Hot Cider Hustle 5K & November Update

Two weeks ago, I ran the Hot Cider Hustle 5K with Christine; a local fall race that took place within the lovely confines of RFK Stadium. Despite the catchy name, the race setup was neither festive nor scenic, as it took place entirely in the parking lots of the property. It was flat, fast and less than a mile from home however, which were the reasons we decided to register.

I've had two focuses the past 6 weeks. One, build up mileage as my "prehab" before diving back into marathon training in December; and two, focusing on shorter interval workouts to increase overall speed and turnover.

Mileage has increased about 10% each week. Last week I hit 55.3 miles, which is actually more mileage than I logged at any point during the last marathon training cycle. Just goes to show how unprepared I really was to attempt to BQ at my first marathon. Anyway, the 55.3 came off a long run of just 14 miles, meaning the long run made up less than 30% of my weekly mileage; a key metric I'd like to have as low as possible. I'm planning to maintain at 55 again this week, drop to 45 next week, then go 55, 60, 65 which will bring me to the beginning of the next marathon cycle on December 19th.

Overall, legs feel OK. I recently purchased a pair of Hoka One One Clifton 2's, which although I love their feel, have given me a pretty serious blister on my left inside arch. I've had some great workouts recently including a 5 x 1k at faster than 5K pace, and a 4 mile tempo @ 10K effort. All of this set me up well to try and PB at the Hot Cider Hustle.

My plan was to go out no faster than 5:50, keeping it under control for the first quarter mile, try and maintain a sub 6 second mile, before gutting out the last with whatever I had left.

I ended up going out a little fast, let the leaders go and settled in, easing off just a bit. Came through mile 1 in 5:45, which I thought going into the race would have doomed me, but I felt good. The second mile was an effort trying to hold a sub 6 pace.

Mile 2: 5:56
Through 2 miles: 11:41

Mile 3 was tough. Thankfully the only person that passed me during the race came up early on. I tucked behind and tried to hold on as long as I could. By the time he pulled away, there was less than a half mile to go, and knew I was in great shape to break 19.

Mile 3: 6:08
Through 3 miles: 17:49

Per strava, my kick surprisingly dipped below 5 minute pace. This old man can still move.

0.1: 31 seconds
Through 5k (strava): 18:20
Through 5k (course): 18:39

Any way you look at it, that's a sub 19. First time since 2002.

Feels very good to have come this far the past two years. I feel like recent race results and workouts are setting me up for an amazing 2017!

Christine also nailed a PB, coming through in 24:10. That look she gets when she has a great race; makes all of this worth it. Proud of you, C.

November Goals

Vision without action is a daydream.

Action without vision is a nightmare. 

                                                                 ~Japanese Proverb

The first half of October was spent building back up mileage after taking it easy during most of September after the marathon. During the last several weeks; I've focused on speed workouts while simultaneously building up mileage to 50 mpw. I've been pushing myself on the track and I think it's showing dividends. I really feel ready to breakthrough. I came up with a short 6 week plan after the Detroit Free Press Half to try and get my 5K times down before going back into marathon training. Here are the completed workouts:

Week 1: 12 x 400 w 200 jog (87 avg)
Week 2: 12 x 400 w 200 jog (86 avg); 3 x mile w 4 min jog (5:49, 5:51, 5:53)
Week 3: 4 x 800 w 200 jog (2:53 avg) + 4 x 400 (87, 87, 86, 81)

I have two 5K's planned this month; the DC Hot Cider Hustle on November 5th and then my target race is the GCR Thanksgiving Turkey Trot in Naples, Florida on Thanksgiving morning. I should be able to break 19 this weekend, and I really feel close to being able to go sub 18:30. It was only last year that I had a goal of breaking 20.

By the end of the month, I'd like to be up to 60 mpw. For this upcoming marathon cycle which begins next month already, I'd like to average 65 - 70 and peak at 75. That should help a long way toward getting me that BQ!