - it's A LOT!
My own personal racing and training pursuits were also put on the backburner. Over the past five years I've just had random bouts of training (swim/bike/run) and I actually did race a 5k in January 2020 and won the Masters division in 19:40 haha. Definitely my slowest victory but a win nonetheless!
After stepping down from Linfield, I've had a change to revaluate my own fitness pursuits. With races popping up all over the place and being in a place financially where my family can do destination races, I am really excited to get back to it! Not to mention, Amy has been training over the past few months and is ready to jump back into racing too- and who knows maybe the other kids will want to race as well.
It all starts with the Hood to Coast relay. It's been a bucket list of mine for a long time and after my buddy Eric got into it a few years ago, I told him as soon as someone drops out - get me in. And this is the year! Late August I will be flying up to Portland and joining the reining Masters champions for H2C and I couldn't be more excited to get back to training and racing.
COVID lockdowns have definitely done a number on my fitness though lol. I sat little too much, ate a little too much, drank a little too much and gained a little too much! Right now I weigh 160 pounds which is not obese for my height by any means but I would like to lose 15 pounds before H2C. That's just a good racing weight for me - it has nothing to do with body image - I just know I race well around that weight and it's a good indicator (if I'm eating well) that I'm fit and ready to race fast again.
So I'm going to be documenting this little 9 week journey weekly, posting my training and random thoughts as more of a diary to look back on (which is why I created this blog in the first place) as we move closer to the race.
For reference of my laziness - here are my training stats this year so far:
January: 42 (total miles for the month haha)
February: 28
March: 22
April: 19
May: 23
June: 26 (so far)
Most of this is walking & jogging with the dog or training with clients and then an occasional solo run. I'm averaging like 10 minute miles. Occasionally I'll test myself (like last week) and drop 7:20 miles just to see how it feels (not good haha). The bottom line is, I'm not super out of shape - just need to lose some fat, eat better and get really consistent training schedule.
I like building training blueprints and this is what it will look like:
Week 1 (this week): 5-6 runs @ 30 min run/jog/walks. Just putting in 30 mins consistently and jogging or walking as to not overdue it and stay injury free. Mileage around 20-25 miles/week
Week 2: 5-6 runs @ 30 min run/jogs. If feeling good, throwing in a 45 min "long run." Mileage 25-30
Weeks 3-7: 6-12 runs (lots of short double days) @ 30-45 min runs and incorporating 150m uphill/downhill strides twice/week. 45-75 min long run. Mileage 30-40.
Weeks 8-9: Start to incorporate track work/intervals, long runs up to 12-15 miles total and mileage up around 40-50 miles/week.
90% of this work will just be all low impact aerobic work. So many people think you need to run fast all the time to be fast (not true). I'll be incorporating a ton of prehab work in there along with strength training so I can stay healthy. I wouldn't recommend this plan for everyone. I have 30 years of running experience (wow, I'm old haha) so I know my body well and know when to back off or pour on.
I'll race three legs at H2C and probably will be around the 12-16 range in total miles. If all goes to plan and I stay healthy and execute this plan I expect to go from averaging 10 miles right now for 3 miles total to being able to do 12-16ish (split up in 3) around 6 min pace.
Think I can do it?? Follow along and see. Thanks for reading!
2019 Reflection
I'm kind of obsessed with self-help books, podcasts and using social media for growth opportunities. One of the topics came up about how a big part of growing is to make sure you set some time aside to write. I pretty much stopped writing years ago once I stopped competing which I regret (the writing part). It was always such a great outlet to journal, get creative and it truly motivated me to become better.
I'll give it another shot, especially after reading analytics on this blog -people still actually read!
A lot has happened since I stopped competing in 2014. We had two more kids (Bo-4, Juliet-3), I became self-employed and own a few businesses now which was at first frightening but now enlightening and comes with a lot of freedom. I expanded my coaching business for adults and even started coaching Cross Country/Track at a small local private school.
Training? Racing?
I raced a 5k in 2017 and ran 17:59.
Then I did make a small attempt to break 2:40 in the marathon --read about it HERE.
Then there was a short stint of getting the band back together to break the 4x800 masters world record --read about it HERE.
Both fell through miserably haha. They seemed like great ideas at the time but...I ran out of time for what was needed to accomplish them. They are on hold for now... I've always loved to dream big and it never hurts to give it your best shot. Before I had these successful business ventures, I failed at 7 start up companies, wasted a lot of money, time and energy. But guess what? It's exactly what I needed to be successful now. Don't be afraid to fail.
I signed up for the Carlsbad Marathon, Half Marathon and 5k in January. I'm doing the 5k - DREAM BIG! I've been struggling to find motivation to train this year so I decided to force the issue and actually pay money for a race. It seems to be working - I've had two pretty consistent weeks of training and as long as I stay healthy, I'll shoot to break 18 mins again on these 40 year old legs of mine.
One thing I noticed from coaching high school cross country and track is that you give so much of your coaching energy to these kids day in and day out that you neglect to take care of yourself - something I'm going to work on.
As I reflect on 2019, it was such a great year:
Turned 40 with some of my best friends at a 2-day golf tourney |
Was a Marshall at the State Farm Open and marked/briefly spoke to Tiger Woods! |
Indoor sky-diving with the kiddos |
Stagecoach! |
Snuggles with Juliet |
Running in Belgium |
Beers in Belgium, Nederlands, France |
San Francisco with my love |
Helped Darren get to Kona! |
CIF -SS Champion Runner Ups |
Holidays with my favorites |
~As always, thanks for reading-
World Record Attempt: Masters 4x800 Relay
The year we won...and set the 4x800 indoor national record which still stands today |
One thing I'll never regret in life is my ability to take every opportunity that is presented to me that will make me into a better/stronger version of myself. It's how I make decisions both big and small. Will I come out on the other end better or worse?
Tackling the 2:40 marathon is no doubt a big test of discipline and grit. Going from 10 pounds overweight and out of shape to a sub 2:40 marathon in one year is a very tall task! I've been back at it for 14 weeks now and dropped the 10 pounds, been fairly consistent with workouts and efforts/pace have improved each week.
Now let's flash back to 99...ha.
Back in 1999, four kids from California Baptist University set the national indoor record in the 4x800 meter relay in 7:31 which still stands today. Months later that same team went to the Penn Relays and took on the biggest and fastest schools in the nation and ran 7:19 with a dropped baton. I think we went 1:50 (me), 1:49 (Nate Browne)...dropped baton (was it Nate or Ricky?)....1:47 (Ricky Etheridge), 1:47 (Milton Browne). Pretty solid for a small school out of Riverside, CA.
All four of us are coaches now and somehow the topic of the masters world record 4x800 relay came up last year. We checked out the results and this is what we found:
Division | Performance | Name | Location | Date |
35-39 | 7:55.67 | NON-CLUB : Miles Smith Michael Schroer Jason Rhodes Scott Anderson | Williamsburg, VA | 2010-Apr-03 |
35-39 | 8:12.33 | CLUB: SoCal TC: Terrance Spann Bryan Dameworth Alex Hastings Brian Sax | Walnut, CA | 2010-Apr-16 |
40-49 | 7:54.17 | NON-CLUB : John Hinton Brian Pope Kevin Paulk Tony Young | Eugene, OR | 2004-Jun-27 |
40-49 | 8:09.46 | CLUB: Central Park TC: Neil Fitzgerald Anselm LeBourne Chris Potter Gladstone Jones | New York, NY | 2009-Jul-11 |
Finally feeling good
Disneyland for Thanksgiving with my crew! |
Every run seemed to be the same 8-10 min pace run and none of them felt very good. Then just as I was doubting, I had a few forced day offs - Disneyland for Thanksgiving! Then I started back up again this week and what do you know - the magic is coming back!
So what do you do as a coach/athlete when you see something like this happen? You duplicate it. So I'm going to be going 3 weeks on then 1 week easy/recovery week. Friel really believes in this strategy...I do to a certain extent - however, I don't think there's such thing as a "one plan fits all" kind of approach. Each athlete is SO different and responds to training in their own unique way. Then when you get older, you still need to make adjustments. I have 20+ years of running experience under my belt and I know what works for me but again, making adjustments from the signals my body gives me (not just copying what I have on my training plan) is going to be key in hitting sub 2:40.
So feeling better is coming at just the right time -next week starts my second block of training. Here's how I've split them up:
Block 1
Lose weight/get in shape/consistency - 7 weeks
Block 2
Add speed components, lengthen long runs and raise overall mileage - 10 weeks
Block 3
Marathon specific training - 12 weeks
Race Orange County Marathon - May 6th
You can follow along with my training on Strava!
Thanks for reading!
Fitness in sight
View from some trails out my front door |