Beer Mile

I've been seeing more and more stuff about the beer mile-- apparently it's becoming more and more of a thing these days. There's even a www.beermile.com website, with rules, FAQ, forums, and such. It also lists which beers were the most popular, as well as verified world bests. As of this writing, the world record beer mile is 4:47. Seriously-- someone ran a 4:47 beer mile! Shotgunning the beer is against the rules, so someone is really, really good at drinking beer quickly. Wow.

Yesterday I competed in my first beer mile event. You know the drill-- drink a beer, run a quarter mile, repeat until you've run a mile. I typically like to keep my beer and my running separated, but I had to give this a shot. It's not about the winning, but I was still a little nervous as to how I would respond-- would I barf my guts up (resulting in a penalty lap)? Would I feel miserable with all that sloshing around going on?

So I got a six pack of beer I wouldn't mind chugging and got out there. I'll enjoy the 'good' beer when time is not an issue.

It went a lot better than I expected, and it turns out people shouldn't be allowed to have that much fun. The sloshing around thing was not a concern, but the carbonation was. Feeling bloated was the biggest thing. As long as I could burp, I didn't really mind. The only time I felt like I might be sick was after my first quarter mile, when I felt like a beach ball. But three or four good rips and life got better.

As for the running, I was also pleased. No calf concerns arose-- still healthy on that front. I even ran an 8:06 mile, which is pretty solid. I was far more concerned about the beer than I was about the running part of things-- I didn't run to put up a good number, but I could have gone faster.

There were 11 of us altogether and I think I took 8th, with a time of 14:20.

Inserts

It's been a couple of slow weeks running around here, since I was pretty bummed about my right calf acting up most recently. A combination of that and schoolwork mean that I haven't hit the pavement much recently.

Today I went back to the therapist to hear what they had to say. Thankfully, the dry needle toteboard remained at five, but she did rub out my left calf and Achilles with a metal stick and some sort of scraper (didn't see what it looked like, only what it felt like) to help remove scar tissue.

Then I got to run on the treadmill for a gait evaluation, which I kind of wanted anyhow. I'm doing fine on the new and improved midfoot landing, but it turns out I am a very mild pronator. I learned that about 4 degrees pronation is OK, but my angle of pronation is at about 11 degrees. This means instead of my Achilles going straight up and down at footstrike, it leans in about that much. She showed me video of my brief running episode, and it's amazing what their technology does. She just recorded me on an iPad, played it back, and even showed me the geometry involved. I was wowed, but also happier that I knew something now that I didn't before.

So that means I need mild stability in my shoes. I panicked once the therapist told me this, since I have so many pairs of neutral running shoes. The good thing is that a Superfeet-style insert should work well, I'll just have to move them in and out as I cycle through my shoes. No worries.

This helps me better understand the concept of inserts, and it furthers my thought that just because you are 'getting away' with something (i.e. not getting injured), does not necessarily mean you're doing it right. I found out my biomechanics are different (not much I can do about that) but that there is equipment available that will help further minimize my risk of injury.

I'd been a big-time heel striker who didn't run with any inserts in my shoes, but now I've learned better ideas on staying healthy while running.

Knots

Dry needling toteboard: 5.

The last few weeks of running had been solid, by recent standards. 12 miles last week (3-3-3-3) and 13 last week (3-3-3-4). Since these were good weeks of running and my calves had been behaving, I ran 4.25 on Monday after work but my right leg was tugging at me a little. Not enough to stop, just enough to let me know it was there. I was going to rest Tuesday, anyway.

Wednesday I wanted to see what I could do, speedwise, on my 5K route. My half-mile splits were just under 4:00, which is booking for me. With a half mile to go, my right calf knotted up on me. The right one. Not the left one, the problem child. So I was pissed, even though I was able to run-walk the rest of the way home.

So I explained it to my physical therapist, who found knots in both calves. It was worse in the right than in the left. He decided to dry needle me after finding knots in both legs, even though my left calf has been OK lately.

That was Thursday morning. It's worth noting that I'm able to walk around better now after these dry needle sessions than I could before. This was helpful, since Thursday was a day full of meetings and walking.

I'm just back in on a Saturday morning from trying to run to the local YWCO but my right calf barely got me a quarter mile out and quarter mile back. So it's another setback. I feel I've been concentrating on form and hitting various checkpoints along the way, such as trying to run tall, 'pop' my knees out as I run, and focusing on landing just behind the ball of my foot. Midfoot striking is the key.

I thought I'd been doing OK, but now it seems as though more patience is called for. I'd wanted to run a fast 5K in January, then I settled for running well at Thanksgiving and Holiday races, now I'll just settle for running at all.

So it's a bummer.

Sidelines

So the dry needling worked the first time, and I was able to get back out on the road for a few weeks. I felt great-- it was wonderful to get back out there.

But then...

I had been assigned some exercises in conjunction, and things went well as long as I did them. Then my calf seized up again two weeks ago during a six-miler, which was my longest run in several weeks. So I dragged my left leg home and went about the healing progress, stretching my calf and rolling it out at least once a day.

I ran once more that week and felt the same twinge after 2 1/2 miles or so, and the same thing happened. The outcome was similar when I went for a four-miler and had to cut it short.

So I went back for 'the treatment' again.

Only thing is, it was worse today. I'd slacked off on my strengthening exercises and paid for it. The therapist went in with a syringe and loosened up several smaller knots before he actually hooked up the dry needles to the electrodes. This intense throbbing was the most pain I've experienced as a runner, and it will definitely serve as a reminder.

So I'm back on the sidelines for a week or so, though he said to let pain be my guide. I've also got KT Tape on my left calf as a way of keeping it stretched out. I hobble around like a pirate when I first get up off the couch, but then it's not as bad when I walk around a bit. You should've seen me in the grocery store-- I was the guy waddling around with the black tape on his leg. Memories.

So my winter 5K/8K schedule is on hold again as I heal up. I think this is the longest period of time I've had to deal with something like this. Definitely frustrating, since I'm not really used to it. It has taught me a lesson though: I am a 40-something and have to do a better job of stretching and rolling and strength training. You know-- those things I always read about in the running mags but kind of blew off.

Can't do that anymore.

Bummer too, since the season seems to be changing already here in Georgia. Mornings have been cooler. I'll just be patient and have my coffee in the meanwhile, and be ready when my time comes.

Dry Needling

I was out on one of my regular five-mile routes about a month ago when I felt a small twinge in my left calf. This is the same calf that I hurt about ten years ago while trying to catch up on the training schedule, and the same one that nags from time to time.

So I noted it and kept on my way, just like we all do when we feel something. Only this time it actually flared up and forced me to walk the mile and a half home. It sure does suck being decked out in running gear while walking home and dragging a leg behind me.

As treatment, I tried stretching and rolling, even a little swimming and later on I would ice it (which felt like it was helping). Nothing really provided a solution. I'd go out a few times and it would act up after a mile or so. I actually ran a three on a treadmill at a resort in San Jose del Cabo and it never acted up. But that didn't last too long.

One day last week I finally broke down and went to the therapist-- our running shop has good synergy with these guys. As it turns out I sold a pair of shoes to the guy who worked on me. I was embarrassed since he recognized me first.

Anyhow, I had a pretty big knot in my left calf that required dry needling. Deep tissue massage would only solve the issue temporarily. So the guy sticks two needles in my leg that look like meat thermometers. My calf immediately starts seizing up, as though I was flexing my calf muscle repeatedly. It even felt a little like a cramp. Then he hooked me up to the electrodes to get the knot out. I was afraid to look behind me-- I didn't want to inadvertently move things around that were already inside me, and I certainly didn't want to freak out when I saw needles.

This went on for about 10 minutes, after which time I went to work my shift at the store, dragging one leg behind me the whole time. That went on for a few days, but it felt progressively better as the weekend wore on.

Tuesday I got the green light to go run again. Talk about hearing music... But I also got some exercises to do on my own, since my hamstrings and glutes haven't done much-- only my calves. Calf stretches, knee extensions with a resistance band, and hamstring contractions with my heel on a door frame. This is all meant to get my legs more involved in the act of running.

My first run was this morning-- I'd forgotten about trying to run in the Georgia heat, even at 7:30 am. I didn't pay much attention to pace as much as I did my cadence. It seems I also strike the ground with a straight leg, so my instructions were to quicken my cadence to about 180 per minute, and concentrate on more of a midfoot landing. Now I always thought my cadence (usually around 176) was pretty good, but we'll make this adjustment since it should allow me to get back out there regularly.

The scale says my weight is up to 175, which means I've got some work to do. The wife and I have made a few lifestyle changes so hopefully that number will drop soon.

Marigold 10K Race Report

A few weeks back I ran the Marigold 10K race, as part of the Marigold Festival in Winterville, which is just down the road from where we live. Having run it last year and making the logistical mistakes I did, I signed up in advance and got there early enough to prepare.

The difference is that last year I was in better shape. Being a graduate student means my running has suffered, and I haven't placed a high enough priority on it these days. That's something I'm working on.

So-- onto the race. I laced up my old trusty Nike Pegasus 31 shoes, and for some reason chose not to wear my red Athens Road Runners tech shirt. I've got no good reason for this, but it seemed like the thing to do at the time.

I set my PR of 45:04 at this race last year. It's very flat and fast. Runners pass by the finishing area twice before coming to the actual finish. We did one loop and came back, then did a loop in another direction. The third loop is a shorter out and back. I knew I wouldn't set any speed records this day, since my training has been sporadic at best.

My half-mile splits were decent (3:40-ish) until mile 4, when a slight uphill, the sun coming out, and my lack of fitness all came into play. Splits climbed all the up to 3:59. They were better toward the end, but the damage was done-- I knew this wouldn't be my day. My time was 47:09, good for 42nd overall and 6th in my age group.

Athens Road Runners took over principal sponsorship of this event a few years back, and participation has picked up. Last year I was 30th out of 193, and took home 3rd in my age group. A time like that this year would've put me 29th, but out of 230 finishers, and no Shiny Metal Object to take home. So we're stepping things up around here.

As always, it was good to see my running friends, to get a good workout in, and to hang out at the Fleet Feet Athens tent for a bit.

Garmin 220 Product Review

            I won two fantasy football leagues this past season. One is an eight-team league I’ve been playing in for 15 years that costs nothing to play. The other league is far and away the one I care about most, and it costs $20 to play. The cost doesn’t matter—I spend 20 bucks on a lot of things that are worse than this. I won that league and scored $140 for winning the championship (thanks to Marshawn Lynch), the semifinal, plus my division.

            So I had some winnings burning a hole in my pocket. I used the skrilla to buy a new Garmin 220, taking advantage of some discounts available through work. It replaced my old G 405, which I used for almost five years, roughly 3500 miles, two marathons, and three halfs.

            I love this watch. It’s much easier to use and navigate. There is no bezel so there’s no wondering whether I’ll get to the screen I want. Everything is so accessible when I’m out there on the road. Currently I seem to like having the auto lap set to 0.62 miles because it lets me know what my 1K splits are, but I think I’ll soon go back to my old favorite of 0.5 mile splits.

            I’ve also got my heart rate data back, since my old monitor syncs with the watch. It took a few weeks for me to realize, however, that the watch won’t search for it unless it’s activated in settings.

            The time, pace, average pace, and distance are carryovers—things I still use midrun.

            A new feature is that the 220 keeps track of my cadence, or the number of footstrikes per minute. Previously I would’ve had to buy a foot pod to measure this data. Now it’s readily available. Right around 180 total strikes per minute is what’s recommended, and I’ve usually been around 178, which is a remnant of keeping track of it while bored on the treadmill. So it’s not a big thing for me, but it’s good to check occasionally.

            The old 405 had a wireless connection for uploading runs, and things weren’t always readily uploaded. Maybe it was more about the age of the computer. But I have a new computer to go with my new watch, and all I need is a USB port when my watch goes into its dock, and the run shows up pretty immediately. I don’t have to guess anymore.

            I’ve worn this watch for nearly two months and 122 miles (along with my new green RoadID that I don’t leave home without). I am a big fan of its simplicity and ease of use when running.

Monday Group

        I had to postpone Monday’s morning run to the evening, at which time I joined the 6 pm group run at Fleet Feet sports, where I also work. School has severely curtailed my ability to hang out with this crowd, but I made it this time. It’s always good to see friends. The Pearl Izumi shoe rep brought these dudes for us to take for a spin:

These are their new M3 stability shoes. They are super soft, and have lots and lots and lots of cushion. The medial side of the shoe is not colored differently (a trait of virtually any stability shoe), but the sole of the shoe does have a different color to set it apart. They are still true to their triathlon heritage in that the upper is still seamless, which plays a part in eliminating a source of rubbing and discomfort.

            I am a neutral striker so I didn’t really notice the added support, but I did notice the pillow-soft feel to them. While they are outstanding, I’m not accustomed to sinking into the shoe as I run. I felt like I had to work harder out of each stride. These would be outstanding shoes for a heavier person or someone with a heavier footstrike.

            Which brings us to the run itself. The route changed since my last group run, and it was five of the toughest miles I’ve run recently, featuring some of Athens’ most challenging hills. It helped knowing it was basically flat/slight downhill for the last mile. Postgame featured a chance to catch up with some friends, as well as a reward of yummy smoothie form the health food store across the street.

            So it makes four consecutive run days, which included 6x800 at about 3:35-3:40 per interval, and some weights on Sunday. I’m pretty sure I’m going to run the Marigold 10K in May, the same race I ran last year and set a PR. Those interval times will get me down to 7:20 per mile or better, so I’m confident I can get it done. Just have to keep after it and build a sturdy mileage base, which has been spotty at times here in the last few months.

Vacation

I recently returned from five days at my parents’ home in El Paso. It’s the first time I’ve been home in over three years, and the first time since December of 2006 that I’ve been here long enough to look around. My most recent visit was in 2011 and lasted not quite 48 hours. It was over before it really started.

            So I had time to look around and see what’s new. The locals never notice the incremental changes, but I sure paid attention to what’s different as far as how the old neighborhood looks. I couldn’t go anywhere without remembering what used to be on this street corner, or how the folks who lived here used to have an awesome Christmas display that seemed to grow every year.

            I also went outside to run for the first time. In 2011 I ran a five on the treadmill at the hotel, but it’s March and it’s perfect weather, so I laced up my Saucony Ride 3 shoes for three trips around the old joint.

            The first thing I realized is how compact it is. Walking to the park or to school seemed so far away, but it’s just a half-mile to my old high school and .6 to the adjoining elementary school I attended. I ran down streets where old friends lived, to the park where I played youth baseball, to my old junior high (it’s a middle school now), and just all over the place. I felt like I was so far away from base camp, yet my watch didn’t agree with that.

            One thing I’ll remember is running around the 400-meter track at the high school stadium, which buts right against my old elementary school (which also felt tiny). The playing surface is now fieldturf and the rickety-crickety old scoreboard has been replaced a few times over the years, and the stadium itself could tell a few stories. But for PE class as an eight-year old, we’d head over to the track for the dreaded mile run. I’d sprint out over the first 100 and spend the rest of the time mostly walking, and ending with a time north of 12 minutes. I think I even donated some flesh from both my elbows to that track, which was not yet recycled rubber in the late 1970s. The traction was not as good. I wouldn’t know what to call it, but concrete-like seems appropriate.

            I also ran some on that track after I graduated from high school, as I tried to get in shape for the physical rigors of military life. It went only slightly better than when I was a youth.

            This is some of what I brought to the track on a sun-splashed late morning. I had forgotten how gorgeous March in El Paso could be. The track coaches were nice enough to let me get my run in on the outside lanes. I doubt the kids paid any mind to the old, slow guy in the headband. I ran three laps and headed back out into the surrounding neighborhoods, not wanting to spend too much time remembering what it was like to be a kid. But it sure was a perfect day.

            I also ran with this right in my face:

 

This is what it looks like outside my front door. Never realized how much I miss it.

             Whenever I ran out of numbers for my brain to crunch, I would look up to see the Franklin Mountains staring right back at me. It’s always funny the things you miss—I saw them as I walked outside every morning for school, but didn’t really notice them. Now I miss them, as I’ve lived away from home for 25 years. It sure was great to have them as company. I saw and reminisced a lot more by running through the old hood than I would have by driving. It was great.

            Three runs, 17 miles at 3900 feet of elevation. Loved every minute of it.

            

Off Week

This week has not been a good one from a running standpoint. I had an 8:30 interview Monday morning for a class assignment, which stretched into Tuesday. By then, inertia and weather took over. The sleet and snow was coming down just a little bit too heavily Wednesday afternoon, so my run (in addition to my 1:00 class) got called on account of the weather. It wasn't until later that I realized I could go to the Y. Oh well.

So I haven't run in a week. I'm healthy, just fighting the blerch at this point.

I did work at Fleet Feet Thursday and Friday-- I like talking to/meeting people and helping them find good shoes. The store really has a good vibe and I like being a small part of it. I'm also excited about picking up a Garmin 220. I just have to figure out logistics.

Hitting the gym

I've been pleased with my training recently-- 22 miles in each of the last two weeks. Not a whole lot, but the good part is that I've been able to get out and bang a few miles pretty regularly. Nothing special as far as intervals/repeats or anything specialized, but just a good feeling knowing I've done something to help myself.

The First Lady and I also got gym memberships at the local YWCO that's right up the street from our home-- about one mile away. We looked at this place and at the Gold's Gym equivalent, which is also very close. We walked in there and they wanted to see ID and have us fill out marketing information. Truth is, they lost us in this first 30 seconds. Then they sat us down to talk numbers like we were about to buy a car. There are gobs of treadmills there and it was a really nice place, but I don't really want to belong to/pay for a joint that has a pool table in the men's locker room. 

So we went with the gym that seems a little more community-oriented. They have a pool I plan to make use of, but today I went and got on the treadmill for a fiver. I was a little short of time or I'd have run up there-- used to do that in Clay Center all the time. I got a solid workout in, beginning with two sets of lunges while I waited for a machine to open up. The run itself was dull-- Let's Make A Deal and The Price Is Right kept me occupied. I fiddled with the speed a little and got five miles done in 43:03. 

As this issue goes to press, I don't even feel like I ran-- it's like when I ran on the indoor track last month. No hills, no wind, and I didn't have to layer up. It doesn't matter though, I got miles in today on a low-impact surface and I changed the scenery a little. 

Plus, I added in some strength training. This is something I've avoided in the past but I'll pay more attention now that we've made the investment. Besides, my body has gotten a little out of control as a result of my back issues of last fall. 

Now I know

The training has gone well over the last few weeks since my last 5K. I made it to 22 miles last week, capping it with a Saturday trip to the track for 6x800 repeats that were about 3:50 per half. It was a solid effort, but I left some effort out there. 400 repeats are on the agenda for this weekend. Sure is nice when the long run is also speed day and two birds can be killed with one stone.

Speaking of the Chilly Dawg 5K, I figured out who the gentleman is who has beaten me the last two years. The guy lives in the neighborhood and he runs past the store often with one of his dogs (he has four). He'll run with one and then with another. The dogs might be Labradors, not sure on that, but they're definitely good running dogs. I think he said the other two aren't really leash-trained. The store has a metal Saucony water bowl out front which his pups take advantage of, especially when the weather heats up. He's a regular at the running store, and I spoke to him for a moment and it suddenly dawned on me. I don't think he knows who I am-- it's possible he knows me from the race or from the store, but likely not both.

It's funny how knowing who a rival is definitely makes it harder to talk smack.

Chilly Dawg 2015 Race Report

This year's Chilly Dawg 5K didn't quite live up to its billing like it did last year when the temps were in the teens. The rain had stopped earlier in the morning and the clouds were clearing, so it was damp and cool, with some wind to make it a little brisk outside. Temps were in the low 40s, so the fireplace at the pavilion was still a popular spot, though it wasn't nearly as cold as it was in 2014.

I had run some decent 400 repeats recently, and Wednesday's run went so well that I hoped to sneak in under 22:00.

Snazzy long-sleeve cotton race tee.
 Same design as 2014, but last year's shirt
was an ice blue color instead of the red seen here.

Prerace meal was a cup of coffee, a slice of wheat toast with Nutella, a banana and some water. I went with two layers above the waist-- short-sleeved tech shirt with arm warmers under a long-sleeve Athens Road Runners tech shirt. Also two layers below, with tech briefs under running tights, topped off by my wind pants. Feetures! quarter-length socks and my Asics Gel-Lyte 33 shoes rounded out my outfit. I hadn't raced or run in those shoes in a long time, since I have other shoes to use as everyday trainers. I don't run with music anymore.

The wife's department at The University of Georgia sponsored the race-- Financial Planning, Housing and Consumer Economics, so she served as a course marshal and did a fantastic job. The course at Sandy Creek Park was exactly the same as it was last year.

I have trouble starting out too slowly and having it cost me at the end, so I put the hammer down early this time and had a first mile right at 7:00. I felt a little winded already at this point and didn't know how long I could hold the pace. Didn't have any trouble with traffic except for taking an elbow to the ribs right at the start. If you're not going to start out fast, don't get to the front of the starting corral.

Another runner soon appeared on my left hip as I realized I was pacing someone with a heavy footstrike. I don't know when this guy showed up, but he seemed to think I was at a good pace for him and he wasn't interested in passing. So I just kept on doing my thing. It could be a reason I ran so fast-- I felt like there was a herd of buffalo chasing me!

My second mile was 7:04, and I was red-lining it-- I had to remind myself that this would all be over really soon. Part of the 'pain is temporary, pride is forever' school of thought. There are no hills on this course, just a few rises. But when I was breathing as hard as I was, they felt like Everest.

I was able to keep on trucking through the third mile, but as I came back from a turnaround, I developed a side stitch and felt like I'd finally run out of gas. Oh well, I thought, I ran hard and gave it my all. I told the guy for whom I was rabbiting to go and get it if he wanted it, that my tank was about empty. He just told me to keep going, that we were almost home. This little bit of encouragement got me to the end. That, and realizing that he was observing proper etiquette by not smoking me at the end. I made the last .3 of a mile with his encouragement. I shook his hand at the finish, but I lost track of him after that.

21:49 was my finishing time, a personal best by :22, better than last year's 22:11 at last year's CD5K. I had really red-lined it-- I felt like I'd given everything I had to give. The finishing official handed me a card with the number 17 on it, so I was happy about that. I was also pleased to see that I was at the top of my age group, just as I was last year. I had hoped to win a master's championship, since I missed by :32 in 2014. As it turned out, I ran the exact time that the master's winner ran last year. The thing is, the guy who actually won it in '14 ran :05 faster than me today, so he defended his title like I defended mine. I was within range at the end, but I had no hope of catching him. So I did whittle the difference from :32 to :05.

Race number and Shiny Metal Object
for winning 40-44 for the second straight year

I just can't stop being happy about my effort. I ran harder and faster than I ever have before. I still won a Shiny Metal Object, got to see some of my running friends, and had a wonderful brunch with The First Lady afterward.

So life is (and always has been) good.

I don't have anything on my race calendar now, though I think I'll head back out there in 4-6 weeks just to stay active. I'm pretty sure I'll alternate fast 400 repeats along with some 800s. Maybe someday I can run a 5K in under 20.

This week

Not a lot of running happening this week, but what I've done has been pretty good.

I started out on MLK Monday wanting to check out the Ramsey Center on the UGA campus, since I could park for free because of the holiday. Getting a workout after class during the week, especially on Friday, would be very convenient. However, I would have to pay to park if I arrived before 4 pm. To use a fitness center I'm already paying for. Thanks guys.

Anyhow, if there's a treadmill in the place, I couldn't find it. It is an impressive place, though. It's where the Swim Dawgs swim and dive, and in another part of the complex is the court where the Volley Dawgs play.

I would up getting a five-miler in on the eight-laps-to-a-mile indoor track. There wasn't a big crowd at this point, so traffic was OK. This was probably the easiest five I've ever run-- no inclines, no hills, no weather. My 1/8 splits, courtesy of the clocks at the pool next door, were right around a minute, then closer to 57-58. Wound up right at 41:00. Later on in the day, when your legs are energized and you remember what a good thing you did earlier, I could barely tell that I ran. I did do a little core work, and I guess the 8:12 pace helped with turnover, but I didn't feel like it took much effort.

My second run of the week came after class Wednesday, and after walking Beasley (the official dog of Team Woodrow Racing). Temps were right around 60, so it was short sleeves and shorts (the week of weather had been pretty nice until today). It was five-mile time trial day, and I was very happy with this effort. Since I started back after my back injury, I'd had trouble getting through one 1.5 mile loop under 13:00. This time, all three loops were under 12:30-- 12:25, 11:59, and 11:56. So I was pleased with the times and with the work I did. 40:53 all together.

So now all the hay is in the barn for tomorrow's Chilly Dawg 5K. Supposed to be chilly and wet, though the rain should have stopped before the 9 am start. It won't be cloudy and mid-teens at the start like last year, thankfully. I won the 40-44 age group last year, but who knows what the crowd will be like. I feel like I can put up a time in the 22-minute area, and I'd like to sneak in under 22 if it's possible. I'm not really sure what to expect, since my weekly mileage is down.

I'm just eager to get back out there, see my running friends and compete against myself to see what I've got.

Priorities

In looking at my running logs over the past few months since returning from my back injury, my weekly mileage has been all over the place. It's been as low as 11.5 and as high as 23 the week of Christmas, when Santa brought me a snazzy new pair of Tifosi sunglasses. Most weeks I've run in the upper teens.

I'm OK with it for now, since I'm in the process of reorganizing my priorities, and I've also begun my second semester of graduate school. I like that running is still high on my list of things to do, and I still like how I feel after a run. But I'll have to get used to shorter daily runs (cutting a few miles from the 6 or 7 I used to do) in order to fit my schedule, and I'll also have to adjust to being a little more winded, since my conditioning isn't what it used to be.

Two weeks until raceday. Might have to start adjusting my expectations since the last few runs haven't felt all that great.

400 repeats

I'm getting ready for my first 5K of 2015-- the Chilly Dawg race on January 24.

This means I've added speedwork to my training, namely quarter-mile repeats. I did faster 800s getting ready for my 8K PR last month and it made a difference. So I've started doing 400s at the high school track which is in my backyard. I could hop my fence out back and go through the taller wooden picket fence (the students don't have any problem with it) and get there in less than five minutes. However, I go the long way around and it's 1.5 before I start. There are also the loops in the neighborhood that could add to the warmup, but today I left that part out.

We returned from our annual football bowl trip last night and stayed up too late and drank too much mineral water, and I paid for it. Last week I did 12x400 and it was good, solid work. This time I could only muster 7x400. The times are a little misleading, since the track is like .27, but my laps were 95-97, which is a little faster than last week. I broke things down into three-minute intervals, doing the repeat and then rest for the remaining time.

So I have a few more weeks of that before the race. I will likely keep some form of speedwork going for a while, since my base pace has been around 8:30 for several years, and I'm ready to change that up. I don't really know how it'll go since I'm starting to place a greater importance on other things in my life besides running. I hope to keep weekly mileage at about 20. It's nice in a way, since Saturday can be the long run and speed day both at the same time.