Lightning Tempo

Goal: 4 miles at 5:40 pace
Actual: 4 miles in 22:33 (5:38 pace)
5:46, 11:20 (5:34), 16:57 (5:37), 5:36

Alright. Once again, this was the big effort of the week. Headed out to FIU in suspect conditions: heavy clouds, light rain, and the threat of lightning. After meeting up with co-worker and former All-Conference Cross Country performer John Eckart (Little Rock), we headed out to the track in a light drizzle. Not wanting to risk worse weather, I cut the warm-up short to about 14-minutes, which was not ideal. Anyhow, we started off together and clicked through 400m on pace. From then on I came through the mile slow, picked it up a bit, worked well through 3 miles, and then started to rig a bit the final 800m with my left leg just tightening up and feeling weak. Not wanting to strain, I just finished up the best I could and was surprised that I held pace that final mile. I still remember with 800 to go the big blast of lightning that lit up the darkening sky. We finished just in time, with a shortened long run (i.e., run as fast as we can to shelter).

Anyhow, I feel good and I superceded my goal, which was nice. I would have liked to have felt as good as last time, but I think the rushed conditions contributed to my "crashing." However, this time I did hit my goal, which was nice. A full minute improvement over 4 miles in 2 weeks. If I keep this up, in less than 2 months I'll be at my 19:21 personal best for 4 miles... right... which, by the way is a great story, but I'll save it for a rainy day...

Training Week III

June 19-25, 2006: 67 miles

Mon- AM: 4 miles in 27:13 / PM: 5 miles in 34:32
Tue- AM: 5 miles in 33:57 / PM: 5 miles in 33:35 + 8 x 100 m strides
Wed- 8 miles in 1:07:50, including 8 x 1' uphill
Thu- AM: 5 miles in 33:33 / PM: 6 miles in 40:15
Fri- AM: 5 miles in 33:21 / PM: 5 miles in 34:10
Sat- 6 miles in 39:01 + 8 x 100 m strides
Sun- 13 miles in 1:27:00, including pick ups of 1', 2', 1', 3', 1', 3' alternating 3' and 4' recoveries

* Legs are definitely coming back. Had a good week of training although my left adductor longus is still strained, but I feel it is on the way back to health. Perhaps only a couple more treatments and I should be good to go. Hill workout was strong, was smoother on my strides, but my long run was very rough. Way too humid and nasty, plus it was the first time I had run prior to 9AM in quite some time, especially for a long run. Wish I could wear my CW-X short tights on every run. Found a great recovery bar, the Snickers Marathon Caramel Nut Rush Protein Bar. Tasted great. Just what I needed, post-long run. After 90' of running you want to chew on something that tastes good, as well provide nutritional value. 20 grams of protein. Good stuff.

USA All-Time 5000m List (Top 20)

5000 METERS
12:58.21 ........ Bob Kennedy (Nik) 96
12:59.29 ...... Bernard Lagat (Nik) 05
13:01.15 ....... Sydney Maree (Pum) 85
13:10.19 ....... Adam Goucher (Nik) 05
13:10.86 .......... Alan Webb (Nik) 05
13:11.77 ..... Meb Keflezighi (Nik) 00
13:11.77 ........... Tim Broe (adi) 05
13:11.93 ..... Alberto Salazar (AW) 82
13:12.91 ... Matt Centrowitz (NYAC) 82
13:13.32 .... Abdi Abdirahman (Nik) 05
- 10 -
13:13.49 .... Bruce Bickford (NBal) 85
13:14.80 ...... Bill McChesney (Or) 82
13:15.00 ..... Matt Tegenkamp (Nik) 06
13:15.06 ...... Marty Liquori (FAA) 77
13:15.33 ......... Ian Dobson (Nik) 05
13:15.44 ........ Doug Padilla (AW) 85
13:15.86 ......... Jim Spivey (Asc) 94
13:16.02 ......... Dan Browne (Nik) 04
13:16.03 .......... Ryan Hall (Asc) 05
13:16.61 .. Dathan Ritzenhein (Nik) 06

USA Outdoor Track Championship Predictions

Men 10000 Meter Run
1. Abdi Abdirahman (Nike)
2. Meb Keflezighi (Nike)
3. Anthony Famiglietti (adidas)
4. Brandon Leslie (Sports Warrior)
5. Joshua McDougal (Liberty)

Women 10000 Meter Run
1. Katie McGregor (Reebok)
2. Amy Rudolph (adidas)
3. Sara Slattery (adidas)
4. Victoria Jackson (Arizona State)
5. Clara Horowitz (New Balance)

Men 800 Meter Run
1. Khadevis Robinson (Nike)
2. David Krummenacker (adidas)
3. Kevin Hicks (Nike)
4. Derrick Peterson (adidas)
5. Jonathan Johnson (Reebok)

Women 3000 Meter Steeplechase
1. Carrie Messner (Asics)
2. Lisa Galaviz (Nike)
3. Ann Gaffigan (New Balance)
4. Kelly Strong (Asics)
5. Lucinda Hull (adidas Raleigh)

Women 1500 Meter Run
1. Treniere Clement (Nike)
2. Christina Wurth (Nike)
3. Amy Mortimer (Reebok)
4. Sarah Schwald (Nike)
5. Lindsey Gallo (Reebok)

My Free Time

2006 USA Men's and Women's Marathon Performance Lists

http://www.lifestylerunning.citymax.com/f/Microsoft_Word_-_2006_USA_Men_s_Marathon_List.pdf

http://www.lifestylerunning.citymax.com/f/Microsoft_Word_-_2006_USA_Women_s_Marathon_List.pdf

Remember the Name

This is ten percent luck, twenty percent skill

Fifteen percent concentrated power of will

Five percent pleasure, fifty percent pain

And a hundred percent reason to remember the name!

He doesn't need his name up in lights

He just wants to be heard whether it's the beat or the mic

He feels so unlike everybody else, alone

In spite of the fact that some people still think that they know him

But fuck em, he knows the code

It's not about the salary

It's all about reality and making some noise

Makin the story - makin sure his clique stays up

That means when he puts it down Tak's pickin it up! let's go!

- Fort Minor

Training Week II

June 12-18, 2006: 67 Miles

Mon (12) AM- 4 miles in 28:27
PM- 5 miles in 34:39
Tue (13) AM- 5 miles in 31:57
PM- 5 miles in 34:03 + 8 x 100 m strides
Wed (14) 8 miles in 1:02:19, including 4 mile tempo in 23:31
Thu (15) AM- 5 miles in 38:35
PM- 6 miles in 41:51
Fri (16) AM- 5 miles in 31:52
PM- 4 miles in 23:58
Sat (17) 5 miles in 30:55 + 8 x 100 m strides
Sun (18) 15 miles in 1:36:11, including pick ups of 1', 2', 1', 3', 1', 3' alternating 3' and 4' recoveries, closing last mile in 5:36

Gift for Me

My 3rd Father's Day Experience

And so today's was Father's Day. A day I have yet to fully embrace, as it is a bit hazy every year when faced with the fact that, yes, I am a father, and will soon be a father of two. It really doesn't hit me... getting gifts, having a festive day. In my life, every day is Father's Day with the bumbling bundle of energy that is my daughter, Madelyn, Mrs. Go-to-sleep-at-10pm-and-I-don't-nap-and-run-around-all-day beauty of a girl.


We started off the day heading over to our good friend's house, John and Tanja (Radovic) Eckart. Tanja is a rabid soccer fan for her home country Croatia, and today was Croatia versus Japan. Actually, my day was supposed to start out with a 15-mile long fartlek run at 6:30AM and then we would head-out to the Eckart residence, but I felt my injury slightly in the morning, and figured it would be best to rest. Yeah, once again, a crappy rationalization not to run early in the morning. Anyway, Perla and I headed off to Dunkin' Donuts and Einstein Bagels for breakfast treats, and then it was off to see the World Cup.

Croatia ended up tying Japan, which is basically a loss for the soccer-powerhouse country. It was quite fun watching the game, pretty much highlighted in Croatian, as Tanja and her friend (both over 6' tall and ex-professional volleyball players) lived and died with shot on goal after shot on goal. John was dressed nicely in a Croatian jersey of Prso and a silly Croatian hat, which I wish I had a picture of for the blog. But, Tanja was so thoughtful of Madelyn while in Croatia for three weeks, that she purchased a Croatia outfit for Madelyn, which she proudly wore all Father's Day (and which we had to explain all of our family that Perla is Mexican, not Croatian.. okay, not really, but everyone asked the significance of the Croatian girl in the house playing in her new Hello Kitty Castle that my mom bought her).

So, we spent the day with all my immediate family, watching Brazil defeat Australia and Korea wonderfully tie France. I finally changed out of my Mexico jersey in favor of a nice orange Lacoste polo my sister bought me for the occasion. But, all the while, I kept thinking about my long run. 15 miles of fartlek. It laid on my mind like dirt on a coffin. Every passing hour was more and more guilt etching itself in my subconscious, threatening my manhood. Jake went long today.. so did Armando.. you know everyone else is out training...

And, finally, I got a break, got dressed in my black CW-X short tights and headed out to Parrot Jungle for my 15 mile run. Last week I had run the same fartlek, but only covered 13 miles. This week I had two more miles. I started out feeling sluggish, but soon I realized I was lighter on my feet and quite smooth and strong. I had been dreading this run because last week's effort was so difficult. It was 85 minutes of agony, muscles aching, lungs expanding, joints creaking, tendons tearing.

But, already, this run was feeling much more positive. I wasn't as anxious. I realized I had a long way to run and that I needed to be patient. I realized I didn't have to sprint madly at every fartlek interval. The more miles I ran, the looser and stronger I became. My pick ups became more and more effective and efficient. I was picking up the pace in 85-degree heat without a problem. Everything was operating well, and in the last 10-minutes I picked up the pace and knocked off my last mile in 5:35. Amazing. Just a week ago all I could close was in 6:10. Just four days ago I could only manage 5:50 pace for a 4 mile tempo.

Once again, I realized that only hard work pays off in this sport. The time allotted to drills, rehad, strides, mileage. Everything. A great cap to the week, but more importantly, this long run was a well-deserved present for Father's Day and finished off a wonderful day, that will hopefully only get more wonderful if the Heat can beat the Mavericks tonight. Thanks for tuning in...

"A" for Effort

Goal: 4 Miles at 5'50" pace
Actual: 4 Miles in 23'31" (5'52" pace)
[5'57", 11'51" (5'54"), 17'42" (5'51"), 5'49"]

Today was a big day. First of all, it was a test. Not only a test of fitness, but also a test of injury and perseverance. I love workouts. I get so nervous for them, especially ones that are on the track and timed, because, quite simply, "the track does not lie."

By 11:30AM this morning I was already dying of anxiety to run my workout- to see if I am on the road back from injury or if I am in more of a hole and am just kidding myself. By 12:30PM, I was out the door in close to 100-degree weather. The sun was directly above me, but I was on a mission: a mission to prove to myself I am ready to continue training at the level I have been training.

The goal: 4 miles at a measley 5'50" pace. In the past, such a run would not even constitute workout status, as I finish most of my runs at this pace when healthy. However, after Sunday's long run that saw me virtually sprint a 6'07" final mile, I knew that 5'50" pace would be quite a challenge... and it wasn't helping that 1) I was tired, and 2) it was midday and HOT!

I chose to ignore the heat and went about jogging 2 miles in about 18'. When I arrived at the track at FIU I was unable to find any shade, as the sun was directly above me. Not even 40-foot light poles offered shade. Amazing, I figured, but heck, what would five minutes of shade do anyway.

I put on my flats and was on my way, trying not to think of the up-coming 16 laps. I passed through 200 meters in what I hoped would be 42-seconds, but I see ":45" and panic. Man, this is going to be tougher than I thought. I have lost so much muscle and power in my stride since my injury that 6' pace is now a challenge. I bore down, passing 400 meters in 1'29"... need to pick it up. I no longer look at my watch and pass the mile in 5'57".. maybe I should run 4 x 1600 in 5'50" because I'm already 7" off-pace and feeling like I cannot go faster. I choose to continue. The workout called for four consecutive miles at 5'50" pace, not four individual miles with rest.. big difference.

By a mile and a half I feel like I am not going to make the workout. My injured leg does not hurt, but it is weak. I am breathing heavily. My body temperature is probably close to 107-degrees, but I digress... I hit two miles in a surprising 11:51. I try to do the math and just figure, good, that was a sub-6' mile, so it qualifies as a 5'50"-range mile. Should I turn around and run in the opposite direction? Is going 16 laps the same way going to hurt me? Ah, Bill Rodgers didn't run backwards..

And then it happens: my breathing relaxes, my stride becomes metronomic. I become relaxed. And now I look forward to mile three. I start feeling positive about the workout, but I do not become aggressive. I continue at my natural pace and pass through three miles in 17'42". I am thinking, good, only a mile to go. You've got it. Just stay relaxed. I think I smell my flesh searing and burning..

By now I am thinking that the dehydration and heat will cause me to fall off pace. I start being thankful that I have been doing all of my mileage and drills and rehab. Because I am strong. I close well, with no strain (goal) and finish in 23'31", short of the 23'20" goal, but good nonetheless. It is hot. But I am happy. Goal complete, and I live to run another day.

I spent the rest of the day watching Germany vs. Poland in an instant classic on Univision. My body needed this run. The next time I repeat this workout, I expect a pace in the 5'40" range. I press on...

James & Melissa Arroyave's Wedding

Training Week

June 5-11, 2006: 63 Miles

Mon (05) AM- 4 miles in 32:19 + Flexibility Drills
PM- 5 miles in 39:08 with Joe and John
Tue (06) AM- 5 miles in 32:43
PM- Stretching with Armando and Deep Tissue Massage
Wed (07) 9 miles, including 8 x 1' up Bridge with John in 1:16:46
Thu (08) AM- 6 miles in 39:50
PM- 6 miles in 40:19 with Eduardo and Armando
Fri (09) AM- 5 miles in 34:39
PM- 5 miles in 34:44 + 8 x 100 m strides with Eduardo and John
Sat (10) 5 miles in 32:30 + Flexibility Drills
Sun (11) 13 miles with 1', 2', 1', 3', '1, 3' pick ups alternating 3' and 4' recoveries in 1:23:47

* Still trying to run through an abductor magnus/gracilis (groin) injury. Decided to super-load it and see how it responds. Am able to run well, with no limit in motion, but the pain persists and is constant. Am doing countless drills and stretching and treatment, but not much improvement on the muscle group. Will continue to train through until it either tears or gets better (always my philosophy on injury). Worked very well on my long run on Sunday, working down the last mile to sub-6:10 in Tropical Storm Alberto. Will seek more treatment this up-coming week.

Switching Shoes

Interesting week, as I have decided to switch shoe companies. I had been wearing the Saucony Grid Tangent as my regular training shoe, but Saucony has now released the second version, the Saucony Grid Tangent 2, which is weighing in much heavier than the original model at 10.6 ounces.

So, I called up my ex-Assistant Manager at On the Run, Chris Bittinger, and had him weigh the following shoes: Asics DS-Trainer, Nike Zoom Elite, New Balance 901, and the Mizuno Elixir.. all lightweight stability shoes.

And, I am back in an old-favorite, the Asics DS-Trainer XI. I cannot wait to run in this shoe, as I am sure it has a lower heel height than the Tangent, and I am sure it will be much more responsive. Plus, it did not hurt that Deena Kastor has been tearing it up in Asics for quite some time now, especially after her 2:19:36 clocking in my new racing flat, the Asics DS-Racer, another old favorite (especially of Sam Rodriguez, whom I believe has the original model ever created: and they'll be on display at Rice University tomorrow night in the Mile).

Anyhow, that's an exciting day in my life... other than planning our move back to H-Town..

NCAA Division I Outdoor Track and Field

PREDICTIONS

Men 800 Meter Run
1. Courtney Jaworski (Pennsylvania)
2. Shaun Smith (Oral Roberts)
3. Prince Mumba (Oral Roberts)

Men 1500 Meter Run
1. Leonel Manzano (Texas)
2. Adam Perkins (Arkansas)
3. Shane Stroup (Florida)

Men 3000 Meter Steeplechase
1. Mircea Bogdan (Texas-El Paso)
2. Andrew Lemoncello (Florida State)
3. Patrick Mutai (Texas-El Paso)

Men 5000 Meter Run
1. Brent Vaughn (Colorado)
2. Robert Cheseret (Arizona)
3. Chris Solinsky (Wisconsin)

Men 10,000 Meter Run
1. Rod Koborsi (Georgetown)
2. Bret Schoolmeester (Colorado)
3. Josphat Boit (Arkansas)

I am dating this picture back to 1996, my Freshman year at FIU at the Greentree Invitational. It could also be 1997, my Sophomore year, but directly behind me is former Miami Coach Rodney Price, whom I believe his last year at UM was 1996. Anyway, I posted this picture because it was my collegiate Cross Country debut race.

Picture this: the year before I had been Florida's high school 3200m State Runner-Up (9:37.30) and the only senior harrier the Florida XC State Meet in the Top 10 (6th in 15:17) that did not attend the University of Florida. I accepted a full scholarship to FIU, and was expected to make an impact immediately on a very talented and veteran squad. We also had a couple of other top freshmen recruits from the area on the team, Eric Castaing of Sunset and Juan Yanes of Columbus.

All summer I suffered from Osgood Slaughters Disease, that absolutely thrashed my training. I was in pain constantly, but would not show it. But it showed in the race, as I ran 23:53 for 4 miles of Cross Country, and if memory serves me correctly, I placed 11th ON MY OWN TEAM!!!

That's why I winked in the finish chute: I knew I would be back. I disappointed many people with that race, but I was at the lowest point of my running career, and I had only one way to go: up. I am not sure if my coach, Coach Becker, spoke to me after the race or not.

I would go on to run even worse a week later with a 30:43, 8000m performace at UCF, getting passed by a runner with an amputated leg. I started gaining momentum and ran 27:45 at Florida State after that, finally eeking into the top seven runners (Coach wanted a return on his investment so he took me to races amongst the grumbling of the Seniors). Finally, I broke free with a seasonal best 26:17 at Jacksonville and earned Freshman of the Year Honors of the TAAC, placing 11th at the Cross Country Conference Championship (one spot out of All-Conference in a race dominated by Andrew Letherby of Australia and Georgia State). I capped off the season with a solid 10K performance at the South Super Regional at Furman University in 32:53, out-kicking none other than David Krummenacker of Georgia Tech for something like 169th place overall.

I would go on to win the Greentree Invitational in 1998 , winning by 34-seconds in 20:39, and would repeat in a course-record 19:55 in 1999 in an epic battle with FootLocker All-American and Miami legend, Nick Gramsky.

Morale of the story: Press on...

Ft. Myers Beach Trip

Probably the best moment I have ever captured on film... my dad tossing my daughter in the air at Ft. Myers Beach.
The Girls: Rebecca, Madelyn, Perla, and birthday girl, Julie.
The Boys: Alex, Madelyn, myself, Eduardo, and my Dad..The Family... Perla, Madelyn, and I.