It was a beautiful night at Memorial Park. I made the 2.9 mile loop
in 25:54 for an 8:56 pace. Now I'm looking forward to good rest and
Wednesday's tempo run.
Monday, May 14, 2007
Training Schedule: May 13-19
This week is all about tapering for Saturday's half.
S-Rest
M-Weights (am) / Easy Run-3M @ 9:00 (pm)
T-Rest
W-5M including 1 warm; 3 tempo @ 7:40; 1 cool
T-Rest (fly to Utah)
F-Rest (runners' pre-race expo)
S-7 am start: Ogden half marathon
S-Recover (fly to Houston)
S-Rest
M-Weights (am) / Easy Run-3M @ 9:00 (pm)
T-Rest
W-5M including 1 warm; 3 tempo @ 7:40; 1 cool
T-Rest (fly to Utah)
F-Rest (runners' pre-race expo)
S-7 am start: Ogden half marathon
S-Recover (fly to Houston)
Saturday, May 12, 2007
8-Miler
Well, this morning was the last long run before next Saturday's half marathon.
I met eight people from ChampionsFit this morning at 6 for an 8-miler. They're in "maintenance" mode until July. The only person I knew was Susan, who I ran with for the first time last Sunday.
I stayed with the group for about a mile then Susan told Len to take me with him if he was ready to go. So, Len and I broke from the group. Len had an "old style" Garmin. I told him I wanted to be around 9:15 pace. We ended up running negative splits for almost the entire 8 miles and ended with an average pace per mile of 9:02. I felt really good this morning which was nice since I haven't had that for a while.
After finishing and while waiting for the rest of the group to come in, I did butt kicks and high knees. I read something earlier in the week suggesting this would improve form. I definitely need form improvement! I also tried to imagine tacking another 5 miles on today's run. That was next to impossible so I abandoned the thought before I became discouraged. I'll be in uncharted territory for about 4-5 miles next week. I'm hoping the "race environment" can lift me but that seems like a long distance to ride on emotion.
I'll rest tomorrow and chart out this final week's workouts. I've got weight training on Monday then I'll probably just go out a couple times during the week.
I met eight people from ChampionsFit this morning at 6 for an 8-miler. They're in "maintenance" mode until July. The only person I knew was Susan, who I ran with for the first time last Sunday.
I stayed with the group for about a mile then Susan told Len to take me with him if he was ready to go. So, Len and I broke from the group. Len had an "old style" Garmin. I told him I wanted to be around 9:15 pace. We ended up running negative splits for almost the entire 8 miles and ended with an average pace per mile of 9:02. I felt really good this morning which was nice since I haven't had that for a while.
After finishing and while waiting for the rest of the group to come in, I did butt kicks and high knees. I read something earlier in the week suggesting this would improve form. I definitely need form improvement! I also tried to imagine tacking another 5 miles on today's run. That was next to impossible so I abandoned the thought before I became discouraged. I'll be in uncharted territory for about 4-5 miles next week. I'm hoping the "race environment" can lift me but that seems like a long distance to ride on emotion.
I'll rest tomorrow and chart out this final week's workouts. I've got weight training on Monday then I'll probably just go out a couple times during the week.
Thursday, May 10, 2007
Lackluster 5K
Ran my first evening 5K tonight. Although I clocked one of my slower times, I feel like I learned some things about myself.I clocked in at 22:54 on the out-and-back course on Allen Parkway. Jonathan graciously let me use his Garmin so I should be getting all kinds of feedback on my run. Having so much information available on-demand seems like a double-edged sword. I found that having the constant ability to see how I was doing both deflating and encouraging ... at different times.After last night's workout, I didn't expect to pop off a PR. I felt tight pretty much throughout the day. I was also concerned about the evening heat and humidity. The weather wasn't a problem. The start time was actually delayed for lightning as light, intermittent rain passed through. There was a surprising amount of heat radiating from the road along the course. I noticed it through the first half but not so much during the return leg.Hoping to save energy for later in the race, I was really trying to reign in my typical fast start. That was really my sole focus. I was hopeful of running the race like a fast tempo run ... negative splits would even be nice if I was feeling good. Well, that effort led to a 6:52 first mile. I think I was around 14:08 at the second mile. If I've got it right (the Garmin data dump will confirm later) that yields splits of:1.0M 6:522.0M 7:163.1M 8:47So much for negative splits!From this, it seems to me that without realizing it I have already been doing what the Runners World article suggested. Going out fast in order to get better 5K times.Even with a slower start tonight, the falloff in my splits is consistent with the falloff I usually have with a faster start. So I think for me, going out fast then gutting it out is probably the approach to achieve better times. (This also seems consistent with my 10K result [i.e., my 10K was slower than the time "equivalent" charts suggest I should be able to run given my 5K times].) Of course, tonight's effort could be tainted by last night's workout. But I think this is my tentative conclusion until my overall conditioning improves markedly.I'll summarize the Garmin details when I have them later.
Okay, here are the 1/4 mile splits from the race:
0.25 1:39
0.50 1:42
0.75 1:42
1.00 1:44
1.25 1:45
1.50 1:55
1.75 1:51
2.00 1:47
2.25 1:54
2.50 1:54
2.75 1:56
3.00 1:50
3.10 1:10
So even though I started at a moderate pace ... I really slowed down from the 2 mile mark to 2 3/4. I don't know what it means ... should I slow down more at the beginning to save strength and energy for the end or will that just result in a slower time overall? I'm still searching for the key ....
Okay, here are the 1/4 mile splits from the race:
0.25 1:39
0.50 1:42
0.75 1:42
1.00 1:44
1.25 1:45
1.50 1:55
1.75 1:51
2.00 1:47
2.25 1:54
2.50 1:54
2.75 1:56
3.00 1:50
3.10 1:10
So even though I started at a moderate pace ... I really slowed down from the 2 mile mark to 2 3/4. I don't know what it means ... should I slow down more at the beginning to save strength and energy for the end or will that just result in a slower time overall? I'm still searching for the key ....
Wednesday, May 9, 2007
Goodbye to PIM
Tonight was the last run for Power in Motion. It's hard to believe ten weeks have already passed! Joining PIM was a great decision as it is an excellent organization and just what I needed to get running.
There was a "treasure hunt" tonight but the instructions were lengthy and convoluted so Joe led us on a loop at Memorial. We covered the 2.9 miles in 25:52 for an 8:55 pace. Stephanie was assigned a different group tonight. There were only three of us who stayed with Joe.
After the loop, Jonathan and Julie joined us (after their Kenyan Way workout) and we gave small tokens of appreciation to Stephanie and Joe. I'm very impressed by the time and commitment they made to help us. Clearly they could easily have spent their time on their own training or other personal pursuits but they gave their time and experience to us each Wednesday night for the past 10 weeks.
After the goodbye's, I took a loop on my own. I optimistically programmed my watch for 1/4 mile splits that would put me on a 7:40 pace. That was aggressive on my part after already running then cooling down but I wanted to see how long I could "gut it out". Here are the 1/4 mile splits I ended up with:
0.25 1:55
0.50 1:51
0.75 1:51
1.00 2:00
1.25 1:58
1.50 2:00
1.75 2:01
2.00 2:01
2.25 2:00
2.50 2:03
2.65 1:18 (note only .15 mile rather than .25 due to quirky 2.9 total distance)
2.90 2:00
I was happy with my consistency. At least for me this was a very consistent run which is the point of a good tempo run. My average pace for the 2.9 miles was 7:55 - only slightly outside of the optimal "McMillan training zone" of 7:30 - 7:50.
Of course while making the loop, I realized that I'm running a 5K race tomorrow night. I'm sure that by pushing my tempo run that I hurt my chances at a strong performance tomorrow. Hopefully weather is comfortable for the evening race.
There was a "treasure hunt" tonight but the instructions were lengthy and convoluted so Joe led us on a loop at Memorial. We covered the 2.9 miles in 25:52 for an 8:55 pace. Stephanie was assigned a different group tonight. There were only three of us who stayed with Joe.
After the loop, Jonathan and Julie joined us (after their Kenyan Way workout) and we gave small tokens of appreciation to Stephanie and Joe. I'm very impressed by the time and commitment they made to help us. Clearly they could easily have spent their time on their own training or other personal pursuits but they gave their time and experience to us each Wednesday night for the past 10 weeks.
After the goodbye's, I took a loop on my own. I optimistically programmed my watch for 1/4 mile splits that would put me on a 7:40 pace. That was aggressive on my part after already running then cooling down but I wanted to see how long I could "gut it out". Here are the 1/4 mile splits I ended up with:
0.25 1:55
0.50 1:51
0.75 1:51
1.00 2:00
1.25 1:58
1.50 2:00
1.75 2:01
2.00 2:01
2.25 2:00
2.50 2:03
2.65 1:18 (note only .15 mile rather than .25 due to quirky 2.9 total distance)
2.90 2:00
I was happy with my consistency. At least for me this was a very consistent run which is the point of a good tempo run. My average pace for the 2.9 miles was 7:55 - only slightly outside of the optimal "McMillan training zone" of 7:30 - 7:50.
Of course while making the loop, I realized that I'm running a 5K race tomorrow night. I'm sure that by pushing my tempo run that I hurt my chances at a strong performance tomorrow. Hopefully weather is comfortable for the evening race.
Tuesday, May 8, 2007
We Have a Winner!!!!
The results of the St. George marathon lottery were announced today. Of the 8,850 applicants, I found my name among the 6,900 chosen!
This is exciting and overwhelming at the same time.
I entered in a group along with Alex Thurman and some of his friends. I'm not sure if they've cracked the lottery winning code but diversity seems to be a common theme. This will be Alex's third run at St. George (2003 and 2006). Each time he's applied as part of a group. They've always included a first-timer and a woman in their group and they've always been selected. Our group had my Texas address as the first-timer and one of the guy's sister-in-law from Utah. The other three are from California.
This should be good!
This is exciting and overwhelming at the same time.
I entered in a group along with Alex Thurman and some of his friends. I'm not sure if they've cracked the lottery winning code but diversity seems to be a common theme. This will be Alex's third run at St. George (2003 and 2006). Each time he's applied as part of a group. They've always included a first-timer and a woman in their group and they've always been selected. Our group had my Texas address as the first-timer and one of the guy's sister-in-law from Utah. The other three are from California.
This should be good!
Monday, May 7, 2007
Memorial Park for an Easy Run
Clocked an easy loop at Memorial tonight on the way home from work.
2.9 miles @ 9:10 pace
... much better at keeping the pace in the proper training zone. I was feeling the impact of Sunday morning's long run and this morning's weight lifting.
Tomorrow is a much deserved rest day!
2.9 miles @ 9:10 pace
... much better at keeping the pace in the proper training zone. I was feeling the impact of Sunday morning's long run and this morning's weight lifting.
Tomorrow is a much deserved rest day!
May 7 - 13 Training
Monday - 2M easy @ 9m/M
Tuesday - Rest
Wednesday - PIM mystery run ??? - (need 5M @ 7:45 +2M warm & cool)
Thursday - HYLF 5K
Friday - Rest
Saturday - 9M long @ 9:15/M
Sunday - Rest
Tuesday - Rest
Wednesday - PIM mystery run ??? - (need 5M @ 7:45 +2M warm & cool)
Thursday - HYLF 5K
Friday - Rest
Saturday - 9M long @ 9:15/M
Sunday - Rest
Sunday, May 6, 2007
9.3 Long Run
I went out for an early morning long run with some of the people at Champions Fit. Generally, it ended up being pretty good. They meet and run very close to where I live. It also seems that they're organized and focused on their running. This morning I met Susan, Jay, Pauline, and Kelly. We covered 9+ miles. The pace was varied as Jay and I took a diversion early on and went faster and longer. We were on something around an 8:30 pace through 5 miles but slowed when we met up with the rest of the group. Jay and Susan kept going for 12+ and Kelly, Pauline, and I turned for the cars at around the 7 mile mark. I think my overall pace ended somewhere just under 10:00. That's outside my training zone. However on the upside, I'm feeling pretty good (at the moment) considering this was my longest run to date and that I raced yesterday. This also built some more confidence for the upcoming half ... in less than two weeks!
Saturday, May 5, 2007
Happy ??? Cinco ...
22:15
With the heavy race schedule, you'd think I would be getting better at having a clue of what I'm doing in this game. Well, today I proved that I'm a slow learner!
Of course before the race I saw and talked to Joe and Stephanie and Shane. There was talk about pace and times. None of this was good for me .... Shane, Stephanie, and I went out together. Of course, I'm feeling good ... thinking I've got something to prove (who knows why???!>!?) ... I'm enjoying passing people ... and what do know ... there's the first mile in 6:33 ... STUPID !!!
At about 1.5 miles, Stephanie pulls up along side as my pace is slipping at what seems like an exponential rate. (Thank you for the lift, Steph!) I thought I was slowing her down and told her to go ahead but she said she was slowing and that I should go. Which I did ... for a little ways .... At about that point, there was a very large water hazard on the course. It was about 2-3 inches deep for about 15-20 yards with no way around it. Everyone's feet were (subject-verb agreement ???) soaked from that point. At least, it gave me something else to think about! A couple guys passed me in the last 2/3 mile. I had planned my kick but when the time came there was nothing there. This has never happened to me! I attribute it to the fast start and the hot, humid conditions (surely it couldn't be my lack of conditioning!). I've always been able to kick but just didn't have it today. As the guy I had "marked" to pass at the end stretched it for the finish, it was unbelievably frustrating to have to let him go and not do anything about it. But that was my reality on this day.
The post race food and festivities were very good. Joe did not PR. Stephanie took third in her age group behind two other PIM coaches. It was a good event.
The philosophical question of the day is - If I had gone out slower would I have been able to hold pace better and had a kick? I honestly don't know. It seems the answer is most likely "yes" but it's hard for me to imagine the race any differently than it happened. A slower early pace would have probably led to some panic on my part about "being just on or behind schedule".
With the heavy race schedule, you'd think I would be getting better at having a clue of what I'm doing in this game. Well, today I proved that I'm a slow learner!
Of course before the race I saw and talked to Joe and Stephanie and Shane. There was talk about pace and times. None of this was good for me .... Shane, Stephanie, and I went out together. Of course, I'm feeling good ... thinking I've got something to prove (who knows why???!>!?) ... I'm enjoying passing people ... and what do know ... there's the first mile in 6:33 ... STUPID !!!
At about 1.5 miles, Stephanie pulls up along side as my pace is slipping at what seems like an exponential rate. (Thank you for the lift, Steph!) I thought I was slowing her down and told her to go ahead but she said she was slowing and that I should go. Which I did ... for a little ways .... At about that point, there was a very large water hazard on the course. It was about 2-3 inches deep for about 15-20 yards with no way around it. Everyone's feet were (subject-verb agreement ???) soaked from that point. At least, it gave me something else to think about! A couple guys passed me in the last 2/3 mile. I had planned my kick but when the time came there was nothing there. This has never happened to me! I attribute it to the fast start and the hot, humid conditions (surely it couldn't be my lack of conditioning!). I've always been able to kick but just didn't have it today. As the guy I had "marked" to pass at the end stretched it for the finish, it was unbelievably frustrating to have to let him go and not do anything about it. But that was my reality on this day.
The post race food and festivities were very good. Joe did not PR. Stephanie took third in her age group behind two other PIM coaches. It was a good event.
The philosophical question of the day is - If I had gone out slower would I have been able to hold pace better and had a kick? I honestly don't know. It seems the answer is most likely "yes" but it's hard for me to imagine the race any differently than it happened. A slower early pace would have probably led to some panic on my part about "being just on or behind schedule".
Friday, May 4, 2007
Easy Run
With travel back from Chicago, a long work day (after getting back to the office), and heavy rains, I skipped last night's running. I hate doing that because I'm fearful that it effectively wastes prior training sessions. I doubt that is actually true but that's how I view it mentally.
So this morning I was up at 5 and out for an e-a-s-y 1.7 miles around the neighborhood. It felt good to stretch out. My pace was at an 8:47 mile. I didn't want to get crazy and push a long tempo run or intervals this morning since the Cinco de Mayo 5K is tomorrow and I'd really like to PR. Joe has assured me the course is flat and fast with no rhythm-breaking turns so I'm looking for a very strong effort tomorrow.
I'll be focusing on carbohydrate and water intake today and I'll do a "half-mile" blast tonight to get ready. I can already feel this one's going to be more difficult than usual to control the adrenaline. I'm already getting too amped and it's still 24 hours away!
adrenaline [(uh-dren-l-in)]
A hormone secreted by the adrenal glands that helps the body meet physical or emotional stress.
So this morning I was up at 5 and out for an e-a-s-y 1.7 miles around the neighborhood. It felt good to stretch out. My pace was at an 8:47 mile. I didn't want to get crazy and push a long tempo run or intervals this morning since the Cinco de Mayo 5K is tomorrow and I'd really like to PR. Joe has assured me the course is flat and fast with no rhythm-breaking turns so I'm looking for a very strong effort tomorrow.
I'll be focusing on carbohydrate and water intake today and I'll do a "half-mile" blast tonight to get ready. I can already feel this one's going to be more difficult than usual to control the adrenaline. I'm already getting too amped and it's still 24 hours away!
adrenaline [(uh-dren-l-in)]
A hormone secreted by the adrenal glands that helps the body meet physical or emotional stress.
Wednesday, May 2, 2007
Project Your Marathon Time
Found this training test to project marathon times - article. I'm wondering if it works in reverse using the McMillan or Daniels tables. I may experiment to see what I come up with ....
Evening Tour of Rice & Hermann Park with Jonathan
Working with today's scheduling challenge - Cameron's band concert at Rice University - Jonathan Bennett was kind enough to meet me at 8pm and escort me around the Rice campus and Hermann Park for an 8.2 mile run. We covered it in 1:17 for a 9:25/mile average. This was slightly slower than I had hoped for but well within the McMillan prescribed training range.
Jonathan was great as he lives nearby and was familiar with the area. He had also plotted the course using his Garmin GPS. It was nice to have someone to talk to and provide encouragement. Our fastest mile was 9:07 and our slowest was 9:48. This was a much tighter range than I had last week running on my own so I was happy with the effort.
Tomorrow will be a well-deserved rest day as I travel to Chicago for work.
Jonathan was great as he lives nearby and was familiar with the area. He had also plotted the course using his Garmin GPS. It was nice to have someone to talk to and provide encouragement. Our fastest mile was 9:07 and our slowest was 9:48. This was a much tighter range than I had last week running on my own so I was happy with the effort.
Tomorrow will be a well-deserved rest day as I travel to Chicago for work.
Monday, April 30, 2007
Too Hard of an "Easy Run"
Well, I worked in an easy run tonight. I was going to leave the office between 6 and 6:30 to do the loop at Memorial Park but, wouldn't you know it, that's when the heavy rain started to fly. I stayed in the office until about 7:45 and the rain had passed then went to Memorial. The path was wet but not under water so a made the loop.
My half mile splits were:
I also found a training article that I liked today. I don't plan to work this into my regimen immediately but believe it holds some valuabule ideas that I'll try to implement when PIM is over.
Finally, Alex called today and tomorrow is the last day to register for the St. George marathon. We've registered for the lottery as a group of five. We're hopeful that by including a woman and a first-timer (me!!!) that our odds of being selected are increased. The lottery results will be posted Tuesday, May 8.
My half mile splits were:
- 0.5 mile - 4:51
- 1.0 mile - 4:16
- 1.5 mile - 4:10
- 2.0 mile - 4:01
- 2.5 mile - 4:14
- 2.9 mile - 3:30
I also found a training article that I liked today. I don't plan to work this into my regimen immediately but believe it holds some valuabule ideas that I'll try to implement when PIM is over.
Finally, Alex called today and tomorrow is the last day to register for the St. George marathon. We've registered for the lottery as a group of five. We're hopeful that by including a woman and a first-timer (me!!!) that our odds of being selected are increased. The lottery results will be posted Tuesday, May 8.
Training Schedule a/k/a Scheduling Mess
This week is a mess. I've got to get my miles!
Here's what I'm hoping to accomplish:
Here's the conflicts:
Here's what I'm hoping to accomplish:
- 2M Easy @ 9:00
- 6M w/4M Tempo @ 7:40
- 2M Easy @ 9:00
- 8M Long Run @ 9:15
Here's the conflicts:
- Monday - open (beware of lifting Monday morning!)
- Tuesday - son's band concert at Rice University
- Wednesday - business trip to Chicago (missing PIM for the first time...maddening!)
- Thursday - possible trip to Utah for Rockets-Jazz Game 6
- Friday - open (beware of Cinco de Mayo 5K on Saturday)
- Saturday - Cinco de Mayo 5K w/PIM
- Sunday - open
So ... there are plenty of excuses not to run .... This is frustrating! I've got to get the miles or else I won't be able to cover the half marathon in Ogden. It's less than 3 weeks now!
Saturday, April 28, 2007
Irrational Exuberance
Rise & Shine 5K
21:59 (new PR)
21:59 (new PR)
This was a strange race.
The temperature was about 68° with 85% humidity under mostly cloudy skies and a slight breeze. I was very focused to start the race. I had arrived about 90 minutes ahead of the 8:30 start time. There was a small problem with my preregistration but that was easily taken care of (thanks for sponsoring me this weekend - Brookfield Properties).
I was probably over-hyped for a big run. I was going to run MY race; others weren't going to dictate my pace or strategy. That probably would have been fine if I really had a strategy. Earlier in the week Jonathan reminded me of a recent article in Runner's World suggesting that by going out fast a better 5K time could be achieved. I had mulled this most of the week and decided it was worth a try. Well, that is until the night before the race. At that point, I convinced myself that the first mile is never really a problem for me ... it's mile 2. During the first mile, my competitive juices are flowing and it's relatively easy to flow with and pass others. So the night before, I decided to focus on the second mile.
Arriving early allowed me to warm up and stretch better than I have to date. It looked like it was going to be a fast race with a good sized field. The course wasn't published online so I was left to study a map at the convention center. I really just wanted to know where the mile markers should be. Fortunately either Luke's Locker or Run Far had placed mile markers with large clocks on course. I hadn't seen this before and I really appreciated it.
A side note, I'm not fast. I'm a solid middle-of-the-pack guy. But why do young kids and people with dogs (yes, there was one in front of me) feel the need to crowd the front of the start line? Come on people ... show some common courtesy!
The start horn went off and so did I. I was going to run MY race. I felt smooth and strong ... everything was clicking ... for about 2/3 mile. Then I started to wonder if I had gone out too fast. Finally, the one mile mark appeared. I crossed at 6:50. This was about where I wanted to be time-wise. However, after about another half mile, I wasn't feeling good and actually began questioning why I was even there. The conversation with myself went on for awhile. Long enough for me to suggest that I really don't like this and that I'm not going to do it any more. Then mile marker 2 popped up and I crossed at 14:00. (So much for that strong second mile!)
The last section of the race circled Minute Maid Park. Oddly, I was alone. There wasn't anyone ahead of me close enough to reel in and there really wasn't anyone close behind me. Usually at this stage, I'm looking for some strong runner to pass me and to "hitch a ride" with them. Finally, an older guy passed me but I just didn't have anything to hold it together so I had to let him go. I heard footsteps and soon another guy pulled up along side. I was determined to stay with him! We ran side-by-side until finally he edged ahead. After the last turn on the course about 75 meters remained. Summoning everything I had (which didn't seem to be much), I found some reserved strength and fired up a kick. From a spectator's perspective I'm sure it didn't look like much but I passed both of the guys who had passed me earlier. (Thanks to Joe's speed workouts!) I thought I was under 22:00 and was sure that I was faster than my previous best. At that point, all of the negative thoughts from the middle of the race evaporated in my own personal euphoria.
I got water and a bagel. The unofficial results were posted. I was VERY pleased with my hard earned 21:59. Surprisingly, I was also listed as 5th in the 40-44 age group.
Later Saturday evening, I was back in Utah watching the Jazz beat the Rockets in Game 4 of their NBA playoff series.
Wednesday, April 25, 2007
Grinder's Special ... and I don't mean the Sandwich!
Tonight's workout was tough. It didn't really have so much to do with what we were doing as how I was feeling. It didn't seem that I could ever "get going". I think I must have tweaked my right Achilles playing basketball the night before. It started out sore and tight for our 2-mile warmup. By the time we finished, the problem had extended up through my calf.
Another observation/excuse ... I don't think I'm fit enough yet to do a speed workout 48 hours after a long run. I'm theorizing (hoping) that I just really hadn't given my body the rest to recover properly.
Anyway ... here are my approximate times. Jonathan Bennett provided his times to me from his Garmin. I failed to pack my watch this morning so wasn't able to keep my own times. What is it with me and timekeeping lately...???
400 - 1:44
800 - 3:27
1200 - 5:21
800 - 3:35
400 - 1:23
Ultimately the workout wasn't terrible but I was slower than I wanted to be all night long.
Fortunately I've got two days rest before Saturday's 5K. I need it!
Another observation/excuse ... I don't think I'm fit enough yet to do a speed workout 48 hours after a long run. I'm theorizing (hoping) that I just really hadn't given my body the rest to recover properly.
Anyway ... here are my approximate times. Jonathan Bennett provided his times to me from his Garmin. I failed to pack my watch this morning so wasn't able to keep my own times. What is it with me and timekeeping lately...???
400 - 1:44
800 - 3:27
1200 - 5:21
800 - 3:35
400 - 1:23
Ultimately the workout wasn't terrible but I was slower than I wanted to be all night long.
Fortunately I've got two days rest before Saturday's 5K. I need it!
Monday, April 23, 2007
April 23 Training Report
Well, the objective was noble; the execution poor. Today's training objective was 8 miles at 9:14 per mile. Today's reality: 8.7 miles at 10:00 per mile.
NOTE TO SELF: Don't schedule long runs on the same day as weight lifting! Of course I already knew this but this week's travel for the NBA playoffs required the long run to be today. My legs were getting heavy after only a couple miles. I had a choice of pushing ahead in an effort to make the time ... with the possibility of not making the distance. Or slowing down to make the distance. At this stage I think the miles are more important than the time.
Here are my mile splits:
9:08/9:16/9:36/9:29/9:50/10:25/10:45/10:43/8:00 (last leg was .7 mile)
Total time: 1:27:12
NOTE TO SELF: Don't schedule long runs on the same day as weight lifting! Of course I already knew this but this week's travel for the NBA playoffs required the long run to be today. My legs were getting heavy after only a couple miles. I had a choice of pushing ahead in an effort to make the time ... with the possibility of not making the distance. Or slowing down to make the distance. At this stage I think the miles are more important than the time.
Here are my mile splits:
9:08/9:16/9:36/9:29/9:50/10:25/10:45/10:43/8:00 (last leg was .7 mile)
Total time: 1:27:12
Sunday, April 22, 2007
April 23 - 29 Training Schedule
Monday - Long Run 8 miles @ 9:16M; Memorial Park
Tuesday - Rest
Wednesday - 1 x 400 (1:38); 1 x 800 (3:23); 1 x 1200 (5:16); 1 x 800 (3:23); 3 x 400 (1:38)
Thursday - Rest (Travel to Salt Lake City for Rockets-Jazz Game 3!)
Friday - Rest
Saturday - Rise & Shine 5K (Goal 21:55) - (Back to Utah for Game 4)
Sunday - Rest
Tuesday - Rest
Wednesday - 1 x 400 (1:38); 1 x 800 (3:23); 1 x 1200 (5:16); 1 x 800 (3:23); 3 x 400 (1:38)
Thursday - Rest (Travel to Salt Lake City for Rockets-Jazz Game 3!)
Friday - Rest
Saturday - Rise & Shine 5K (Goal 21:55) - (Back to Utah for Game 4)
Sunday - Rest
Saturday, April 21, 2007
Earth Day
April 21, 2007
I ran the Mothers for Clean Air 5K in Bellaire this morning. I ended up around 22:11.
Race temperature was 66° with 96% humidity. My goal was to break the 7 minute/mile barrier at 21:42. I was slightly ahead of schedule at 1 mile but may have used up too much to weave through early race traffic. At 2 miles, I was right on my overall pace but was slowing. For the last mile, I ran side-by-side with another runner who came up from behind me. He helped pull me in. At 3 miles, I took a couple big breaths and tried to kick it in and passed a couple of runners down the stretch. In my flailing, I didn't get a good read on the overhead finish clock provided by Run Wild Sports.
The race was chip timed (without a start mat). I estimate I was 5-8 seconds after the gun to get across the starting line. I had my watch but had agreed to forgo keeping my time to keep time for my fourteen year old son who forgot his watch. (It's a whole other story that he rolled out of bed only 20 minutes before we had to leave for the race.) But the race was chip timed so everything would be alright, right? Wrong! After getting back to the house, I checked the race results online at Inside Texas Running . My time was not listed! I called Run Wild Sports and spoke to someone who was apparently at the race. He said the race organizers weren't very organized and that he has 26 finish times that weren't associated with any particular runner due to bad or no information from the race organizers. He asked that I email my information and he'd try to determine if one of the 26 unassociated times was mine. Hopefully he has something for me. My left brain really needs a concrete time to attach to this race.
As a result of not having a time associated with my finish, my team - Klein Runners - were not recorded in the team results. Teams could enter with as many runners as they wanted but only the top three runners "scored" for the team. Teams were then to be ranked based on cumulative time. The Klein Runners consisted of only three runners: Rory Jones (who PR'd at 18:56 and took second in 19U [he's 14!]); Cameron Birt (who, notwithstanding the late wakeup call, also PR'd at 24:40); and myself (estimated at 22:11). Assuming my time is correct, our team time is 1:05:47. The winning team - TCEQ - was 1:05:35 anchored by Joe Oviedo's 16:59.
Joe happens to be my coach with Power in Motion . Joe is a very good coach and an effortless runner. I, of course, would have loved to edge out his team but will have to settle for coming close at 12 seconds off the pace. It will still make for good conversation when we're running ladders on Wednesday.
I ran the Mothers for Clean Air 5K in Bellaire this morning. I ended up around 22:11.
Race temperature was 66° with 96% humidity. My goal was to break the 7 minute/mile barrier at 21:42. I was slightly ahead of schedule at 1 mile but may have used up too much to weave through early race traffic. At 2 miles, I was right on my overall pace but was slowing. For the last mile, I ran side-by-side with another runner who came up from behind me. He helped pull me in. At 3 miles, I took a couple big breaths and tried to kick it in and passed a couple of runners down the stretch. In my flailing, I didn't get a good read on the overhead finish clock provided by Run Wild Sports.
The race was chip timed (without a start mat). I estimate I was 5-8 seconds after the gun to get across the starting line. I had my watch but had agreed to forgo keeping my time to keep time for my fourteen year old son who forgot his watch. (It's a whole other story that he rolled out of bed only 20 minutes before we had to leave for the race.) But the race was chip timed so everything would be alright, right? Wrong! After getting back to the house, I checked the race results online at Inside Texas Running . My time was not listed! I called Run Wild Sports and spoke to someone who was apparently at the race. He said the race organizers weren't very organized and that he has 26 finish times that weren't associated with any particular runner due to bad or no information from the race organizers. He asked that I email my information and he'd try to determine if one of the 26 unassociated times was mine. Hopefully he has something for me. My left brain really needs a concrete time to attach to this race.
As a result of not having a time associated with my finish, my team - Klein Runners - were not recorded in the team results. Teams could enter with as many runners as they wanted but only the top three runners "scored" for the team. Teams were then to be ranked based on cumulative time. The Klein Runners consisted of only three runners: Rory Jones (who PR'd at 18:56 and took second in 19U [he's 14!]); Cameron Birt (who, notwithstanding the late wakeup call, also PR'd at 24:40); and myself (estimated at 22:11). Assuming my time is correct, our team time is 1:05:47. The winning team - TCEQ - was 1:05:35 anchored by Joe Oviedo's 16:59.
Joe happens to be my coach with Power in Motion . Joe is a very good coach and an effortless runner. I, of course, would have loved to edge out his team but will have to settle for coming close at 12 seconds off the pace. It will still make for good conversation when we're running ladders on Wednesday.
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