Half-marathon training continues to go very well. 30 miles two weeks ago, 29 last week. No doubles lately, as the long runs are getting the job done in making sure my weekly mileage stays where I like.
I ran my second 12-miler this past Monday, pacing out at 7:59 per mile. I was pleased with the effort, but the course was not as challenging as last week. Next week will be my last tune up, and I'll make sure it includes a little more hill work.
This means I can now aim at 1:45 for a finishing time. It would be nearly 1:30 per mile faster than my Abilene half in 2006. Truly something to be excited about.
I also did mile repeats Thursday just to shake things up, holding 7:41 pace per mile on a treadmill.
Wednesday, October 24, 2012
Monday, October 15, 2012
Twelve-miler
When I ran my ten-miler last week, my half marathon goal pace was 8:20, with the plan being to finish in 1:50 or better.
Turns out that goal may not be lofty enough.
I haven't really been following a structured training plan for this race, so I didn't know until early this morning what today's long run would be. After last week's ten, I've heard from coworkers that I could run eight-minute miles for the whole 13.1. So I decided to go for it. Twelve miles at 8:00.
It rained about an inch in the overnight, and I took off at about 9:15 this morning, on an off day from work. A gorgeous day for a run. Peanut butter toast and water were my only fuel. Well, that and a nice, hot cup of coffee. In hindsight, I probably should have eaten a little more.
It takes about a half mile or so to get the pace dialed in, and after that, I made steady progress on getting onto goal pace. Splits needed to be around 2:00 per quarter. I find I like measuring splits that way instead of by the half mile-- helps me stay on pace.
The first five were pretty easy, until I hit the stairs to get to the bridge that takes me over the river. Very soon after that I stopped to fill my bottle, which took a few minutes. I felt pretty good through about 9.5, when I hit a decent hill. Turns out that the stairs and that hill were the only two times I really missed my splits. Everything else was either below 2:00 or very close. I did take two GU gels-- one at four and the other at nine. I feel good about how I timed those.
The last half mile was difficult, but I clocked in at 1:36:20 for the run-- an 8:02 pace. I didn't quite meet the goal, but I got pretty dang close. It even lets me adjust my goal. Now I can aim at a 1:45 half and really like my chances.
Friday, October 12, 2012
Half Marathon
In 2008, I ran my first big race-- the Eisenhower Half Marathon in Abilene, Kansas. I felt like I worked hard to get ready for that race, and I did. One reason for that was I weighed nearly 200 pounds and it takes a lot of effort to lug a body that size down the road. The temperature was 20 degrees (F) on that first Saturday in April. the only fuel I took was the Sport Beans (still a fan) I bought specifically for race day. Didn't want anything to slow me down, after all. I finished in 2:02:44 on a flat course (9:24 pace).
Last week, I signed up to run the Huntsville Half Marathon in Huntsville, AL on Saturday, November 10. It'll be my second half, and I fully expect it to go a lot better.
I really feel like I'm in a great place training-wise, and that I can put a great number on the board. I've been at 25-30 miles per week for the last 2-3 months, having worked in half-mile and mile repeats for several weeks in a row. This past Monday, I ran a 10-mile time trial at 8:18 pace, so I am already confident. My coworker Ed (my unofficial coach) thinks I can run 8-minute miles. I'd be happy running 8:20 miles for a 1:49, but eight-minute miles mean I can get in under 1:45.
So I'm pretty excited. And I feel ready-- part of me wishes the race were tomorrow. It'll get here soon enough, and there's still work to be done.
Last week, I signed up to run the Huntsville Half Marathon in Huntsville, AL on Saturday, November 10. It'll be my second half, and I fully expect it to go a lot better.
I really feel like I'm in a great place training-wise, and that I can put a great number on the board. I've been at 25-30 miles per week for the last 2-3 months, having worked in half-mile and mile repeats for several weeks in a row. This past Monday, I ran a 10-mile time trial at 8:18 pace, so I am already confident. My coworker Ed (my unofficial coach) thinks I can run 8-minute miles. I'd be happy running 8:20 miles for a 1:49, but eight-minute miles mean I can get in under 1:45.
So I'm pretty excited. And I feel ready-- part of me wishes the race were tomorrow. It'll get here soon enough, and there's still work to be done.
Sunday, September 16, 2012
Las Vegas
It's been just under a week since the wife and I returned from a three day-two night trip to Sin City. A good friend of mine got married and I didn't want to miss it. I keep moving further and further away from those guys, so I don't get to see them often. I'd forgotten what good, solid people they are. Good times.
I'd wanted to bring my running shoes along, but space and time didn't really allow it. Good thing, since there just isn't anyplace to run on the strip. There is a ton of pedestrian traffic, and it's all kept off major intersections and on elevated walkways. I couldn't have made any distance anyhow. I did do a ton of walking and going up and down stairs, so I did manage a little cardio.
The trip caused me to abbreviate two weeks of running: 15 and 17 mile weeks most recently. I have a goal of 1,060 miles for the year, and that is the only thing on my plate right now. I've run 220 miles since July 1, so I need 45 miles for the rest of September to stay on track for that. I don't really see anything getting in the way. I signed up to go to the gym around the corner from the running shop, so I hope to get some weight work and core work in and get my body toned up a little more.
I also think I'd like to find a half marathon before the end of the year. I've set a PR in the 5K, 10K, and marathon, and would like to set new bests in all four distances in 2012.
I'd wanted to bring my running shoes along, but space and time didn't really allow it. Good thing, since there just isn't anyplace to run on the strip. There is a ton of pedestrian traffic, and it's all kept off major intersections and on elevated walkways. I couldn't have made any distance anyhow. I did do a ton of walking and going up and down stairs, so I did manage a little cardio.
The trip caused me to abbreviate two weeks of running: 15 and 17 mile weeks most recently. I have a goal of 1,060 miles for the year, and that is the only thing on my plate right now. I've run 220 miles since July 1, so I need 45 miles for the rest of September to stay on track for that. I don't really see anything getting in the way. I signed up to go to the gym around the corner from the running shop, so I hope to get some weight work and core work in and get my body toned up a little more.
I also think I'd like to find a half marathon before the end of the year. I've set a PR in the 5K, 10K, and marathon, and would like to set new bests in all four distances in 2012.
Friday, September 7, 2012
More Mile Repeats
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.
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, 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.
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