Firstly, congratulations to CGB. You're achievement truly sets you apart from the crowd. Also, I wouldn't worry about Marathon Man. If he didn't want or intend to be beaten, he should have stayed home. Now it's your turn, Mac.
As my posts are few and far-between as it is, and they are about to disappear once again for a spell, I'll try to make this as comprehensive as possible. I run four miles every day but Sunday. The first two miles are a warm-up run. The last two miles are timed at race pace. My current two-mile time is hanging around 13:10. If I'm feeling good when the four miles are over, I'll stay out for another two miles to cool off. Otherwise, I just run around the block a couple times.
In addition to running, I've also started quite a few speed drills on Monday, Wed, and Fri. They go as follows: 100m fartleks, 100m high knees run, 100m sideways run (for each side), and 100m lunges. This took me a while to get used to because I'd never trained with both a race-pace run and speed drills on the same day.
Every morning, I do 50 situps and 50 pushups, 2 min of leg lifts and 1 min of superman, and then eat breakfast. Every night, I do as many situps and pushups as I can before I get tired, then eat dinner. Consequently, breakfast and dinner are the best meals of the day.
On Sunday and Monday evenings, I play pick-up basketball.
Unless something happens during the week so that I don't get home until late at night, my schedule hasn't really varied too much from that. We'll see how it goes in the next couple months.
Thursday, October 30, 2008
Tuesday, October 28, 2008
Training
Being in the middle of the semester, I have been very busy lately and have neglected posting my training numbers. Last week, which is summarized below, is roughly representative of what I have been doing lately. I have gone back to riding the bike 20 - 45 miles in lieu of long runs on the weekends, and mixing up medium-distance tempo runs and speed work during the week.
Sunday: ride 38 miles
Monday: rest
Tuesday: run 5m (including 6 strides)
Wednesday: run 4m
Thursday: run intervals, 7 x 700 meters (2:35 ave.), 350 meters (recovery)
Friday: run 5m
Saturday: run 3m
Sunday: ride 38 miles
Monday: rest
Tuesday: run 5m (including 6 strides)
Wednesday: run 4m
Thursday: run intervals, 7 x 700 meters (2:35 ave.), 350 meters (recovery)
Friday: run 5m
Saturday: run 3m
Monday, October 27, 2008
A New Goal that is the Same...
Last week, I wrote about how I ran a Wednesday night weekly 5K and ran it in 18:37. They just posted the results on Coolrunning.com and the actual name listed is "Mystic Runners Weekly 5K Fun Run". The night before the race, I ran 6 miles. I did not get a chance to get out the next night, but ran 5 miles on Friday during lunch, including the company 5K. I ran that in 19:18. My legs were tight and tired. I ran six miles on Saturday night and took Sunday off. Including my warm-up miles, I ran 22 miles and did no floor exercises.
With that week, I now realize that I need newly defined goals (two to be exact) that are geared to toward the same old thing - 1) I need to finish out my weeks smartly and strongly in order to finish out a strong year. I do not want to sacrifice the work and progress I have made, but rather, I want to build on it in 2009. 2) While still working hard, I want to ensure that I can duplicate my results from Wednesday night. I want another sub-19:00 5K, preferably, sub-18:50, to be confident that I did not just run under 19:00, but that I am a sub-19:00 runner.
And a note to Mac. Thank you for your encouragement. Now, it is your turn. Remember, this was never a competition, rather we let our competitive natures motivate us. With that, come and get me. I know you can - prove me right.
With that week, I now realize that I need newly defined goals (two to be exact) that are geared to toward the same old thing - 1) I need to finish out my weeks smartly and strongly in order to finish out a strong year. I do not want to sacrifice the work and progress I have made, but rather, I want to build on it in 2009. 2) While still working hard, I want to ensure that I can duplicate my results from Wednesday night. I want another sub-19:00 5K, preferably, sub-18:50, to be confident that I did not just run under 19:00, but that I am a sub-19:00 runner.
And a note to Mac. Thank you for your encouragement. Now, it is your turn. Remember, this was never a competition, rather we let our competitive natures motivate us. With that, come and get me. I know you can - prove me right.
Thursday, October 23, 2008
Congratulations!!!
Congrats to Charles for his achievement. If I remember correctly, Charles' 5k PR was in the low 19:30's when the year began, which means he took nearly a full minute off his time in just a few months. That's sick. And the facts that he was all alone, in front of the pack, most of the race and that this was not a target race mean that he can undoubtedly go faster, and will in the next few weeks when he has better competition. Ridiculous.
Well done, sir. We gaze upon your accomplishment and marvel.
Well done, sir. We gaze upon your accomplishment and marvel.
Wednesday, October 22, 2008
Mission: Accomplished...
Tonight, I ran a local 5K. I planned on using it to gauge myself before signing up for a more popular 5K. The race tonight was called the Lord Wakefield Weekly 5K Fun Run. They run the same flat course every week - it is USATF measured at 3.1 miles (and confirmed by the Brunet 1997 Saab 900S method of measuring distances). It only cost $2; there are no frills, medals or food. Just come to run or race. Most important, the results are posted on Cool Running.
I did not know the course, but figured it can't be that hard since it is around a lake - keeping the lake directly to my left was most imperative. I did not know if there would be mile markers. I did not know anyone running that could have been a good pacing partner.
All of that to say that as we lined up at the start line, they announced the names and times of some of the runners in recent marathons and half-marathons. There was one male who ran a 3:09 marthon on Sunday. So, I figured, he could probably run a 19:00 5K - "I should stick with him", I thought to myself. And so, I did. He started smoothly and immediately worked into a quick pace. I asked him where 1 mile was and he pointed out spray paint on the ground. I tripped my watch. The shadows and the night sky made it hard to see the watch which left me thinking that it clocked over 6:20. Subsequently, I sped up slightly to make-up some time during mile 2. My watch had a lap of 5:57 on the second leg. I decided to keep up that pace for the final 1.1 miles.
At this point, I was ahead of the marathon man and running in first place. I approached an area where the course turns left. One problem loomed; there was a rather large triangle that essentially created two left turns to get to the same road. I did not know what to do. Turning my head and body backward I yelled out to the marathon man, "Left here!?" He replied, "No! Next Left". Another problem... I heard "next left" as "left, left!" Since I started to go straight, I corrected myself to make the first left; marathon man immediately corrected me, "No, straight! Next, left!" I corrected myself again, went straight, made the next left and tried to keep up the pace. After negotiating the complicated left turn, the marathon man yelled out, "Next right!" Again, I was very thankful.
[Just a moment to sympathize with marathon man. During the run tonight, I forgot that he ran a marathon on Sunday - this past Sunday! He was probably looking for an easy night and instead here comes some newbie running on his heals. Then, the rube (me) has the audacity to go ahead of him without knowing the course and yelling back, "Which way?" He and his aching body had to put up with a lot, no thanks to yours truly. So, I am sorry, marathon man. Truly I am.]
Anyway, I run through the final turns, pass the 3 mile indication that has been spray painted on the road and am surprised at how quickly the finish line came into view. Seeing it ahead, I pick my feet up only to realize that my speed may have been a little too quick too early and am only able to increase speed slightly. Still, I feel that I have plenty of time to cross the finish line.
The end result: my best 5K, yet - 18:37
18:37! My splits ended up being 6:00, 5:57, 6:40 (last 1.1). It turns out that my watch did not say 6:20+ after the first mile so, I was sped up slightly inorder to keep a similar pace for mile 2. At any rate, who cares? I just broke 19:00.
So, the challenge is to Mac - I know you can do it - and loads of encouragement go out to AlotmoreflashGordon. The speed work will work. Don't underestimate yourself. As for me, I am still going to run the other 5Ks that I have planned. I would like to build on that time and prove it not a fluke for the night. I am confident that I can break 19:00 again, but not so sure about 18:37, especially with any kind of hill mixed in. So, the challenge is still very present for me.
But for tonight and for the record - as of October 22, 2008, mission accomplished!
I did not know the course, but figured it can't be that hard since it is around a lake - keeping the lake directly to my left was most imperative. I did not know if there would be mile markers. I did not know anyone running that could have been a good pacing partner.
All of that to say that as we lined up at the start line, they announced the names and times of some of the runners in recent marathons and half-marathons. There was one male who ran a 3:09 marthon on Sunday. So, I figured, he could probably run a 19:00 5K - "I should stick with him", I thought to myself. And so, I did. He started smoothly and immediately worked into a quick pace. I asked him where 1 mile was and he pointed out spray paint on the ground. I tripped my watch. The shadows and the night sky made it hard to see the watch which left me thinking that it clocked over 6:20. Subsequently, I sped up slightly to make-up some time during mile 2. My watch had a lap of 5:57 on the second leg. I decided to keep up that pace for the final 1.1 miles.
At this point, I was ahead of the marathon man and running in first place. I approached an area where the course turns left. One problem loomed; there was a rather large triangle that essentially created two left turns to get to the same road. I did not know what to do. Turning my head and body backward I yelled out to the marathon man, "Left here!?" He replied, "No! Next Left". Another problem... I heard "next left" as "left, left!" Since I started to go straight, I corrected myself to make the first left; marathon man immediately corrected me, "No, straight! Next, left!" I corrected myself again, went straight, made the next left and tried to keep up the pace. After negotiating the complicated left turn, the marathon man yelled out, "Next right!" Again, I was very thankful.
[Just a moment to sympathize with marathon man. During the run tonight, I forgot that he ran a marathon on Sunday - this past Sunday! He was probably looking for an easy night and instead here comes some newbie running on his heals. Then, the rube (me) has the audacity to go ahead of him without knowing the course and yelling back, "Which way?" He and his aching body had to put up with a lot, no thanks to yours truly. So, I am sorry, marathon man. Truly I am.]
Anyway, I run through the final turns, pass the 3 mile indication that has been spray painted on the road and am surprised at how quickly the finish line came into view. Seeing it ahead, I pick my feet up only to realize that my speed may have been a little too quick too early and am only able to increase speed slightly. Still, I feel that I have plenty of time to cross the finish line.
The end result: my best 5K, yet - 18:37
18:37! My splits ended up being 6:00, 5:57, 6:40 (last 1.1). It turns out that my watch did not say 6:20+ after the first mile so, I was sped up slightly inorder to keep a similar pace for mile 2. At any rate, who cares? I just broke 19:00.
So, the challenge is to Mac - I know you can do it - and loads of encouragement go out to AlotmoreflashGordon. The speed work will work. Don't underestimate yourself. As for me, I am still going to run the other 5Ks that I have planned. I would like to build on that time and prove it not a fluke for the night. I am confident that I can break 19:00 again, but not so sure about 18:37, especially with any kind of hill mixed in. So, the challenge is still very present for me.
But for tonight and for the record - as of October 22, 2008, mission accomplished!
Tuesday, October 21, 2008
TaDa!!!!!
I'm back. (pause for the low, muffled groan of the reader.) Yes, after my long hiatus due to failure to remember the password for this blog post, I return to the literary forum properly and formally known as 'Eighteen Fifty Nine'. Alas, it would take quite a bit of time (more than you have, I'm sure) to explain what I've been up to for the last several months. However, suffice it so say that I have been training for this little friendly race against the clock.
There is no doubt that if I were to run a 5K tomorrow, my time would be nowhere near 19:12 or 19:16, and I'm positive that running 13 consecutive miles or completing a duathlon with a competitive time is out of the question for me right now. However, my training regimen has also taken quite a different shape over the last several months than it was originally. I've begun to approach the 3.1 miles from the speed side of things; only to be expected from a sprinter, I suppose. It's actually working, though. I've whittled my 1-mile time down to 6:30 and my 2-mile time down to 13:10. Obviously, at this pace, I'm not even close to breaking 19 minutes. However, it's a far proverbial cry from the 21 minutes at which I started.
This is not to say that I'll have a shot at breaking 19 minutes before the end of December. Although, I'll take what improvement I can. Basically, all I've done for the last couple months are a lot of plyometrics, some core exercises, push-ups, pull-ups, and running 4 miles at a time six days per week.
Also, my calorie intake, I think, has doubled. Or at least, it seams like I'm eating a lot more. I don't even care any more what I eat, as long as it's edible. It could be a carrot stick or a bacon-double-cheeseburger............ (mmmm... bacon-double-cheeseburger). Sorry, 'got distracted there for a second. I've always had a pretty fast metabolism, but this is becoming ridiculous. I can't eat fast enough any more. I'm always hungry. I seldom used to eat mid-night snacks. Now, I frequent the fridge or cupboard at 11pm or 2 in the morning because my belly woke me up for breakfast a few hours too early.
Actually, it's late and I should get to bed so I can get up in time for my fourth meal. 'more about my running times and training later.
There is no doubt that if I were to run a 5K tomorrow, my time would be nowhere near 19:12 or 19:16, and I'm positive that running 13 consecutive miles or completing a duathlon with a competitive time is out of the question for me right now. However, my training regimen has also taken quite a different shape over the last several months than it was originally. I've begun to approach the 3.1 miles from the speed side of things; only to be expected from a sprinter, I suppose. It's actually working, though. I've whittled my 1-mile time down to 6:30 and my 2-mile time down to 13:10. Obviously, at this pace, I'm not even close to breaking 19 minutes. However, it's a far proverbial cry from the 21 minutes at which I started.
This is not to say that I'll have a shot at breaking 19 minutes before the end of December. Although, I'll take what improvement I can. Basically, all I've done for the last couple months are a lot of plyometrics, some core exercises, push-ups, pull-ups, and running 4 miles at a time six days per week.
Also, my calorie intake, I think, has doubled. Or at least, it seams like I'm eating a lot more. I don't even care any more what I eat, as long as it's edible. It could be a carrot stick or a bacon-double-cheeseburger............ (mmmm... bacon-double-cheeseburger). Sorry, 'got distracted there for a second. I've always had a pretty fast metabolism, but this is becoming ridiculous. I can't eat fast enough any more. I'm always hungry. I seldom used to eat mid-night snacks. Now, I frequent the fridge or cupboard at 11pm or 2 in the morning because my belly woke me up for breakfast a few hours too early.
Actually, it's late and I should get to bed so I can get up in time for my fourth meal. 'more about my running times and training later.
Sunday, October 19, 2008
This Week is the Next Step...
I tired my legs out this past week, though I only ran 35 miles. I did quite a bit of speed work by mixing in fartleks, intervals, and hills, and then had time for some distance, too.
Tuesday - 10 miles - fartleks and hills
Wednesday - 5 miles - fartleks, while pushing a double stroller
Thursday - 8 miles - easy, while pushing a double stroller
Friday - 7 miles - fartleks and hills
Saturday - 5 miles including 800, 2 x 400, 4 x 200 (@ 86 second) while pushing a single stroller
I had fun and motivation during my intervals on Saturday. There were this pre-pubescent boys riding their bikes around the track and when they saw I was trying to run fast, they raced me. I beat them - every time.
Anyway, I rested today and tomorrow will put in a solid run with an easy stretch run on Tuesday. On Wednesday, I am going to try to run a 5K in Wakefield, MA. This race is held every week. I will use this a tune up to learn what things I should fix. Work is hosting a 5K fun run on Friday. I will race that to get a little more experience under my belt and then go for the gold at another race later in November (yet to be determined).
Thank you for checking in.
Tuesday - 10 miles - fartleks and hills
Wednesday - 5 miles - fartleks, while pushing a double stroller
Thursday - 8 miles - easy, while pushing a double stroller
Friday - 7 miles - fartleks and hills
Saturday - 5 miles including 800, 2 x 400, 4 x 200 (@ 86 second) while pushing a single stroller
I had fun and motivation during my intervals on Saturday. There were this pre-pubescent boys riding their bikes around the track and when they saw I was trying to run fast, they raced me. I beat them - every time.
Anyway, I rested today and tomorrow will put in a solid run with an easy stretch run on Tuesday. On Wednesday, I am going to try to run a 5K in Wakefield, MA. This race is held every week. I will use this a tune up to learn what things I should fix. Work is hosting a 5K fun run on Friday. I will race that to get a little more experience under my belt and then go for the gold at another race later in November (yet to be determined).
Thank you for checking in.
Tuesday, October 14, 2008
Crucial Week and I faltered...
Two weeks ago, after my half-marathon, I ran a light, easy week to rest my body. I had been running well, and a lot, and wanted to make sure I was fresh and healthy going into the final months. So, this past week was crucial to make sure I did not go stale.
I started out well:
Monday - 5 miles - fartleks
Tuesday - 8 miles - fartleks
Wednesday - 3 miles easy
Thursday - 4 miles - 800, 3 x 400, 4 x 200 at 87 sec pace
Friday - rest
Then, Saturday was going to be a long run and Sunday a medium paced stretch run. Instead, I woke-up late, had to take the kids to swim, then immediately to a birthday party; then off to homecoming; then babysitting while Cherish worked until almost 2200 (new job at J. Jill - no you may not use the employee discount). On Sunday, we woke up and started prepping for a day of hiking in Freeport, Maine.
As a result, I was not able to close out the week well. I went for a 10 mile run with fartleks tonight and my legs were heavy, tight and stale. This week will need to be very effective. I want to run a 5k next Wednesday to tune up for an upcoming race at the beginning of November.
As for Mac, he is in great shape and in a great position. He toasts my PR and I am not so confident that I would break the 19 minute barrier before him. If I do, it would be only because he waited too long. My advice to him is to find a race next week and try again. Perhaps Mac did not have 19 minute legs on October 11, but, without minimizing what this means, he only needs to drop a few seconds on each mile. A good weather day can make all the difference in the world. As much as I would love to be first, Mac, remember, I want you to get there. Go out and seize the moment! Realize your goal! You can do it. I know you can. So, go do it and run for your life!
I started out well:
Monday - 5 miles - fartleks
Tuesday - 8 miles - fartleks
Wednesday - 3 miles easy
Thursday - 4 miles - 800, 3 x 400, 4 x 200 at 87 sec pace
Friday - rest
Then, Saturday was going to be a long run and Sunday a medium paced stretch run. Instead, I woke-up late, had to take the kids to swim, then immediately to a birthday party; then off to homecoming; then babysitting while Cherish worked until almost 2200 (new job at J. Jill - no you may not use the employee discount). On Sunday, we woke up and started prepping for a day of hiking in Freeport, Maine.
As a result, I was not able to close out the week well. I went for a 10 mile run with fartleks tonight and my legs were heavy, tight and stale. This week will need to be very effective. I want to run a 5k next Wednesday to tune up for an upcoming race at the beginning of November.
As for Mac, he is in great shape and in a great position. He toasts my PR and I am not so confident that I would break the 19 minute barrier before him. If I do, it would be only because he waited too long. My advice to him is to find a race next week and try again. Perhaps Mac did not have 19 minute legs on October 11, but, without minimizing what this means, he only needs to drop a few seconds on each mile. A good weather day can make all the difference in the world. As much as I would love to be first, Mac, remember, I want you to get there. Go out and seize the moment! Realize your goal! You can do it. I know you can. So, go do it and run for your life!
Saturday, October 11, 2008
19:16
This morning I ran in the Landmark Church Run for Life 5k. The field was fewer than 200 runners, and it was clear early on that the front would be rather thin. Five of us went out together at the front, finishing our first mile in 6:10. Then one guy dropped off the back, two guys shot out in front, and I found myself battling with a guy nearly twice my age for third place. We duked it out for the rest of the race. At mile 2 we were on the same pace in 12:20. I pulled away from him on a small hill about 1/4 mile from the finish, and placed third in 19:16.
I just didn't have it in me today to run 6:07's. No excuses, no regrets. I paced almost perfectly and left everything on the course, I just didn't have 19-minute legs today. I have one more race this year, the Jingle Bell 5k on December 6. That's my last shot.
Here are my 5k race times so far this year:
February: 19:47
April 26: 19:12
May 10: 19:51
September 1: 19:59
October 11: 19:16
I'm this close. Trouble is, CGB is right behind me. My money says the next 5k he races, he breaks the barrier.
Meanwhile, Notsoflash... (cue crickets).
I just didn't have it in me today to run 6:07's. No excuses, no regrets. I paced almost perfectly and left everything on the course, I just didn't have 19-minute legs today. I have one more race this year, the Jingle Bell 5k on December 6. That's my last shot.
Here are my 5k race times so far this year:
February: 19:47
April 26: 19:12
May 10: 19:51
September 1: 19:59
October 11: 19:16
I'm this close. Trouble is, CGB is right behind me. My money says the next 5k he races, he breaks the barrier.
Meanwhile, Notsoflash... (cue crickets).
Monday, October 6, 2008
Rest Week...
I have been running well lately, posting PRs in a relay and a half-marathon over the last two or three weeks. I am getting ready to put in shorter distance speed work. With that in mind, I decided to take this week off from training and put in some light road work.
Monday - rest
Tuesday - 3 miles medium
Wednesday - 4 miles easy
Thursday - 5 miles medium
Friday - 3 miles pushing a stroller, but easy pace
Saturday - 8-9 miles, pushing a stoller, but easy pace
TOTAL = 24 miles
This week will be full of speed, hard runs, distance and fartleks. I will target a 5K towards the end of the week. I will keep you all posted.
Monday - rest
Tuesday - 3 miles medium
Wednesday - 4 miles easy
Thursday - 5 miles medium
Friday - 3 miles pushing a stroller, but easy pace
Saturday - 8-9 miles, pushing a stoller, but easy pace
TOTAL = 24 miles
This week will be full of speed, hard runs, distance and fartleks. I will target a 5K towards the end of the week. I will keep you all posted.
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