Late Entry

OBJECTIVE
10K race : 45 - 46 min.

ACHIEVED
10K @ 7:15/mi. (44:58)

At the last minute I decided to enter the Houston Eye Associates Lookin' Good 10K this morning. I found myself more apprehensive about this race than most others I've been in (except maiden voyages at new distances). I think it's because I was using this race as a "fitness check". Would my knee hold up? Where does my conditioning stand at the moment? ... just a bunch of questions like these were churning through my head.

I targeted 46:09 as my goal time. Why such a specific time? Well, the "equivalent" calculators equate a 3:30:00 marathon (my goal for Ogden) as a 46:09 10K. (Side note: these calculators haven't always been very reliable in my case.)

Of course, I ran the equivalent 10K time for a 3:20:00 marathon (my Boston qualifying time)... 43:36.

So, I set 45:00 - 46:00 as a solid range to work toward. I thought I should be able to "cruise" to a 46. I also figured I'd run negative splits in an effort to put less stress on my body.

Okay ... so with that background off I went.

As usual, I went out too fast. It didn't help that the 10K course was a double-loop of the 5K course and the 5K and 10K started together. I tried to reign it in but really couldn't. I knew this would cause a problem later.

I wasn't feeling particularly good or bad. Just running. I decided that I like this course. I ran it last year as a 5K. It was the second race after I started running last year. I ran it with my son, Cameron. I remember discovering the benefit of even splits in that race. I was ultimately thrilled to clock a 24:32 last year. Interestingly, today's first 5K was 22:34; the second 5K was 22:35.

I tried to settle in was I made the return trip of the second loop. I gave myself a thorough session of self-talk about how I couldn't get sucked into kicking with those who were running the final stretch of the 5K. Fortunately, I didn't end up around any crazy, strong kickers. After making the turn, the field really thinned out. There were a couple of guys ahead of me who had picked up water. I passed both of them but the second guy wasn't going to let me leave him. We passed a couple others going out the 4.5 mile (approx.) turn around. Shortly thereafter, he came up to pass me. We ran side by side for 300-400 meters. There always comes a decision time in every race. This was it for me. I was questioning whether I had much left. I was feeling somewhat fatigued. So the easy choice was to let this guy go. The more difficult option was to stay with him. I thought I was clever in taking a hedge. I've never done this before but have read about the elites and some of the "super" bloggers at www.fastrunningblog.com who run at the front and finish in the money will oftentimes "work together". I decided to propose it to the guy I was running with. I said, "I'm going to fall in behind you if you don't mind." He said, "Not a problem. You've been helping me." I said, "If it's becomes a problem just let me know." He said, "No problem." I said, "Maybe if we work together we can go pick off a couple others ahead of us."

So I fell in just off his shoulder. This was a tremendous help. I don't know the degree of the physical benefit but the psychological advantage was huge. My new friend was running strong and picked up the pace. I doubt I would have had the resolve to the this on my own but since I was "in the trailer he was pulling", I just went for the ride. It was great. I looked at my watch. We had covered a about a mile together and increased the pace. We were reeling in a couple of runners in front of us. I decided to kick with 1/2 mile left. I figured if I could pass the closest runner, he might make the mistake of trying to go with me. I thought I might have a huge drop off but maybe I could hold him off and soften him up for my partner. I told my new friend that I was going early but I was sure that I wouldn't have enough to sustain it. He said, "Go for it!" So with about .45 left, I broke. I reeled in the guy ahead quickly. He didn't try to stay with me. My partner didn't let the gap between us get too wide. There was now one more runner ahead that we had a chance to beat. I'd spent too much with my burst and just before the 6 mile marker, my buddy passed me and said, "Come on. We have to pass her!" He was strong, went hard and made the pass. She picked it up and tried to hold him off. If decided I could recover later and that there was no use saving anything. With one last burst, I went hard. I passed the female runner that we'd reeled in together. I think he softened her up by kicking past her and she tried to stay with him. Now the thought crossed my mind that I could catch and pass my buddy. I went for it but he was strong and held me off as I run out of room to get him. I consoled myself that this wasn't bad for not doing any speed work for several weeks ... maybe it's been months now!

My splits:

7:08/7:15/7:27/7:22/7:23/6:55 (1:36 for .25 mile)

My knee was fine. No problems. My fitness was a little lacking but I now feel like I'm on track for 3:30 in Ogden. I've got 2 months ... if I work hard and get quality workouts, I could have the chance for something faster.

PRE RUN
Earlier, GrapeNuts w/skim milk; water
Clif bar and water

POST RUN
ham & cheese kolache & water; SlimFast

Rollin'

OBJECTIVE
3 mi. : no pace

ACHIEVED
3.06 mi.@8:15 (25:13)

4:57 AM 43° 93% 0 mph

It was cool this morning. I felt pretty good. I know I'm not really doing high volume doubles and I'm just barely into it but it seems there's something to this approach. They say it's easier to get miles and it seems to be true in my extremely limited experience so far. It also seems less stressful on the body.

PRE RUN
water & Panda licorice

POST RUN
SlimFast & multivitamin
Later, GrapeNuts w/skm mlk

Second Run for the Day

OBJECTIVE
3 mi. : no pace

ACHIEVED
2.9 mi. @ ???/mi. [no watch ... estimated pace 8:15-20]

7:30 pm

Stopped at Memorial Park for a loop on my way home. I'm very happy about the time change to Daylight Savings Time. The extra hour of daylight is great. The park was busy. It's been quite awhile since I've been down there. I saw Joe Oviedo going the opposite direction and yelled out a "hello" as he passed.

I felt pretty good.

PRE RUN
nothing

POST RUN
chocolate milk & 2 small hamburgers

Another Good Run

OBJECTIVE
3 mi : no pace

ACHIEVED
3.01 mi @ 8:03/mi. (24:15)

5:04 AM 52° 89% 1 mph

Everything felt good today. My legs were feeling "heavy" yesterday after but it was the "good" heavy. Don't know how to explain it other than it feels like my fitness is returning.

I picked up a book by Lance Armstrong's trainer - Chris Carmichael. It's called Food for Fitness: Eat Right to Train Right. I'm looking forward to getting into this one. It's 414 pages and seems very detailed. The overall concept appears to be based on periodization which follows an endurance athlete's training cycle periodization.

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, cracked wheat w/ brown sugar & skim milk

Knock On Wood

OBJECTIVE
3 mi. : no pace

ACHIEVED
3.03 mi. @ 8:00 min./mi. (24:13)

5:12 AM 56° 88% 4 mph

Started out slow today. Felt fine. In fact, I'm a bit paranoid to say that I felt good because it's been so long since I've felt this way and I suppose I'm superstitious ... just don't want something bad to happen. I just need to keep the momentum now that everything seems to be moving in the right direction.

PRE RUN
Clif bar & water

POST RUN
multivitamin & water
Later, Kashi GoLean cereal & skim milk

Just Tryin' to Get Miles

OBJECTIVE
6 mi. : no pace

ACHIEVED
6.06 mi. @ 8:25 (51:04)

7:53 PM 62° 70% 15 mph

All I wanted to do was get a few miles. The wind was blowing in my face pretty hard on the return trip. This run seemed harder than it should have been.

PRE RUN
nothing

POST RUN
Clif bar & water
Later, Grape Nuts cereal w/skim milk