Wednesday saw some of the hardest (non-race) running I've done in a while.
I ran 5 x 1600 repeats, again with 800 rest in between. After the first repeat, I wondered how I'd feel later on, since I felt the first 8:03 mile took something out of me. More than the first repeat should have.
All five repeats were within :03 of 8:00, so I was pleased with the splits, but it sure seemed like I had to work harder and harder to hit times as I went. I had a vanilla bean Gu after my third repeat, which was a big help. I made my fifth mile and had to walk a little bit, since my tank was just about empty. But I did it. The weather wasn't bad-- cloudy and low 70s.
Something I did notice on my fifth split was a slight twinge in my left hamstring. On the 1-10 pain scale, about a 1.5. It didn't stop me from doing anything at the store later that day, but I did notice it. The hammie got a few doses of ice that evening, and it felt better after a night's sleep. I think I'll rest it until Tuesday of next week, because there's a weekend trip to Las Vegas coming up. I really want to pack my Adrenalines, but logistics sort of prevent it. It's better to rest, anyway.
This little ding doesn't feel like much. It's 36+ hours after the run, and it's felt better over time. I'm not too concerned. But a little down time won't hurt.
Friday, September 7, 2012
Friday, August 31, 2012
Professional Runner!
Been a pretty solid week of running... Did an extra five Monday night, then 4x1600 (with 800 rest) Wednesday as part of a seven-miler. Mile times were 8:04, 8:09, 8:10, and 8:00. I'm happy with those splits. 23 miles this week, with another four set for tomorrow before my 9 am shift at the running store.
Saturday also makes two weeks since I won the Masters division at the Nucor-Holt 5K. This was the race I circled on my calendar. I was healthy going into this race, I was motivated and I was ready, since a guy got my age group trophy in 2011. I'd hoped to beat last year's time of 27:45, when a guy (who was walking) passed me in the last 200. I also thought about a PR, bettering my 23:08 at Arcadia last year.
Thunderstorms came through about 5:45 that morning, so temps were cool, unlike last year's hot and sticky conditions. The race was even delayed because of lightning.
The course is downhill for the first mile, split was 7:17. The second mile levels off and takes you past the steel plant and gives you time to think about the agony that's on its way. Second mile was 7:09. I felt like things were going well, but I was only paying attention to my race, what I was doing, and who was around me.
The third mile is everything it's been advertised to be. Maybe the hardest mile in town-- solid uphill, with a few brief plateaus mixed in. I managed to pass good friend and coworker Mike (he of the 100-mile madness) on the first incline, and just kept on going. And going. And going. It was some of the hardest running I've done, and my heart rate even peaked at 190, which probably isn't the best thing. I spent a lot on this mile, and was breathing very hard.
I got to the crest of the last hill and came up on the last straightaway, where I lost my trophy last year, and saw that I had a chance to get in under 23 minutes. But given how hard I worked, I didn't have a closing sprint in me. My Garmin said 23:08 as I crossed the line, and someone handed me a finisher's card with a 9 on it. Wow. I knew I'd run well, but didn't really know how well until my card went up as 40+ champion!
I had to get home, cleaned up and get to work, so I couldn't stay for the awards. My coworker Ed brought my race swag to the store later on in the morning..
This is by far the biggest Shiny Metal Object I've ever won. What's more, winning the Masters division brought a $50 prize. Plus, the official time was 23:07, beating my time last year by over four minutes, so I set a personal best at the hardest course in town. Short of the marathon in February, I don't know if I've ever felt more satisfied.
Saturday also makes two weeks since I won the Masters division at the Nucor-Holt 5K. This was the race I circled on my calendar. I was healthy going into this race, I was motivated and I was ready, since a guy got my age group trophy in 2011. I'd hoped to beat last year's time of 27:45, when a guy (who was walking) passed me in the last 200. I also thought about a PR, bettering my 23:08 at Arcadia last year.
Thunderstorms came through about 5:45 that morning, so temps were cool, unlike last year's hot and sticky conditions. The race was even delayed because of lightning.
The course is downhill for the first mile, split was 7:17. The second mile levels off and takes you past the steel plant and gives you time to think about the agony that's on its way. Second mile was 7:09. I felt like things were going well, but I was only paying attention to my race, what I was doing, and who was around me.
The third mile is everything it's been advertised to be. Maybe the hardest mile in town-- solid uphill, with a few brief plateaus mixed in. I managed to pass good friend and coworker Mike (he of the 100-mile madness) on the first incline, and just kept on going. And going. And going. It was some of the hardest running I've done, and my heart rate even peaked at 190, which probably isn't the best thing. I spent a lot on this mile, and was breathing very hard.
I got to the crest of the last hill and came up on the last straightaway, where I lost my trophy last year, and saw that I had a chance to get in under 23 minutes. But given how hard I worked, I didn't have a closing sprint in me. My Garmin said 23:08 as I crossed the line, and someone handed me a finisher's card with a 9 on it. Wow. I knew I'd run well, but didn't really know how well until my card went up as 40+ champion!
I had to get home, cleaned up and get to work, so I couldn't stay for the awards. My coworker Ed brought my race swag to the store later on in the morning..
This is by far the biggest Shiny Metal Object I've ever won. What's more, winning the Masters division brought a $50 prize. Plus, the official time was 23:07, beating my time last year by over four minutes, so I set a personal best at the hardest course in town. Short of the marathon in February, I don't know if I've ever felt more satisfied.
Monday, August 27, 2012
New Week
Today I took my IsoShift shoes for a morning spin, leaving the house just after 8:00. The mornings in our part of the world have been pleasant of late, allowing me to drink a little extra coffee. That's the good part. What's bad is that when I leave later, I get back later, and that cuts into the rest of the day.
But anyhow, I cranked out my seven-miler and am back here telling you about it. 62:13 was the time, average pace of 8:53. I'm strongly considering a double today-- maybe adding a four or a five tonight, nothing strenuous. There's a .75 oval here in town that's safer to run on at night. I find that I like front-loading my running during the first part of the week, as it helps keep mileage up without too much of a commitment on Saturday morning. It works well for retail wonks like me who don't really know what the schedule will look like week to week, but will usually involve a Saturday shift.
I'm still trying to keep my weeks in the 25-mile neighborhood. No races on the horizon, but maybe a flat 5K to close the season.
But anyhow, I cranked out my seven-miler and am back here telling you about it. 62:13 was the time, average pace of 8:53. I'm strongly considering a double today-- maybe adding a four or a five tonight, nothing strenuous. There's a .75 oval here in town that's safer to run on at night. I find that I like front-loading my running during the first part of the week, as it helps keep mileage up without too much of a commitment on Saturday morning. It works well for retail wonks like me who don't really know what the schedule will look like week to week, but will usually involve a Saturday shift.
I'm still trying to keep my weeks in the 25-mile neighborhood. No races on the horizon, but maybe a flat 5K to close the season.
Friday, August 24, 2012
One to Grow On
So here's my latest "on again" blog phase. We'll see how long it lasts this time.
My running has been pretty solid of late, with the exception of last week, when I kind of lost my mojo a bit.
A few weeks ago, the First Lady and I drove to Kansas City to see a family member get married. I won't bore you with details of the trip, which included driving 800 miles home in 13 hours to make a shift at work (long story).
I always make it a point to bring running shoes on these excursions, and this was no exception-- I'd set a goal of four runs for a six-day trip. I brought my Brooks Adrenaline 12s and My Pearl Izumi IsoShift shoes. My first run was in the KC metro area, and we managed to catch a break weatherwise, as the temps were in the 60s for my 7:15 run. I found a nice path similar to my local one, and banged out a five-miler at 8:50 pace. I also noticed something strange in the air-- or, not in the air. The humidity was way down-- it was dry outside. Probably has something to do with 1000 ft altitude. I'm used to walking outside into air so moist you can cut it with a knife, but this was way different, in a good way. Terrain was road/residential and not much about hills.
The second excursion was the same neighborhood, two days later. I pushed my luck, taking off at 9:15 to run a 6.5. Average pace was 8:49, and the only thing I forgot on this trip was my heart rate monitor, so no info there.
I only managed to get halfway to the goal of four runs, but I was happy to make the two.
More to follow-- including new kicks, more socks, and a new personal best!
My running has been pretty solid of late, with the exception of last week, when I kind of lost my mojo a bit.
A few weeks ago, the First Lady and I drove to Kansas City to see a family member get married. I won't bore you with details of the trip, which included driving 800 miles home in 13 hours to make a shift at work (long story).
I always make it a point to bring running shoes on these excursions, and this was no exception-- I'd set a goal of four runs for a six-day trip. I brought my Brooks Adrenaline 12s and My Pearl Izumi IsoShift shoes. My first run was in the KC metro area, and we managed to catch a break weatherwise, as the temps were in the 60s for my 7:15 run. I found a nice path similar to my local one, and banged out a five-miler at 8:50 pace. I also noticed something strange in the air-- or, not in the air. The humidity was way down-- it was dry outside. Probably has something to do with 1000 ft altitude. I'm used to walking outside into air so moist you can cut it with a knife, but this was way different, in a good way. Terrain was road/residential and not much about hills.
The second excursion was the same neighborhood, two days later. I pushed my luck, taking off at 9:15 to run a 6.5. Average pace was 8:49, and the only thing I forgot on this trip was my heart rate monitor, so no info there.
I only managed to get halfway to the goal of four runs, but I was happy to make the two.
More to follow-- including new kicks, more socks, and a new personal best!
Monday, July 23, 2012
9:00
I ran a nice, hot, sweaty seven-miler this morning. I felt good out there, and I didn't have to be at work until noon, so I tacked on an extra mile. The First Lady is back at choir practice these days, so Monday evenings are free, meaning a four or five-mile run is in the plans for after work this evening. It's a great way to beef up weekly mileage and get some hard work in. This might even turn out to be a double double week, since Wednesday morning's effort can and should be followed by a trail run with the group.
It's been a week and a half of decent running around here. 25 miles last week, which included a 6-4 double last Monday. It was pretty weird running only four miles on a Saturday, when typically I run longer distances. The nice part, however, was that it didn't really mess up my day.
I also ran 6x800 last Wednesday, as part of a six-miler. I've done a nice job of keeping my pace at around 7:40. It's probably the most running I've ever done at that pace. Last fall's 5-mile PR (39:40) doesn't count, since I didn't really train at a fast pace for it.
My base pace is also at 9:00. I'm wanting to be a bit of a faster runner, so I've decided to up the tempo just a little. This has been going on for a month or so, and I feel like I'm doing a better job of finding the pace and then staying there. I used to aim for 9:00 and end up at like 8:35 per mile, so I've improved.
The plan for now is to train for some half marathons just after the first of the year. Tuscaloosa has one in the works that I plan to race. Starkville, MS has one in early February, and perhaps Birmingham (Mercedes) can be in the works. No full marathons on my horizon right now.
I also signed up for the Nucor-Holt 5K next month. This is the race where some other joker ran past me in the last 100 yards, after he'd been walking toward the finish, and picked it up only when I passed him. I had a bum calf, so I didn't go after him. Turns out he took 3rd in our age group, so I was pretty honked about it. That's one reason I'm racing there. It'll also be a good challenge-- downhill the first mile or so, then it levels off, then a steady climb for the last mile or so.
It's been a week and a half of decent running around here. 25 miles last week, which included a 6-4 double last Monday. It was pretty weird running only four miles on a Saturday, when typically I run longer distances. The nice part, however, was that it didn't really mess up my day.
I also ran 6x800 last Wednesday, as part of a six-miler. I've done a nice job of keeping my pace at around 7:40. It's probably the most running I've ever done at that pace. Last fall's 5-mile PR (39:40) doesn't count, since I didn't really train at a fast pace for it.
My base pace is also at 9:00. I'm wanting to be a bit of a faster runner, so I've decided to up the tempo just a little. This has been going on for a month or so, and I feel like I'm doing a better job of finding the pace and then staying there. I used to aim for 9:00 and end up at like 8:35 per mile, so I've improved.
The plan for now is to train for some half marathons just after the first of the year. Tuscaloosa has one in the works that I plan to race. Starkville, MS has one in early February, and perhaps Birmingham (Mercedes) can be in the works. No full marathons on my horizon right now.
I also signed up for the Nucor-Holt 5K next month. This is the race where some other joker ran past me in the last 100 yards, after he'd been walking toward the finish, and picked it up only when I passed him. I had a bum calf, so I didn't go after him. Turns out he took 3rd in our age group, so I was pretty honked about it. That's one reason I'm racing there. It'll also be a good challenge-- downhill the first mile or so, then it levels off, then a steady climb for the last mile or so.
Sunday, July 8, 2012
800 repeats
I cranked out 5x800 repeats Saturday morning at about 7:40 pace, which is flying for me. 400 rest in between. Good, hard work. Had to dig a little bit toward the end-- had to work a little harder. It was good effort. Stretching the boundaries and dialing up the speed a little has helped me suffer a little and sort of realize what I can do.It's also nice, since I can squeeze everything into a five-mile run before work.
Doing a Wednesday long run turned out to be a big help in getting to a 25-mile week on only four runs. I haven't been out on the trails lately, since my (third) anniversary and wife's (not third) birthday both fell on a Wednesday, and a two-mile race landed on Independence Day Wednesday. Work will get in the way this week, but I'll get back out there soon.
Thursday, July 5, 2012
Running Faster
Ed is a good friend of mine-- a fellow runner and running store employee. He's the one who helped me design the training plan I used for marathon back in February.
One thing he says is,"if you want to run faster, you're going to have to run faster." I find myself thinking about these words as I work to improve my base pace and see what else I'm capable of out there. I can hit cruise control at about 9:40 per mile and go a long distance. But now I'm wanting to lower that pace to about 9:00. I've been working on that for a few weeks. I've also added some 800 repeats at about 7:45 per mile, which is pretty fast for me.
I'm still not really training for anything-- thinking more about cranking out some half marathons after the first of the year, but no fulls. I'd like to have some other things happen in my life (and devote energy to these pursuits and not to extra runs) before I commit to another 26.2. It helps me see why half marathons are so popular-- it's a challenging goal that doesn't really alter the course of our lives.
With no real goal on the horizon, weekly mileages are in the 20-25 range, which is where I want to be. I've found it easier this season to get out the door earlier in the morning. I've been starting out a 7:00 am to get my work in for the day. In addition, looking back through the training log, it looks as though I'm doing a better job of running this summer than I did a year ago.
One thing he says is,"if you want to run faster, you're going to have to run faster." I find myself thinking about these words as I work to improve my base pace and see what else I'm capable of out there. I can hit cruise control at about 9:40 per mile and go a long distance. But now I'm wanting to lower that pace to about 9:00. I've been working on that for a few weeks. I've also added some 800 repeats at about 7:45 per mile, which is pretty fast for me.
I'm still not really training for anything-- thinking more about cranking out some half marathons after the first of the year, but no fulls. I'd like to have some other things happen in my life (and devote energy to these pursuits and not to extra runs) before I commit to another 26.2. It helps me see why half marathons are so popular-- it's a challenging goal that doesn't really alter the course of our lives.
With no real goal on the horizon, weekly mileages are in the 20-25 range, which is where I want to be. I've found it easier this season to get out the door earlier in the morning. I've been starting out a 7:00 am to get my work in for the day. In addition, looking back through the training log, it looks as though I'm doing a better job of running this summer than I did a year ago.
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