SPRING BREAK REPORT

Spring Break: The week long segment of the school year that is most cherished because it is long awaited and marks the beginning of the end.

Several Spring Breaks have been spent down in Florida with a fantastic setting and wonderful people. I would have the chance to run in shorts and no shirt at 7:00 a.m. along the Gulf of Mexico, or duke it out later with even hotter temperatures and a shot at feeling like a warrior in the mid-day sun. Furthermore, a swim was often in order in the Gulf, but this freaks me out pretty good, so one year I drove into town and swam laps in an outdoor pool. In addition to all of these great oportunities I could have the chance to run with family as well. The one missing element though was my bike. I wished I could have my bike. Well, this year was not spent in Florida, but in Michigan, but we had pretty darn good weather and I had a chance to take advantage of some solid workout opportunities. So, below is a recap of how this week in training unfolded.

MONDAY- I attempted my first time trial of the year ("backyard-style" solo effert on a favorite stretch of mine). The wind was from the west around 13 mph and the temperature hovered around 64 degrees, so I was set up well for success. My goal was to average 23 mph, but I thought even with a strong effort, this might be a stretch being so early in the season and all. Well, I worked my tail off going into the wind, pushing the pace the whole time. When I finally hit the turn-around, I was ready to have the relief of a tailwind. However, I told myself, "Just because it's easier, doesn't mean you get to take it easy," and I gave it everything I had. When I reached the end I was amazed to read the following on my bicycle's computer "AVG 24.0"! At first I thought I read it wrong or was looking at MAX speed. When I realized it was correct I was both thrilled and concerned. Thrilled because it was frickin' awesome for me and concerned because I had set the bar really high for myself for this particular task. We'll see how it translates when I start doing the time trials with the Grand Rapids, Rapid Wheelmen in May.

TUESDAY: I set out to run 4 miles. My original plan was to run my first two miles easy, and my last two miles fast. As I got closer to the Caledonia High School track, I thought, "Hmm, why not see how we can do on the oval." I made my way down, did a ceremonial 50 meter stride, then turned around and started jogging toward the start of what would be the first 400 of my 4x400m workout. My heart rate started going up before I hit the line in anticipation of what was coming, but I told myself to run fast-but-controlled. I hit the "start" button on my watch and sped up to the pace I felt fit the description above. I figured 1:20's would be good and at 200m I saw :38 on my watch, so I backed it down a little, but gradually. I still tried to remain steady and not panic because I didn't feel like I was going to wreck myself. When I crossed the finish line and hit the lap button, I saw 1:19. "Perfect!" I thought, as I jogged slowly for 200m before starting my next interval. Pow! 1:17 and still feeling fine. Bang! 1:15..."Whew! Where did that come from," I asked myself.
Then, before I started my last 400, I saw a person walking down the hill toward the track. It could have been some local who was going to walk or jog for general fitness, it could have been a former cross country or track runner coming to see if he still "had it" or maybe even a current harrier coming down to bring the lumber to his workout to show the old guy how it's really done. Without my glasses, it could have been any or all of the above. That didn't really matter. What mattered at this point was that I nail the last one with good form and without bending at the waist sucking air when I got done. Shazam! Another 1:15! ...and a gentle trott to exit the track having done my thing. I didn't see my visitor up close to see who he was and I didn't really care if he was impressed, but I wanted him to know I didn't competely suck. I was mostly just glad I got through the workout with my dignity and body still in tact. Finally, I took a comfortable pace home.

WEDNESDAY: The weather was...not so good. I spent the morning on the trainer taking it easy and letting my legs recover from the two previous days' workouts.

THURSDAY: This would be the only day I would swim due to pool availability. 100yd. w/up...1,100yd. steady...4x50yd. fast...100yd. c/down. I was just glad to swim at all this week. My pool was closed, so I tagged along with Ryan at the lush East Kentwood High School facility. Who wants clear water with appropriate amounts of chlorine anyway?

FRIDAY: Today I broke out my Saucony Grid Tangents to get my feet used to a lighter, less supportive shoe for my upcoming events. My intention was not to go fast, but to start out relaxed and let the run decide where to take me from there. It wasn't a super-fast run, but I did do negative splits. 7:09, 7:00, 6:50, 6:43. I'll take it.

SATURDAY: Rode to Ryan's house, then we headed north throuh Ada and ended up on Cannonsburg Road, and brought it back south on Egypt Valley Road. Cool route, great hills, and the day was clear and sunny. Yes, it started out around 34 degrees, but it climbed to 60 by the end of the ride. It was a bit challenging heading back from Ryan's because the south wind picked up to around 18-20 mph, but it's all good. I rounded out the ride at 60 miles. Good stuff.

SUNDAY: Ran my long run solo today. Mapmyride helped me select a solid route to take on. It had varried terrain containing flats, rolling hills, big hills, and beautiful scenery. I started out relaxed with intention of keeping it that way. However, at the turn at about 7.5 miles in, I faced a really long hill (the one on 108th heading west from Whitneyville for those familiar) and I couldn't just woddle up it, so I went after it...albeit in a steady-as-she-goes kind of way. I recovered on the top and down the other side in time to go after the second hill. After that the road leveled out and I settled back into a comfortable pace. When I had two miles to go, I decided that if I still felt good, I would allow myself to push the last mile. I did...and I did, and I felt strong doing it. Upon finishing I discovered I pulled off a 7:17 per mile average which is outstanding; especially since my heartrate was at a reasonable average (152) AND perhaps more importantly, my calves felt good!
I thought it would be wise to stand in the lake (likely 38 degrees) for 10 minutes for "icing". I brought my iPod down to listen to a podcast to occupy my mind. When I first stepped in I didn't think I was going to be able to do it, but after a few moments I adjusted and it became doable. Plus the neighbors were watching, so I couldn't wuss out at that point.

So, I didn't go to Florida for Spring Break, but I had a great experience at home in Michigan.

Boston (for Maggie) is a week from tomorrow and we're excited as heck, my first event is less than a week after that (Grand Duathlon), and all this is when we really get this party started!

Peace.