Since the New Year ...

I forgot to mention a few things in the previous post: 

First, I forgot mention several previous GRC teammates cheered me on while I was completing Marine Corps Marathon and thank you for that.  

Second, I ran 220 miles for October, ran 114 miles in November as mostly I was recovering after MCM, and ran 151 miles in December.  

Third,  over the year of 2013, I logged 2202 miles in total, which is 42.3 miles per week.  

Fourth, in 2013 I ran two marathons well under BQ standard and one personal record in 5-miler.

So now let’s talk about something I did in the beginning of 2014.  I usually run a race on New Year’s Day, but not this year.  The first day of 2014 was also the first day of December on the lunar calendar, which is a holy-day for Buddhist.  I ran an easy 4 miles before I headed out of door with my parent to Hsi Lai Temple for the New Year’s Day ceremony and the vegan buffet afterward of course.  Nothing too important to talk about in the following several days, just few more consistent running as I was gearing back to regular training for Boston training.

The polar vortex arrived to Maryland on January 6 ~ 7 and drove temperature down single digits.  That was the reason my flight was delay till 01:30 on January 8th and I didn't get to my door step till 03:00 and as soon as I open my front door, I saw two table size holes on my ceiling – pipes busted.  What a nightmare! I jumped right into the cleaning and didn't get to bed till much later.  Since I was in sunny California for two weeks, my body wasn't fit for that North Pole temperature, ultimately I got chill, and developed to bronchitis hours later, that was enough to put me on the bench for seven days.   

  

Time comes and went, things get straight out and fixed up.  My house slowly back into order and my lung recovered enough to allow me do my first run on January 14 for 43m’12s’ 5.8 miles, then 8.2 miles for an hour on next day, then 9.2 miles for 1h’4m’ on the 16th, easy 4.5 miles on 17th, and 13.6 miles long on Saturday.  I ran five days I a row and felt generally well, but I still took Sunday off as precaution. 

The following week, I logged 44 miles with five runs, three of them were on treadmill due to snowstorms outdoor.

Week of January 27, I logged 49 miles with six runs and only ran once indoor.  Notably mention for Thursday morning workout with Dojo on Hais Point.  Alan planned for a 5 miles tempo run at plan marathon pace.  I got to work early and changed into multiple layers of clothing to shield the cold.  I met up everyone at the underpass, then we were off at 07:10, and I ran 34m’45s’ for five miles; that’s 6m’57s’ per mile. It was not exactly the marathon pace that I want, but I didn’t sweat by it; since it was very early in the training and I was just recovery from bronchitis.  I took Friday off and totaled 155 miles for January.  Saturday morning, I did a pre-race shake out run before Chinese New Year’s celebration lunch with Amy and her family.  Sunday morning, I completed in the hilly Country Road Run Five Miles and finished with a time of 32m’02s’, and then did a long warm down with few guys.

Week of February 3, I logged 31 miles with a terrible disaster happened in the midweek.  I was generally sore after Country Road, but I didn’t back down and I push harder.  Monday, I ran an easy six miles with 200 sit-ups and an hour yoga (focused on lower back and cord).  Tuesday, lower back and shoulder were sore, I ran 6x800 meter repeat at 2m’55 pace with 100 sit-ups and 100 push-ups afterward.  Wednesday, tried to run easy for 6.5 miles, but couldn’t slow down my hungry legs, and did 200 sit-ups afterward.  On Thursday morning, my lower back were notably sore and was a 6-mile tempo run with Dojo on Hais Point.  I got to my office early and quickly I stroll down toward the underpass to meet everyone.  I got there and felt somewhat relax on the lower back area, but that must be the cold outdoor temperature made me feel least pain.  7:10 rolled by and we were off, we planned to run two loops of Hais Point.  

Most everyone knows, you will either run into or away from wind whichever direction you run in HP.  February 6 was a blister windy cold day and I was push hard by clocking 6m’39, 6m’50, 7m’02, and 6m’49 for the first four-mile.  At the end of fourth, I can see couple guys just about few hundred ahead of me, I decided to dig deeper to catch up with them before mile sixth.  I clocked 6m’47 for mile fifth and by mile 5.5 or so, I felt by right lumbar spine are tight up, but I ignored it and push further.  I clocked the sixth mile with a time a 6m’44 and caught before the corner. 

But I was in pain then and didn't get better.  The lumbar spine muscle was so tight up that prevent me function normally.  I took three days off and felt slightly better, but still have trouble to walk normally, running was unthinkable.  Finally, Amy dragged me out for a massage and has a conversation with Louise Kelley - a running buddy and PT.  Louise told me to start something very simple by soak in Epson salt bath nightly for a week.  That massage and soak done the magic, I felt fine a week later.  My first run back was on February 16 for 7.8 miles in 54m’33s’.  Everything back to square one, well, sort of; you lost some level of fitness when you not training for ten days.  But your body has a memory and it rebounded fast; however, I tried being extra careful.

Week of February 17, I logged 55 miles comfortably.  I ran 9.4 miles on Monday; ran 6.3 miles on Tuesday, 8.3 miles on Wednesday, and felt confidence to do a workout on Thursday.  Dojo was doing a 8-mile tempo run at marathon pace, but I modified to run it at marathon pace plus 15s’ pace; that’s 6m’55s’ per mile.  I ran 6m'42.49s', 6m'48.31s', 6m'53.94s', 6m'54.90s', 6m'50.99s', 6m'50.74s', 6m'56.32s', and 6m'49.83s'; averaged 6m’51s’ per mile.  That wasn’t too bad.   Friday was traditional off day.  Saturday was a shakeout 4 miles jog and I ran the RRCA Ten Miles Challenge in marathon effort pace with a time of 1h’04m’39s’.

Week of February 24, I logged another 55 miles.  I ran 5 miles easy on Monday, 8 miles at moderate pace on Tuesday, and 7 miles at easy to moderate pace on Wednesday.  Thursday was prescribed 9 miles tempo.  I ran the same loop three times and I clocked 20m'14.08s’, 20m'27.71s', and 20m'05.9s’; averaged 6m’45.3s’ – PMP!  Took Friday off, ran 22.2 miles on this route in 2h’47m’27s’, and off again on Sunday.  I finished 144 miles for the month of February.

Week of March 3 started with another snow storm and I logged 46 miles.  I ran moderate fast for 5.3 miles on Tuesday and easy 7.4 miles on Wednesday.  Thursday was calling for a 10-mile tempo run at plan marathon pace and I ran 6m'59.29s', 6m'51.17s', 6m'57.53s', 6m'51.38s', 6m'47.19s', 6m'51.53s', 6m'49.52s', 6m'43.91s', 6m'44.98s', and 6m'30.50s'.  That was 6m’48.7s’ per mile.  Friday was off day, ran 15.2 miles long on Saturday, and easy 4.5 miles on local ball field on Sunday afternoon.

Week of March 10, I logged 55 miles.  I ran 4.8 miles on Monday.   Tuesday was 4x1.5 mile interval repeat at half marathon pace with 2m’ recover, and I ran 9m’43.13, 9m’33.12, 9m’42.82, and 9m’24.28; that was averaging 6m’24 per mile.  I totaled to 9.4 miles for the day with few miles of warm up and down.  Wednesday was an easy 5.4 miles during lunch hour and felt more like walking dead.  Thursday was 11 miles tempo run at plan marathon pace and I ran 6m'42.06s', 6m'49.95, 7m'17.05s', 6m'54.37, 6m'56.50s', 7m'06.79, 6m'51.38s', 6m'54.16, 7m'03.21s', 6m'46.46, and 6m'43.40s’; that averaged 6m’55.03 per mile.  Friday was the well deserve off day, ran 19.7 miles on Saturday on this loop, and Sunday was too sore to move a step.

Week of March 17, I logged 48 miles.  I was still a bit sore on Monday and only ran an easy 30 minutes.  Tuesday was a 3 x 2 miles interval repeat at half marathon pace with two minutes recover and I ran 12m’49.63, 12m’43.67, and 12m’56.87; that was averaged 6m’25.03 per mile.  Ran 6.5 miles easily on Wednesday and no tempo run on Thursday since I was gearing up for a marathon simulator on Sunday with Dojo, I ran 7.9 miles comfortably instead.  Friday was another day off, Saturday morning as an easy 4.3 miles shake out run, and Sunday was the 26.22 kilometer (rounded at 16 miles) marathon simulator on Hais Point.  We got to HP around 8, after few light stretches, and we were off.  I ran 6m'52.12, 6m'53.01, 6m'48.77, 6m'47.36, 6m'40.96, 6m'40.64, 6m'59.91, 7m'08.15, 6m'43.98, 6m'39.66, 6m'58.40, 6m'53.06, 6m'39.88, 6m'38.80, 6m'41.04, and 6m'29.63; that was 6m’47.21 per mile.  I couldn’t complain anything, due to the fact that was one heck of windy day and how awful my season started.

Week of March 24, I logged 65 miles – heaviest of the year; ran an easy 7.2 miles on Monday, hold a pretty clip in rain and light snow on Tuesday for 9 miles, and ran easy to moderate pace on Wednesday for 9 miles.  Thursday was a 2 x 3 miles tempo run at half marathon effort pace and I ran 19m’40.7 and 19m’31.67, averaged 6m’32 per mile. Friday was day off and Saturday is the last-longest-long run before Boston.  I ganged up with Alan, Jeff, and Miguel stroll on the route for 2h’50m’27s’.  I planned to take Sunday off and volunteer in Piece of Cake 10K, but I changed my mind at the last minute.  I put on my trainer and ran with raincoat.  I was obviously tire after that 22 miles hill run and finished PoC 10K in 42m’28, averaged 6m’51 per mile – current marathon personal record pace.  Not bad at all! Taper began, sort off…

Week of March 31, I logged 41 miles.  Monday morning was tough for me to roll out of bed, legs were heavy, left heel and lower back were sore, but not stiff.  It was a great day to be off from running and totaled 235 miles for March.  After a day of doing nothing, it was a call for a 4 x 2 miles repeat at half marathon pace with 2 minutes break.  I ran 12m’58.39 (headwind), 12m’50.16 (tailwind), 13m’02.43 (headwind), and 12m’44.45 (tailwind), averaged 6m’26.9 per mile.  I tried to run easy on Wednesday, but still ran 5 miles within 33m’24.  No tempo run on Thursday due to upcoming Cherry Blossom Ten Mile on Sunday, but Alan suggested us to run a few quick pick-ups during an eight miles run and I done that.  Friday was off and Saturday morning was an easy 4 miles shakeup run before I headed downtown for my package. 

Sunday was race day for CUCB 10.  I was carpooling with Mark and we got into the district around 06:00.  We sat in the car for a little while before we stroll down the starting for few warm up and used Porta John half dozen times before horn goes off.  Right before the horn goes off, Chris Pruitt (2:29 in 2013 Marine Corps Marathon) asked me the battle plan.  I said, there’s no battle, just a simple good a marathon effort pace tempo workout.  Time rolled by, horn was blast, and everyone rushed forward.  I follow big pack of runners and at first mile mark, I clocked 6m’06, that was 10-miler PR pace. Part of me wanted to hold this pace and PR; but I decided cut back and stick to my plan.  

I cross half way at 31m’24 and ran toward my regular workout garden – Hais Point.  As I mention before, you will run into wind one way or another when you running in Hains Point.  That was exactly what happens, wind was blowing me to the tip of peninsula, and then wind changed the direction as we loop around toward the finish.  Wind picked up and I tried to hold the same effort.  Eventually, I see pink 1200m, 800m, and 400m marks paint on the road, I press it, and cross the line with a time of 1h’03m’21; that averaged 6m’20 per mile, in which equal to 2h’57m’50s’ marathon finished by conversation.  The 1.6 mile warm down after the race was more like dead march than actual running.

Week of April 7 is not finish yet, but I already logged about 28 miles.  I took Monday off due to sore and stiff left heel and iced a lot.  Alan ordered us to do six to eight miles of hill repeats on Tuesday.  I didn’t join Dojo in the morning, but I did that solo during lunch hour loop Normanstone Drive.  That loop was not easy and I ran it four times for total of 10 miles.  Ideally, I should run easy on Wednesday, but I didn’t.  I got hang up with work and tried to squeeze my run before afternoon yoga; therefore, I picked up my pace unintentionally and logged 8 miles in 55m’01s’.  Yesterday was the LAST fast tempo run before marathon and it was 9 x 1 mile at 10K pace.  I had no leg for that and no one in our group did.  Everyone modified the workout based on their own body and I changed mine to 6 x 1 mile at half marathon effort pace.  I ran 6m’21.8, 6m’20.74, 6m’19.08, 6m’25, 6m’23.09, and 6m’30.14, averaged 6m’23.31 per mile.  I got in 9.5 miles for the day.  Today is my off day and is ten days till Boston.

 

Since August 17...

Andy was right.  I haven’t post anything for very-very-long time.  I had some new personal issues and put my mind off, but running helped.  Running help me get over of things I want to block out, things that I want to forget, and move on to a new path.  Anyway, let me tell you what I been doing for the last several month.

On Friday of August 17, I ran 32 minutes easy as my pre-race jog and volunteer in the Comus XC 5K in the evening.  I usually don’t eat ice cream and have beer at the same time; but I do that once a year in Comus 5K.  I think I might actually broke my own record that night by consumed five ice cream sandwiches and four beers in matter of 2 hours.  That was a whole lot of empty calories. 

My plan for Leesburg 20K was running easy for the first few miles around 6:20 ~ 6:30 pace, then trust my fitness to press hard, and should finished under 1h’20m’. 

On Sunday, I up early in my friend’s house just few minutes from the starting line in Leesburg.  I grabbed a few bites of something and few cups of coffee before I head down the stair.  I got my package and did my warm up.  Just before I toed the line, I met Dickson (former GRC teammate), Taylor (MCRRC teammate), and Robert (former GRC teammate and PR teammate).  GO was call and everyone strolling forward.  I felt pretty good as I run along-side with my former and current teammates in the first mile or so.  The course took us into W&OD and climbing up. 

Start of 2013 Leesburg 20K

After a few, I noticed my pace was not getting better and actually dropping.  The course was steadily climbing and just before the turn around, Mellisa Rittenhouse, whom was running with me from start, suggested we take it till the end together at 6m’20 pace.  I agreed and charge forward with her.  We work together most of the way, just by the time we get to mile 11.5 or so, my legs were beat and not much in the tank.  She continued push hard and I tried my best to keep up.  At the end, I crossed the line 21-second behind her.  Here are my splits for 2013 Leesburg 20K:

Mile 01 - 6m'33.95s'
Mile 02 - 6m'27.82s'
Mile 03 - 6m'42.15s'
Mile 04 - 6m'58.94s'
Mile 05 - 7m'03.78s'
Mile 06 - 6m'40.38s'
Mile 07 - 6m'29.14s'
Mile 08 - 6m'44.17s'
Mile 09 - 6m'29.67s'
Mile 10 - 6m'12.77s'
Mile 11 - 6m'16.68s'
Mile 12.48 - 8m'44.86s'

I missed my goal and didn’t broke 1m’20s’, but I know I ran pretty hard on this course.  It wasn’t exactly the same course I ran it back in 2010 and I race plan was mess up from the beginning.

As for the Week August 19^th, Monday was good day to be off since my legs were sore as hell.  Tuesday, I was still bit sore to run a workout with Dojos, so I skipped that and I ran solo during lunch for an hour instead.  During that run, I did 3x 6m’ pick up intervals with 3m’ recover jog, then toward the end, I did additional 3x1m’ surge with 1m’ jog.  I logged about 8.5 for the day.

I wasn’t as sore as I expected on Wednesday morning.  I got myself on Richard Montgomery Track that evening for a 4x1600m repeat and I planned to run around my 10K pace – 6m’02s’ per mile.  I warm up and changed shoes, then I was off to go.  I ran 6m'06.62s', 6m'04.97s', 6m'03.63s', and 5m'58.70s’, averaged 6m’03.48s’ per mile.  It was one the best workout this season so far.  I got in about 9.5 miles for the day.

I decided to recover some on Thursday, since I planned to run hard in East County 8K on Saturday.  So I went out to run an hour easy, but I still logged in 7.9 miles.  Friday was the traditional-prescribed off day.

Saturday morning, I got myself out to MLK Park for East County 8K.  I can’t remember much about that race, but I do remember that I was part of the special smart jerseys project conduct by University of Maryland Computer Science Department.  Which was nothing too special, other than I ran 31m’12s’ for the race and made 20 bucks for doing that.  The very next day, I went out with Alan and his friends for 21 miles on this loop.  I finished the week with 54 miles.

For week of August 26^th, I logged 49 miles.  Monday was off.  Tuesday was 6x1 mile at 6m’20s’ pace repeat with Dojo on Hains Point and I ran 6m'16.58s', 6m'03.24s', 6m'07.07s', 6m'14.03s', 6m'12.91s', & 6m'13.60s' – a little too fast.  Wednesday was easy 6.5 miles. 

Thursday was the second workout on Hains Point with Dojo for 8 miles tempo at 6m’40s’ (plan marathon pace subtract 5s’) pace.  I ran 6m'34.08s', 6m'40.52s', 6m'39.68s', 6m'41.53s', 6m'42.14s', 6m'50.42s', 6m'52.08s', & 6m'49.7s' – averaged around 6m’43.77s’ pace and logged approx. 11 miles for that day.  I took Friday and Saturday very easy.  I finished with 213 miles for the month of August.

On Sunday evening, I drove out to Greenbelt Maryland and raced in the Larry Noel 15K.  

Start of 2013 Larry Noel 15K

That was my second 15K race ever.  The course start with a tiny hill then turned into a big downhill, but eventually into a rolling hilly course in Greenbelt.  The plan was to crack an hour, but it was too warm, too hilly, and too boring to run fast; however, I still finished fourth overall (Claire Hallissey was in the mix), third for males, and first in 30-34 division.  The splits for Larry Noel 15K were 20m’23.78s’ for 1^st 5K, 21m’44.26s’ for 2^nd 10K, and 20m’54.78s’ for 3^rd 5K.

Charging toward the finish line

For week of September 2^nd, I logged 52 miles.  Monday was easy 6 miles on MHT. Tuesday was 4x1.5 mile repeat at 6m’25s’ pace with Dojo; then I ran 9m’31.9s’, 9m’31.7s’, 9m’26.22s’, & 9m’39.84s’ – averaged around 6m’21s’ per mile.  Wednesday and Thursday were back to back easy 8 miles during lunch hour.  Friday was prescribed off day. Saturday morning stroll down MHT for 4.5 miles as pre-Parks-Half-Marathon shake off jog. 

Sunday morning, I toed the line with fellow MCRRC race team teammates.  The race wasn’t much to talk about, since it routes around the training ground that very familiar to majority of us.  However, I didn’t PR this time due to less prefect condition and finished with a time of 1h’26m’14s’ (6m'12.70s', 6m'19.47s', 6m'37.38s', 6m'30.78s', 6m'34.04s', 6m'42.36s', 6m'37.44s', 6m'30.14s', 6m'35.24s', 6m'29.67s', 6m'38.79s', 6m'53.44s', 6m'51.15s', & 0m'41.94s').  I got in total of 16.3 miles for the day with warm up and warm down.

Steve Zuraf captured this picture while I was processing to Connecticut Avenue turn around and eventually went on to runwashington.com as a headline story 

For week of September 9^th, I logged 50 miles.  Monday was off day.  Tuesday was 3x2 miles at half marathon effort with Dojo. The workout was good, I clocked 13m’05.3s’ and 12m’38.9s’ for the first two; then I got very tiring after second rep, instead run a bad third rep, I ran 2x1miler and clocked 6m’18.39s’ and 6m’24.75s’.  It wasn’t too bad.  I took following two days very easy and off my feet on Friday.  Saturday morning, I got myself toe the line of Market Street Miler in Frederick Maryland and I finished with a time of 5m’26s’.  Sunday morning, I planned to run 21 miles easy, but end up with 23 miles about 3h’01m’22s’.

For week of September 16^th, I logged 59 miles.  Monday was off day after a 23 unexpected miles.  Tuesday was schedule for 3x2.5 miles at half marathon pace and I ran 16m’10.38s’, 16m’13.27s’, and 15m’57.27s’.  Wednesday was easy day.  Thursday was schedule to run 12 miles at marathon target pace – 6m’45s’ per mile; then I was too tire after 10 miles and I clocked: 6m'37.01s', 6m'36.99s', 6m'39.02s', 6m'41.71s', 6m'44.54s', 6m'46.13s', 6m'48.05s', 6m'53.06s', 6m'52.31s', 7m'00.93s', and 6m'54.51s'.  That was the hardest workout I ever completed.  Friday definitely was the day to be off, ran Lake Needwood XC 10K for 43m’14s’, and ran 18.42 miles with Dojoers.  Alan prescribed us to run the fiveloops of Lee HWY at marathon pace, but we were done after the third and we added on additional 9.4 miles to Hais Point.  It was a very good long run.

For week of September 23, I logged 52miles.  Monday was an off day.  The repeat on Tuesday was 3x3-mile at half marathon pace, but my legs were very sore and wasn’t fully recovery.  I ran 2x3 miles instead.  I ran 18m’55.44s’ (03m'08.74s', 03m'10.77s', 03m'10.01s', 03m'12.77s', 03m'08.80s', & 03m'04.36s') and 18m’57.22s’ (03m'08.87s', 03m'11.43s', 03m'11.52s', 03m'13.99s', 03m'07.06s', & 03m'02.66s').  Wednesday was an easy day.  Thursday’s workout was changed to few fartlek as I was gearing up for Bachmann Valley Half Marathon on Sunday.  Friday and Saturday were two easy days running.  Sunday morning, I made sure I get to Westminster very early to get ready, unlike the year before. 

At 07:00, the G-O-word was call and everyone charge forward.  I mixed in the group of four with Karsten Brown, Keith Levasseur, and another guy for the first mile.  No one wanted to take the command and test each other out.  After 1.3 mile or so, the other guy picked up the pace and Keith follow, but Karsten start to drop behind me.  I hold on my own pace and tried to chase the Guinness record holder down till the end, but there weren’t enough roads for me to catch him up.  The course was not easy, but I think I ran a very smart race.

For week of September 30, I logged 64 miles.  Monday was another day off and ran 225 miles for the month of September.  Tuesday of October 1 was a prescribe 9x1-mile repeat at 10K pace.  For whatever reason, I didn’t record any splits in my book, all I have is I ran 12.7 miles in total for 1h’30m’22s’ that morning before Uncle Sam closed his door in my face.  Wednesday was an easy day.  Thursday was a tempo workout on MHT. Based on Alan’s email, I modified the workout to 6x3m’ at 10K pace, but the trail is no as nice as marked course on Hais point and few short stops at intersections.  I added on some, so that I can maintain same level of workout.  For the day, I ended up running 7x3m’ and 1x4m’.  I cross train on Friday for about 12 miles on bike and ran 24 miles on Saturday morning for 3h’06m’06s’ (1h’32m’12s’ + 1h’33m’54s’).  Sunday was too sore to run any and taper began.

For week of October 7, I logged 57 miles.  8 miles easy jog on Monday.  Tuesday was to run 3x2.5 miles at marathon pace with 3m’30s’ recovery.  I ran 16m'46.53s', 16m'20.46s', & 16m'19.73s'.  Not bad at all!  Wednesday was a raining day and I ran 8.9 miles. Thursday and Friday were two 7 miles easy run in cold rain.  First annual Matthew Henson Trail 5K was on October 11, 2013 and it was my first race to direct.  It had a very good turnout and didn’t rain a drop after the race was finish.  I am looking for more MHT 5K in the coming years.  Sunday, I ran 15 miles in 1h’50m’29s’ with 6-mile at marathon pace.

For week of October 14, I logged 45 miles.  I took it very easy on Monday by spending time with girlfriend and her family.  Alan emailed me to run 2x4-mile at 5-second faster than MP (6m’35s’) or 26m’20s’ for 4-mile; and I ended up running 25m’04.66s’ and 26m’00.51s’ instead.  I felt great!  I ran six laps on Queensguard Park for approx. 4 miles on Wednesday.  Back to work on Thursday morning and ran 4x3m’ pick up on Hais Point. Friday was an off day.  I drove out to Germantown on Saturday morning for Black Hill XC 10K and finished with a time of 45 minutes flat.  I wasn’t planning to run it hard, since was eight days away from the MCM, and finished at exactly how I planned.  Sunday was an easy 10 miles jog out-and-back on MHT as my last “long” run before MCM.

For week of October 21, I logged 55 miles.  It was the final week and one of most important week before the marathon.  Monday was an easy 6-mile jog around Tidal Basin.  Tuesday was the last tempo workout and planned for a downward ladder, 2-mile at planned marathon pace, 1-mile at half marathon pace, 1200m at 10K pace, 800m at 5K pace, and 400m at 3K pace.  Then I ran 13m’24.65 for the 2-miler, 6m’31.13 for miler, 4m’44.21 for 1.2k, 3m’07.88 for half, and 1m’31.28 for the quarter.  Not too terrible and happy with it.  Wednesday, I ran down to the MCM finished line to experiences the feeling for crossing the line few days in advance.  Thursday and Friday were off day, but did walk around the district while I picked up my package.  Saturday, I jogged 4.9 miles in the morning to loosen up. 

Sunday morning, I got up extra early and Amy was joined the fun with me to starting line.  The race was start and finished in Virginia which another state for me to check out.  Due to lack of time and memory fading away from me, I can’t remember a whole lot about the entire race, but I remember that huge downhill near mile 3 that gave me boost too early, I remember Team PR teammate Sloane scream my name near mile 9, I remember the clime on I-395 and downhill spiral near mile 26 drove me into wall.  

At the finish line

However, I remember my training did paid off and ran the second best marathon in my life by finished with a time of 3h’00m’28s’. 

Here were the splits I recorded:
Mile 02 - 13:33.38
Mile 04 - 12:57.54
Mile 06 - 13:00.75
Mile 08 - 14:13.09
Mile 12 - 26:32.36
Mile 14 - 13:48.83
Mile 18 - 27:44.17
Mile 20 - 13:14.21
Mile 22 - 14:17.44
Mile 24 - 14:42.43
Mile 25 - 7:29.67
Mile 26 - 7:19.71
Mile 26.2 - 1:33.87

The following week, I took six days off after marathon, but done tons’ walking and stretching.  I registered Parks 10K way too long ago and ventured out to Potomac Park for the task.  I was clear sore even after several days of rest and I finished the race with a time 39m’18s’ (5m'58.35, 7m'20.61, 5m'39.66, 6m'14.46, 6m'26.96, 6m'41.75, 0m'55.81).

2013 Run in the Parks 10K

The following several weeks was nothing too important to talk about other than celebrate my 35^th birthday with Amy by a wonderful trip on a Bahamas cruise, celebrate Turkey day with Amy’s family, and Black Friday shopping with Amy.  

Time rolled around to end of the year, I went to Southern Cal to see family for two weeks, and ran in upper 50s’ degree every day. For the year of 2013 was wonderful in term of running.  I ran two marathons and both were well under Boston q-time, which I’ll be in Boston marathon with some of you in 2014.  In my personal side was also good, I got myself away from a ridiculous person and met someone new and wonderful.  I was just hoping for the best when the New Year arrived.  Then life is never wonderful as you planned and I will tell you all about it later.

March 2013

Another month, I started the month of March with a day off.  Next day morning, I stroll down on MHT for an easy 4.3 miles as pre-race-day jog to prep for Reston 10 Miles.  Sunday morning, up early, and get to South Lake High School at 6:45 to pick up my package.  It is my first official Potomac River Running race with their jersey. 

Initially, I thought put on a PR jersey is something very special; but as I stood there waiting for the gun goes off, I didn’t feel very much so.  I am not sure why, it just felt different with this new team.  When I was GRC, we know each other, even I didn’t training with everyone on a regular basic, but the environment was fuel with energy, but with PR… Not that much, it felt more like … I don’t know.  I’ll see how things will go later down the line.   

Anyway, there aren’t much to talk about Reston 10 Miles, other than I wasn’t completely recover from RRCA Championship, within the first mile into my run, I felt my legs were very heavy and sore.  The course was hilly and the weather was windy and cold; I barely finished with the race with a time of 1h’4m’26s’.  I logged total of 15 miles for that day with warm up and down.Monday of March 4 was another off day for me, it wasn’t I plan to do so; but I was too sore to get up from bed in the morning; however, I did get out bed and get to my desk barely on time.  I felt somewhat better on Tuesday and went out for an hour run around Hais Point and did Yoga in the afternoon. 

National Weather Services announced heavy snow fall on March 6 and Uncle Sam closed for business.  Somehow that reward me to do a messy run in RAIN, I got in 6.3 miles in some strong head wind and soak everything I had on, and skipped Wednesday track workout.  Nothing special for Thursday, other than weather was clear out for a 10-mile run during lunch.  Easy day on Friday and ran 21.75 miles on Saturday for 2h’47m’44s’; I felt good and confidence for marathon.

Week of March 11 was the cut-back week.  On Wednesday of 3/13, I did a ladder workout with MCRRC group by running 400m, 800m, 1200m, 1600m, 1200m, 800m, and 400m with 400m recovery.  I ran 1m'20.50, 2m'48.70, 4m'20.40, 5m'49.80, 4m'20.80, 2m'50.10, 1m'19.20; and logged approx. 10 miles including warm up, warm down, and recovery jogs.  I took the next two days easy and ran 14.5 miles on RCP trail.

Week of March 18 was the cut-back and rebuild week.  Logged approx. 7 miles on each on Monday and Tuesday, then mile repeat workout on Wednesday of 3/20.  I planned to run 4x1 mile at 6:16 pace with 800m recovery, if I felt good after the 4^th, I’ll do additional mile.

I got to track early to get in a long warm up and then I am off to go; but instead run it consistently, I ran somewhat “off”, I split 6m'05.6, 6m'13.1, 6m'15.2, and 6m'16.6.  After the fourth, I felt so great and go for the fifth set and clocked 6m'08.0.  Not bad!  I got in approx. 10 miles including everything.  Two easy days following Wednesday workout and on Saturday of 3/23, I ran a Hanson Marathon Training Simulator Workout on RCP trail.  Carmel Marathon course is pretty rolling with few long incline between 10 to 14, according to their elevation map; which pretty similar to RCP Trail.  I started the run from mile marker 12, then run to marker 4, then turn around back to where it started, and add additional 0.29 mile to concluded at 16.29 miles (or 26.22 kilometer). 

At 07:30, I headed out of my house and stroll down the Matthew Henson Trail.  There was a light tail wind breeze on the back during the first half, then my watch somehow lost signal on few spots while I ran south on the trail, so the pace shown here is off for sure; but I clocked 53 minutes flat for 8 miles, that average 6m’38 per mile.  I turned around marker 4 and started to head home.  That light tail wind became a head wind and made me feel like running into walls.  Signal didn’t die this time around and I got in exactly 8.29 miles for 55m’21s’, that is 6m’41 per mile.  I finished the workout in 1h’48m’21s’, which is 6m’39 per mile; in another word, I should be capable to run a 2h’55m’ marathon, based on their concepts.  I’ll see about that on race day.

I wasn’t as sore as I expect on the very next day.  I got out of bed very early on Sunday and joined the fun in Piece of Cake 10K with my friends in MCRRC.  I didn’t want to push hard on that hilly course.  Besides, I had nothing in my legs to push after the simulator workout; I was actually very happy to finish the race with the exact pace I wanted to run.  I ran 40m’ flat in Piece of Cake 10K, that’s 6m’26s’ per mile.  That was very good way to end the week; other than picked up few prizes for 2012 series in Club brunch.

Week of March 25, I was death tired on Sunday night after the race, 8 hours of sleep didn’t help me much, and I decided to take a rest day on Monday.  Tuesday, I ran a pretty hard 8 miles during lunch, because I tried to get the run done just before Yoga.  Wednesday night, I drove down to Wotton and ran the exact same workout as 3/20 – 5x1 mile at 6m’16 pace with 800m recovery.  I pick up a pair of Kinvara 3 on my way down to the track and tried to break it before marathon day.  Not sure because I was pump because of simulator workout or I truly recover, the workout was actually pretty fast; I clocked 6m'12.7, 6m'08.6, 6m'11.0, 6m'09.5, and 6m'05.20 for each rep.  I logged approx. 11 miles in total. 

I was going to take an easy day on Thursday, but an emergency stress call that forced me to sprint to Navy-Marine Memorial and found some TPs on Mt. Vernon Trail; I got in approx. 8.1 mile for about an hour.  After three stressful days, I felt like I need to take a little break, but I do need to get more fitness in; therefore, I paddle on a Fitness Cycle for an hour during lunch.

Saturday was the 24-mile run and I ran a very similar course as Carmel.  The original idea was to run from Silver Spring to Wisconsin Avenue, via Zoo loop, then back to where I start by run on hilly Wisconsin Avenue, Massachusetts Avenue, Goldsboro Road, River Road, CCT, and Jones Mills Road.  But I looked at the course for Carmel; I just don’t think I need to hammer hard on those hills, because the “biggest” hill in Carmel Marathon is roughly 0.7% based on their elevation map. 

Why would I taking risk to get hurt three weeks before race day by running something unlikely to encounter?  Then at the same time, I shouldn't load up miles so late into training.  Well…  In the past couple marathons, I got cramp and slow down toward the very end, I think that due to lack of intensive in long runs; therefore, I planned my long run harder and more intense in the spring marathon training; I think is working so far.

Anyway, I ran the usual route down RCP Trail to DC line, and then back home for an easy 24-miler in 3h'02m'27s' and I felt pretty sore on my right IT band when I stopped, but I think that's because I press down a little toward the end (due call of nature).  I felt good and the taper started right after.  However, I am going to run Cherry Blossom next week and I should be ready for a new personal best; but I probably shouldn't push hard for that…  I'll see about that.

Anyhow, within two hours finished the run, I got myself down onto my massage therapist's table, as she go through my sore legs, we noticed there a pretty sore/pain on both heels; she suggested me to get in touch with a doctor right-the-way.  Therefore, I will make a fieldtrip to Lee's office really soon.  I am just hoping for the best by rolling on iced water bottle.  More will come later on this week (I promise). 

I felt excellent this morning as I rolled out bed this morning, I guess Stephanie did a good job on me, and the sharp pain in heels disappear, but I am still going to make that appointment on Monday morning to have them check out, and I took today off by listen to Leslie's concert most of the day on couch.  I finished the month with a total of 223 miles.

March 15 – March 21, 2012

Somehow, somewhere, the muscle fairy didn’t let me feel sore when I roll out of bed on the morning of March 15.  However, I was still took an easy day and ran 57m’17s’ approx. 7.6 miles.  Then I took my usual off day on Friday. 

I planned to get up at 05:00 on Saturday morning to get some bagels before the marathon simulator; but I over slept, and didn’t get up till 07:45.  Finally, I got myself together, get some coffee and bagels, and then head down to RCP around 09:45.  As I arrived to the parking lot and hurried start my run.  I felt good and strong for this four-mile loop - http://www.gmap-pedometer.com/?r=5346975.  I know there are loads of route I can run in the area, but the major reason I repeat run this four times was because I am suck at loop course in marathon.  Gansett is a two-loop course marathon.  I need to get myself ready for the boredom part of that marathon.

First loop, I ran out strong and split: 6m’23.5s, 6m’38.0s, 7m’09.7s, & 6m’43.2s for total of 26m’54.4s, which average 6m’43.6s per mile.

Second loop, I started feeling a little tiredness on quads when I hit the inclines; but I still split pretty decent: 6m’59.8s, 6m’41.7s, 6m’43.9s, & 6m’52.0s for total of 27m’17.4s, which average 6m’49.3s’ per mile.

Third loop splits were 6m’39.2s, 6m’34.1s, 7m’19.4s, & 6m’47.4s for total of 27m’20.1s, which average 6m’50.0s’ per mile.

Fourth loop splits were 7m’09.1s, 6m’57.8s, 6m’47.3s, & 7m’02.2s for total of 27m’56.4s, which average 6m’59.1s’ per mile.  At the end, I ran additional 0.3 mile (2m'04.7s) to make up the total of 16.3 miles or 26.23 kilometers.  I finished with a time of 1h’51m’33.0s’ average out of 6m’51s’ per mile; which that is my current marathon personal best pace.  Bingo! 

I felt excellent when was done, did some light stretches, and then called it for the day.  However, I think I ran pretty well, considering that is not an easy 16.3 miles course.  I think I will be ready for Cherry and Gansett in next few weeks.

Sunday morning was another day of soreness, so I skip my morning run, but was planning to jog in the afternoon.  But I squatted down to do garden work in the back yard, which put too much pressure onto both knees; I was in pain for the second half of that afternoon.  I thought my knees were about to broke apart.  I put ice packs under the hammy after dinner while I watching Bob’s Burger. 

I thought I felt okay on Monday morning.  I got to L Street locker at the usual hour, changed, and jog out the lobby.  The first mile or so was feeling pretty good and then I felt the soreness on both my knees and quads.  I slow down and finished with the run with 35m’12s, approx. 4.8 miles.  Tuesday morning was rain like a wet dog got out of water, so I skip the run, and tried to get myself finish with some work. 

I got my work done early enough to let myself jog out of lobby around 16:45.  To avoid tourists, I en-routed onto RCP Parkway trail toward the zoo, then turn around at wooden bridge under Klingle Road NW, and then head back to work; the first half was nice, then when I turn around on the bridge, I felt a sudden sharp pain under the left knee cap.  I stopped, stretch some, walk some, start jog slowly, and then running again.  I finished with the run with a time of 70m’31s’ for approx. 10.1 miles. 

I iced both hammy as soon I can, which I felt pretty nice.  I still don’t know what the heck that was, but it was surely scare the dung out of me.  I took some prescription strength of Advil before bed.

Wednesday morning was supposed to be my tempo workout; but not today after last night’s scares.  I took it extreme easy this morning.  I jogged across Fourteenth Street Bridge and back to work on Key Bridge, I logged for about 58m’44s’ approx. 7.9 miles. 

I must take it easy now, Cherry Blossom Ten Miler and Gansett marathon are right around the corner; if I get hurt now, it almost guaranty that I need to pull out of both races; in which waste my dollars and months of hard work.  I am going cross train tomorrow – I have a 23-miler long run this weekend and Piece of Cake 10K is on Sunday morning, which I must run that long run on Friday morning; I also going to take Saturday off from running and not do any squatting. 

Here is an article from NY Times about running shoes, maybe you'll be interested to read: http://well.blogs.nytimes.com/2012/03/21/making-the-case-for-running-shoes