Richard Bouchard Memorial 10K

6.13 mi.@ 41:17

7:09 AM 54° 65% 2 mph

41:17 (Garmin) (official time [40:32] was definitely wrong)
6.13 mi. (Garmin)
Sixth place overall
First place age group and masters


My plan was to race. I generally raced well. The winner was a former collegiate runner and finished around 33. It was clear from the start I wouldn't be spending much time with him. A few other young guys went with the leader. I hung back and picked off a few after the 5K and 10K route split after about .5 mile. Around Mile 2, I was running with another guy who I suspected was a masters runner (I was right. After the race, I found out he was in my age group.) I suggested that we work together. He agreed then promptly fell in behind me. Where he stayed until I got separation a little before Mile 5.



I passed another guy in the sixth mile. Two other guys running together had a huge gap on me. I elected to gradually press the pace hoping they would fade. They didn't. In hindsight, I wish I would have immediately focused on catching them as soon as passing the other runner. They most likely had an insurmountable lead but I failed to give myself a chance by just settling in.

I finished strong and felt good doing it. I probably had a little too much left in the tank at the finish.

Overall, I'm pleased with my race. If this were a certified course, it would have been a new PR by 39 seconds.




Each of my three sisters ran today. So did my wife and son, two brothers-in-law and a niece. It was a fun day for all of us to share together.

In it to Win It

I've been guarded about my objectives for this morning's 10k. I'm going to run it like a race, stay in touch with the leaders (within reason), and take a run at winning it. Of course it's all dependent on who else shows up.

I took an easy 2-mile stroll down memory lane yesterday. I didn't feel particularly good or bad ... maybe a bit sluggish from Thursday's tempo and plane ride.

Hope to have a good run and good news to report later.
Sent from my Verizon Wireless BlackBerry

Fort Lane Loop Extended

OBJECTIVE
2 mi.@ 8:37-9:47

ACHIEVED
2.19 mi.@ 8:59

7:07 AM 51° 60% 0 mph

Took the loop around Fort Lane at a recovery pace. I little soreness/stiffness in legs; most likely from yesterday's tempo run and/or sitting on a plane coming to Utah last night.

PRE RUN


POST RUN
water & cereal w/1% milk

The Course

Here are my maps of the course for Saturday's race. The course is very tactical and I'll have comments about strategy later. Stay tuned ....

The Ever-So-Fine Line

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3.5 mi. @ 6:39
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
dynamic stretch
1.51 mi. WU
3.5 mi.@ 6:38 (6:33/6:34/6:48/6:34 [0.5 mi.])
1.67 mi. CD

5:39 AM 79° 90% 0 mph

I guess you know you have your training paces dialed in when it's hard to time hit your times but still obtainable with focused effort.

I ran with my new Musha's again today. Wanted to see what they felt like for speed. They were fine. The 3.5 mile tempo was a challenge (it probably wasn't supposed to be as challenging as it was). I held a decent pace through two miles but was slipping. The pace was about 5 seconds faster per mile than my targeted pace. The third mile was a disaster. I was sucking wind and struggling to find any rhythm. I stuck to it and pushed really hard through the last half mile and especially the final quarter to get the overall pace back in line with my training goal for today. This isn't supposed to be how a tempo run works but I suppose I can say I hit my goal on a challenging morning run.

I wonder if I had pulled it back ever-so-slightly over the first two miles and last mile and a half would have felt any different? That's what I mean by having it dialed in about perfectly. If I go faster than the goal, I have trouble finishing the distance at the goal pace.

PRE RUN
weight=163
water

POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk

Nothing Like a New Pair of Shoes

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
4.07 mi.@ 8:37

6:37 AM 79° 93% 0 mph


Easy recovery run after yesterday's intervals. I got new shoes, racing flats, yesterday so took them out for their maiden voyage. The Mizuno Musha's are light and felt comfortable on my foot especially around the heel. The toebox seems wider than my Wave Riders and deeper than my Lunar Trainers. The unique difference that I'm not too sure about yet is how rigid the bottom feels. I think it must be to make up for the limited cushioning but there doesn't seem to be much flex to the shoes. I'll give them a good test tomorrow on my tempo run.

PRE RUN
weight=163
water

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

3x1k Intervals

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3 x 1K intervals @ 6:25 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
dynamic stretch
1.50 mi. WU
6:22/6:24/6:20
1.50 mi. CD

Total distance = 5.61 mi.
Total time = 48:57

5:18 AM 77° 93% 0 mph

Had a decent run this morning. I was working hard to hit the intervals but made it and felt pretty good doing it.

PRE RUN
weight = 163
water

POST RUN
water, multivitamin & frosted mini wheats w/1% milk

Off to a Good Start

OBJECTIVE
6 mi.@ 7:46-8:36
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

ACHIEVED
6.17 mi.@ 8:14
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

5:56 AM 77° 92% 5 mph

Good start to the week. Felt pretty good.

PRE RUN
weight = 164.5
water

POST RUN
weight = 161.5
water, multivitamin & oatmeal w/brown sugar & 1% milk

Training Schedule: August 2 - 8

Proprioceptive Cue: Pulling the Road

Sunday - Rest

Monday - Base Run + Drills
6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

Tuesday - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

Wednesday - Recovery Run
2-6 mi.@ recovery pace

Thursday - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace

Friday - Recovery Run
2 mi.@ recovery pace

Saturday - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10K tune-up race
1.5 mi. cool-down @ recovery pace

Thankfully, last week is behind me. I've rolled this recovery week forward so I can have the full week of preparation for the upcoming 10K on Saturday. This won't be a PR attempt because the course isn't certified (I actually believe it's between 0.1 and 0.2 miles short.) However, it is a race and I plan to run it accordingly (more on my strategic and tactical plans later in the week). I really need a solid, consistent week. Rest and nutrition will be important and I intend to be disciplined with both all week long.