It's been just over two weeks since the 50K in Caumsett Park. The first week of recovery I felt great, but the second not so much. The injury sustained in the race re-emerged as I started to increase the miles and quality of training. Thanks to my wife (Dr. Ismay Campbell, DC); I was able to fix the problem and resume my training plan.
The weather has been much cooler and we have had so much more rain than normal. However, my first decent workout (last Saturday) was 73F and very windy. The body felt pretty good and I was able to run 2 x 2.5M on Collumns Drive (5:00,5:04=10:04), (5:00, 4:59=9:59). There was a tail wind on the 'out' portion and therefore a head wind coming back. Overall, I was very happy with this solo workout. Tommy Carroll warmed up with me but did not run the workout.
As I normally say "what's next?" I am now training for the Mount Washington Road Race. This race is 7.3M and follows an old road up to the top of 6288ft Mt. Washington (www.mountwashingtonroadrace.com) at an average grade of 12%. The race date is June 19th (13 Weeks from now). In 2010, this race will be the selection race for World Mountain Running Championships, to be held in Slovenia (Sept. 5th). The plan is to spend 7 weeks working on my speed/ efficiency before adding 9 more weeks of higher mileage/ Hill work. I am also training simultaneously for the USATF 50M train Champs in White River, WA.
How will I prepare for such a tough challenge in Marietta, GA? I plan on visiting Mt. Mitchel in North Carolina a few times. This mountain is the highest peak, east of the Mississippi at 6684ft. There are plenty of trails (http://www.northcarolinaoutdoors.com/places/mountains/blacks.html) in the area to enjoy including the MM trail, from the campground at 3200' to the peak (some 3484 ft of climbing in just 5.6M = 622' p/mile!.
Happy Running,
Malcolm
Tuesday, March 23, 2010
Thursday, March 11, 2010
My First U.S. Championship
Leading up to the Caumsett Park 50K, I felt my training had been pretty consistent. As the race drew nearer I realized I wasn't as sharp as I had expected to be. However, flying into La Guardia was a magical experience. Luckily, I had a seat on the left side of the plane and was able to see the Statue of Liberty. I can't explain why, but after becoming a U.S. Citizen, this landmark has become very iconic to me and my immigration journey.
Raceday: I awoke to some lovely nasal congestion. I hadn't felt quite right for a day or two. I hopped into the car and drove to Caumsett in much warmer temperatures than I expected. However, as I opened the car door I realized the wind would be a little bit of a thorn in my side, for my roughly 3 hours of running which was approaching.
The race started and I immediately stayed with my pre-race designated pace of 5:35-5:38 p/m. Mike Wardian and another guy decided they wanted to go a little quicker so I let them go without a fight. I remember feeling proud of myself for such accurate pacing through the first few miles. Towards the end of the first 5k loop the course makes you go around two tight turns. While normally not a big deal, I felt a twinge on the second one in the area of my hamstring/Quad. At four miles I really started to tighten up so decided to stop and stretch. This immediately helped and I started to get back into the zone. Everything was okay until the end of the 3rd lap (of 10 - around 10 miles) when I again aggravated the same area, on the same ruddy turn. At this point I knew I was catching the guy in 2nd so I pushed on. I did move into second but knew it was just a matter of time until my leg would get too tight to run at a competitive pace. And that is what happened!
To cut a long story short, I ended up second in 3:04.22. While disappointed with my time, I am very happy with the way I ran on the day. I felt pacing, nutrition and overall strength were all very positive signs of better things to come. I guess the winners of the selection races gain a spot in the World Trophy 50k. Then the runners are selected based on fastest 50Km time in a selection race (including last years World Trophy race). Therefore, I am currently ranked in 5th place after three races. I am unsure as to how many selection races remain, but it looks as if there will be at least five more. As my time would have placed me fifth (although the WT50K was a much more difficult course); I feel optimistic of making the U.S. team for Galway on August 29th. I will certainly be much fitter as the years goes on.
So what's next? I am back training and now move into my speed phase. Although, I am still going to keep up a pretty good amount of weekly miles. My next race will probably be the Azalea Trail 10K in Mobile, Al. I am hoping for a time between 30:00 - 30:30 but that will depend on how my training goes. I am very focused and feel ready to hit some quick miles.
The clocks change this weekend, Spring and baseball (Go Royals!) are just around the corner - Life is Good!
Cheers,
Malcolm
Raceday: I awoke to some lovely nasal congestion. I hadn't felt quite right for a day or two. I hopped into the car and drove to Caumsett in much warmer temperatures than I expected. However, as I opened the car door I realized the wind would be a little bit of a thorn in my side, for my roughly 3 hours of running which was approaching.
The race started and I immediately stayed with my pre-race designated pace of 5:35-5:38 p/m. Mike Wardian and another guy decided they wanted to go a little quicker so I let them go without a fight. I remember feeling proud of myself for such accurate pacing through the first few miles. Towards the end of the first 5k loop the course makes you go around two tight turns. While normally not a big deal, I felt a twinge on the second one in the area of my hamstring/Quad. At four miles I really started to tighten up so decided to stop and stretch. This immediately helped and I started to get back into the zone. Everything was okay until the end of the 3rd lap (of 10 - around 10 miles) when I again aggravated the same area, on the same ruddy turn. At this point I knew I was catching the guy in 2nd so I pushed on. I did move into second but knew it was just a matter of time until my leg would get too tight to run at a competitive pace. And that is what happened!
To cut a long story short, I ended up second in 3:04.22. While disappointed with my time, I am very happy with the way I ran on the day. I felt pacing, nutrition and overall strength were all very positive signs of better things to come. I guess the winners of the selection races gain a spot in the World Trophy 50k. Then the runners are selected based on fastest 50Km time in a selection race (including last years World Trophy race). Therefore, I am currently ranked in 5th place after three races. I am unsure as to how many selection races remain, but it looks as if there will be at least five more. As my time would have placed me fifth (although the WT50K was a much more difficult course); I feel optimistic of making the U.S. team for Galway on August 29th. I will certainly be much fitter as the years goes on.
So what's next? I am back training and now move into my speed phase. Although, I am still going to keep up a pretty good amount of weekly miles. My next race will probably be the Azalea Trail 10K in Mobile, Al. I am hoping for a time between 30:00 - 30:30 but that will depend on how my training goes. I am very focused and feel ready to hit some quick miles.
The clocks change this weekend, Spring and baseball (Go Royals!) are just around the corner - Life is Good!
Cheers,
Malcolm
Tuesday, February 16, 2010
Three weeks to my first U.S. Championships!
I am starting to get a little more excited now. This past weekend I ran a half marathon in Birmingham 4 minutes quicker than my last one (a month ago). I feel I am right on target to hit my goal in New York (http://www.newyorkultrarunning.org/caumsett_state_park_50k2008.htm) of running 31 Miles (50K) in under 3 hours. If I do that I should make the U.S. team for the World Trophy in Irleand. My aim is to run 5:35-5:38 pace (2:53.30 -2:55 finish). Each week I am feeling much stronger and now I am adding speed to be able to feel more relaxed at that pace. Of course, with the weather in New York, anything can happen.
So what's next? I have a couple of tough workouts and one 5k left. This is my last 100M+ week, so I look forward to fresher legs shortly. I do not know who will be contesting the 50K in New York but I really don't care about that right now. I am staying on a strict pace for the first 25M, before making a decision on how I will run the last 6, at mile 25, and not before. In some ways I hope the top guys will be there (such as Mike Wardian), but if not, it will make it easier to focus on pace rather than competition.
Healthy Running - MC
So what's next? I have a couple of tough workouts and one 5k left. This is my last 100M+ week, so I look forward to fresher legs shortly. I do not know who will be contesting the 50K in New York but I really don't care about that right now. I am staying on a strict pace for the first 25M, before making a decision on how I will run the last 6, at mile 25, and not before. In some ways I hope the top guys will be there (such as Mike Wardian), but if not, it will make it easier to focus on pace rather than competition.
Healthy Running - MC
Thursday, February 4, 2010
382 Miles Ran - January is in the books!
I am now just over 4 weeks away from my first U.S. Championship. On March 7th, I will try to run 31 Miles in under 2:55. Hopefully, that will make me eligible for the U.S Team to compete in Galway, Ireland on August 29th, 2010. Ever since I moved closer to becoming a citizen this was a dream for me. To pull on a US singlet would be awesome....no matter what my family says (they jokingly call me a traitor)!
January was a very good training month, despite quite challenging weather. As we move into February, it appears my body is being rewarded for the pain and suffering over the last 35 days or so. This week I have felt much fitter, stronger, and finally faster. I am expecting some pretty tough competition in New York (for the 50K), but I am more concerned with keeping to the set pace. I think in many ways, the 50M trail races are much easier to run due to the slower pace. I don't know how 26-31M is going to feel, I guess I will find out soon. Last Sunday I ran a 27M run the week after running 25M. Each week feels a little easier.
What's next? Well, I am looking forward to the Mercedes Half Marathon on February 14th in Birmingham, Alabama. I am hoping to run somewhere between 68-69 minutes. However I will running around 100M that week, so we will see how the legs feel.
That's all for now. Thanks for the recommendatinos for this blog....keep them coming.
Cheers,
Malcolm
January was a very good training month, despite quite challenging weather. As we move into February, it appears my body is being rewarded for the pain and suffering over the last 35 days or so. This week I have felt much fitter, stronger, and finally faster. I am expecting some pretty tough competition in New York (for the 50K), but I am more concerned with keeping to the set pace. I think in many ways, the 50M trail races are much easier to run due to the slower pace. I don't know how 26-31M is going to feel, I guess I will find out soon. Last Sunday I ran a 27M run the week after running 25M. Each week feels a little easier.
What's next? Well, I am looking forward to the Mercedes Half Marathon on February 14th in Birmingham, Alabama. I am hoping to run somewhere between 68-69 minutes. However I will running around 100M that week, so we will see how the legs feel.
That's all for now. Thanks for the recommendatinos for this blog....keep them coming.
Cheers,
Malcolm
Monday, January 18, 2010
Tuesday I will become an American Citizen
Tuesday will be a very exciting day for me as I swear allegiance to the American Flag. I have thought about this day for a very long time. I came to this country in August, 1991. Initially, I was on an athletic scholarship, then two H1b's visa, one optional practical training card, an O Visa, before finally receiving my Green Card five years ago. Back to running......
In 2010, I would love to complete the process by proudly wearing a U.S singlet in competition. My first opportunity to qualify may come in March at the USATF 50K champs. The venue for the World Trophy 50K will be announced next weekend. The front runners are Italy, Holland and Australia. I think a sub 2:55 top three finish should make the team. This will require going through 26.2 in about 2:25-26 or so and then pushing on the for the last 5 miles.
I get the impression that this years race will be very competitive. Hopefully, the weather in NJ will cooperate.
In 2010, I would love to complete the process by proudly wearing a U.S singlet in competition. My first opportunity to qualify may come in March at the USATF 50K champs. The venue for the World Trophy 50K will be announced next weekend. The front runners are Italy, Holland and Australia. I think a sub 2:55 top three finish should make the team. This will require going through 26.2 in about 2:25-26 or so and then pushing on the for the last 5 miles.
I get the impression that this years race will be very competitive. Hopefully, the weather in NJ will cooperate.
Tuesday, December 29, 2009
New Year - A time to look forward with excitement
I am always excited to enter a new year, but even more so as we move into 2010. In January, I have my U.S. Citizenship interview and hopefully will become a citizen of the country i moved to in 1991. I also turn 39 in January. 2010 will be my last year before moving into the masters ranks. As many runners experience at this age; I feel a renewed level of excitement for the sport I have competed in since 1984.
As you can see, I have posted a race schedule for 2010 which has some pretty difficult races listed. Some are extremely competitive on a National level, while others are either difficult courses, long distances or both!
So what are my goals for 2010? I would love to be able to represent the U.S. in competition. My best chance is probably the World Trophy 50K Champs. The date and location for this race will be announced in late January. I am also entered into the US Hill Running Champs on Mt. Washington (http://www.mountwashingtonroadrace.com). I have always enjoyed the challenge of hill running and feel like I am quite good at it if I train on the correct terrain. I am also hoping to run some fast times over the shorter distances, especially 5 & 10k.
As 2010 approaches, I reflect on 2009 and look at what I could have done better, as well as things to learn from in the coming year. One of the better aspects of 2009 was the 2650 miles I put in despite several small lingering injuries, which did their best to derail my plans. I am hoping to get closer to 3500-4000 miles in 2010. I think I have corrected several issues that should enable me to stay healthy and be more competitive in 2010. I should be much stronger this coming year due to all the strength work I put in last year.
Happy New Year to All
As you can see, I have posted a race schedule for 2010 which has some pretty difficult races listed. Some are extremely competitive on a National level, while others are either difficult courses, long distances or both!
So what are my goals for 2010? I would love to be able to represent the U.S. in competition. My best chance is probably the World Trophy 50K Champs. The date and location for this race will be announced in late January. I am also entered into the US Hill Running Champs on Mt. Washington (http://www.mountwashingtonroadrace.com). I have always enjoyed the challenge of hill running and feel like I am quite good at it if I train on the correct terrain. I am also hoping to run some fast times over the shorter distances, especially 5 & 10k.
As 2010 approaches, I reflect on 2009 and look at what I could have done better, as well as things to learn from in the coming year. One of the better aspects of 2009 was the 2650 miles I put in despite several small lingering injuries, which did their best to derail my plans. I am hoping to get closer to 3500-4000 miles in 2010. I think I have corrected several issues that should enable me to stay healthy and be more competitive in 2010. I should be much stronger this coming year due to all the strength work I put in last year.
Happy New Year to All
Saturday, December 19, 2009
Brasstown Bald Buster Hill Climb 5k
I am getting ready to drive up to Helen for the daunting 5k that goes up 2600ft over three miles. The word is you run equivalent to your 8k time.
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