After trying to prepare for the MCM with a do-it-yourself plan based somewhat on the Furman plan and not really being satisfied that I am getting all that I can from my training...I took the plunge and decided to follow the Furman First to the Finish Marathon Program as set out without modifications. The program takes sixteen weeks but since the MCM is on 28 Oct, that only leaves me 13 weeks...so I start on the 13th week which is actually the 4th week of the 16 week program...no problem since I have been training hard since the last week of June. As with my past workouts, the majority of the workouts will be done on the treadmill.
First I filled out the Training Pace Worksheet to determine what my pace should be for the various workouts. I used my latest 5K time of 19:28 but rounded it up to 19:30...I like round numbers. So after doing all the math based on a 6:20 5K pace, I am left with the following:
Planned Marathon Pace (PMP): 7:20 (rounded up)
Long Tempo (LT): 7:10
Mid Tempo (MT): 6:55
Short Tempo (ST): 6:40
And for the Speed Workouts: 400M: 5:40; 600M: 5:45; 800M: 5:50; 1000M: 5:53; 1200M: 5:55; 1600M: 6:05
Now that I have the important numbers...On with the training!
Based on the training plan the actual running workouts...called 'Key Runs' are only done three times a week with the rest of the week devoted to cross-training or rest. Since I like doing my long runs on Sunday, I arranged the weekly plan to the following:
Monday: Cross-train or Rest
Tuesday: Cross-train
Wednesday: Key Run #1
Thursday: Cross-train
Friday: Key Run #2
Saturday: Off
Sunday: Key Run #3
So...to confuse you again...this week is Week 13 of the plan...which is really week 4 of 16.
Monday: Cross-training 60 minutes on the Elliptical set at Random, Level 12 good for 6.41 miles. Then 70 minutes on the Lifecycle set at Random, Level 10-12 good for 20 miles. Then ran on the treadmill for 3.5 miles starting with a set of hill workouts and finishing with two sets of speed work...I hadn't known I was going to jump into the Furman program until today. Finished with 10 minutes of stairsteppers set at Random, level 12. Went home and cooled down by swimming 10 laps.
Tuesday: Rest day
Wednesday...Today: Key Run #1 which calls for 10-20 minutes of warm-up, then 5 x 1000 meter intervals with 400 meter Rest Intervals in between and then finishing with 10 minutes of cool-down. I warmed up with 30 minutes on the elliptical (3.6 miles) and 30 minutes on the lifecycle (8.2 miles). Then on to the workout! I figured I needed to warm-up on the treadmill before doing the workout so 10 minutes on the TM at 7 mph for warm-up. According to the plan worksheet, I was to do the 5 x 1000m in 3:40 minutes each...a 5:53 mpm pace. I set the TM at 10.2 mph with 1% elevation...which actually comes out to a 5:52 pace...and off we went for 0.62 miles in about 3:40 minutes...TMs are soo great at keeping you on pace. For the Rest Interval (RI), I slowed down to 7 mph for 0.25 miles and then did my second 1K...the first one was relatively easy...but the second was a bit harder...the third was even harder and I could barely finish the fourth one...leaving me gasping for air and taking a minute more for my RI. For the fifth one I dropped the speed down to 10 mph and barely finished that one...thankful the series was over. I think for my next set of speed work, I'll do the cardio at the end of the workout...if I still have enough energy that is. But...What a workout! I finished up with cooling down at 7 mph to finish out 40 minutes total time. After the run I did 10 minutes on the stairstepper, went home and did 10 laps in the pool.
A very hard workout but I can hardly wait for Friday's Key Run #2 and the long run this Sunday will be 20 miles. I'm sure I can do tempo runs a whole lot better than speed intervals...we'll have to see.
Wednesday, August 1, 2007
Friday, July 6, 2007
Wanted to TRI Something Interesting Today!
I have been training for the Marine Corps Marathon and the official training started the last week of June. I had already been swimming after my runs and on my off days ever since the water has been warm enough to swim in. And recently I have been turning some miles on the Lifecycle at the gym after my run workouts and for cross training. So...I was off from work today and I wanted do something interesting for my training today. My regular training called for one hour of running at tempo pace with some speed intervals towards the end. Since I was at the fitness center using the treadmill, and I have been riding the Lifefitness cycle for 30-40 minutes after the run, I decided to do my hour of running on the treadmill, then an hour on the cycle and when I get home I could do one hour of laps in the pool...and that's what I did.
Run: Warmed up first by walking on the treadmill at 4.2-5.0 mph for three minutes. Then I reset the treadmill and started my run at 7 mph for one minute, then upped it to 7.5 mph for one minute then increased it to 8 mph for the first part of the run for 10 minutes. At the end of 10 minutes, I increased the speed to 8.5 mph for 10 minutes, then 9 mph for 10 minutes, then 9.5 mph for 10 minutes and finally 10 mph for 10 minutes and then backed it down to 8 mph for two minutes and then stepped up the speed 0.5 mph every minute till 10.5 mph and then back down to 8 mph for the final minute. Final total on the run: 8.58 miles in one hour.
Lifecycle: Was already warmed up so I selected the Random setting, set the time for one hour and started at level 6 and started peddling. I increased the level from 6-10 depending if I was on the hills or not. I tried to keep the peddle turnover at 100/min or higher. At the end of an hour I had gone exactly 15 miles...so I guess I was averaging 15 mph...Looks like I need some improvement here!
Swim: Left the fitness center and went home to the pool and swam laps for one hour. The pool is only 40 feet long so there was a lot of laps to keep track of...which is really hard when you're trying to concentrate on proper strokes and breathing...I usually try for a five strokes to a breath so I breath from each side...I think I added extra laps and may have missed some laps but I think it all evened out in the end. I didn't do flip turns because doing those would only leave me about 5-7 strokes before getting to the other side. So I just touched the sides with a slight push off from the wall. At the halfway point I had 80 laps and the last half hour was also 80 laps...so I was consistent...consistently slow...but none the less consistent. I had problems with muscle cramps about half way through...especially in the toes...but I finished the hour. Total laps: 160 for a total of 1950 meters...like I said...really slow.
Next time I do something like this...I want to reverse the order...swim, cycle and run...just like they do in the TRIs...but want to add the miles to the cycle to 56 and the run to 13.1. The swim distance was fine...just need to work on the speed as well as speed on the cycle. Let's see how this training goes...of course my primary training is for marathon running...the next one being the MCM in October with a couple of halfs...one in September and one two weeks before the MCM.
But...It is all good cross training...Isn't that Right?
Run: Warmed up first by walking on the treadmill at 4.2-5.0 mph for three minutes. Then I reset the treadmill and started my run at 7 mph for one minute, then upped it to 7.5 mph for one minute then increased it to 8 mph for the first part of the run for 10 minutes. At the end of 10 minutes, I increased the speed to 8.5 mph for 10 minutes, then 9 mph for 10 minutes, then 9.5 mph for 10 minutes and finally 10 mph for 10 minutes and then backed it down to 8 mph for two minutes and then stepped up the speed 0.5 mph every minute till 10.5 mph and then back down to 8 mph for the final minute. Final total on the run: 8.58 miles in one hour.
Lifecycle: Was already warmed up so I selected the Random setting, set the time for one hour and started at level 6 and started peddling. I increased the level from 6-10 depending if I was on the hills or not. I tried to keep the peddle turnover at 100/min or higher. At the end of an hour I had gone exactly 15 miles...so I guess I was averaging 15 mph...Looks like I need some improvement here!
Swim: Left the fitness center and went home to the pool and swam laps for one hour. The pool is only 40 feet long so there was a lot of laps to keep track of...which is really hard when you're trying to concentrate on proper strokes and breathing...I usually try for a five strokes to a breath so I breath from each side...I think I added extra laps and may have missed some laps but I think it all evened out in the end. I didn't do flip turns because doing those would only leave me about 5-7 strokes before getting to the other side. So I just touched the sides with a slight push off from the wall. At the halfway point I had 80 laps and the last half hour was also 80 laps...so I was consistent...consistently slow...but none the less consistent. I had problems with muscle cramps about half way through...especially in the toes...but I finished the hour. Total laps: 160 for a total of 1950 meters...like I said...really slow.
Next time I do something like this...I want to reverse the order...swim, cycle and run...just like they do in the TRIs...but want to add the miles to the cycle to 56 and the run to 13.1. The swim distance was fine...just need to work on the speed as well as speed on the cycle. Let's see how this training goes...of course my primary training is for marathon running...the next one being the MCM in October with a couple of halfs...one in September and one two weeks before the MCM.
But...It is all good cross training...Isn't that Right?
Wednesday, July 4, 2007
We Build People 5K 4 July 2007
I finally had an opportunity to run another5K race. It was put on by the Virginia Beach YMCA called We Build People 5K ...An opportunity to finally see if I could break the 20 minute mark for a 5K. My first and last 5K was last Decemeber with a time of 21:02. I figured I needed a pace of 6:15-6:20.
The race is at a place called Mount Trashmore...it's actually a trash dump that has been covered over and now is a park...in Virginia Beach. The weather was very nice for this time of year...about 70F at race time with a little breeze. The course was laid out around Mount Trashmore and the adjoining street. A kind of down the road, around a small loop, down the road some more, then a loop around the mount and then down the road again, double back down the road, crossing the start/finish line but continuing on for about a quarter mile before doubling back again to the finish line. So, lots of opportunities to see people behind you on the double backs...also good opportunity to see whose ahead of you.
I did my normal race day wake up routine, getting up early, eating breakfast and relaxing before heading to the race. The race starts at 7:30 and I got there about an hour early. I had pre-registered the day before but still needed to pick up the timing chip. After picking up the chip I walked out to the "Mount" for a warm-up and did some hill work. I sprinted up the face of Mount Trashmore, ran along the crest at the top and jogged down the other side. Then I turned around and sprinted back up the hill, ran the crest and jogged down again and then headed for the start line.
The race started pretty much on time...well, maybe a couple of minutes late, but no big deal. I was a row of runners back from the start line and had a lousy start when the starting horn blew. There were a bunch of kids and slower runners that sprinted ahead of me that I had to weave around but after about 200 meters, it was pretty much clear running and I settled into a fast pace and started running down slower runners. The first mile marker was near the back of the Mount Trashmore loop and came in at 6:13. I was feeling really good...the pace being not too fast, feeling just about right and I was still picking off a few runners. The second mile marker was after the turn around on the main road and it came in at 12:29...still doing great, feeling great, on time and still picking up a runner or two. Heading to the third mile, we cross the start finish line and head out to our final out and back. Mile three is after the turn around and comes in at 18:52...lost some time but still well within range of that under 20 minute mark...just a tenth to go. Before the mile three marker a guy I had passed passes me and I know it's time to kick it in gear. We sprint to the finish...and I beat him across the finish by a couple of seconds as the clock reads 19:28. It twas an awesome feeling!...but I forget to stop my watch or even set the lap.
We get our chips removed and head to the water and food tables...bananas, apples, bagels and watermelon...yummy...but glancing at my watch I see that I forgot to stop my watch or even set the lap at the finish... it's now showing over 20 minutes. A little later the first race results are posted and I am really surprised to find the time 19:58 next to my name...more than 30 seconds slower than what the finish clock showed when I crossed the finish line...or was I seeing things and not get the right time? It was puzzling but it still was under 20 minutes and I did place 22nd overall and first in my age group.
At the awards ceremony they anounced the official time which ended up 19:27...so there must have been some type of glitch in the initial results. Oh Happy Days!
Race stats:
There were 26 finishers in the Male 50 to 54 age group and 415 total finishers.
Overall finish place was 22
Age group finish place was 1
Time: 19:26.80 for an overall pace of 6:16 per mile
Another goal accomplished...on to the next!
Hope everyone had a very happy 4th of July!
The race is at a place called Mount Trashmore...it's actually a trash dump that has been covered over and now is a park...in Virginia Beach. The weather was very nice for this time of year...about 70F at race time with a little breeze. The course was laid out around Mount Trashmore and the adjoining street. A kind of down the road, around a small loop, down the road some more, then a loop around the mount and then down the road again, double back down the road, crossing the start/finish line but continuing on for about a quarter mile before doubling back again to the finish line. So, lots of opportunities to see people behind you on the double backs...also good opportunity to see whose ahead of you.
I did my normal race day wake up routine, getting up early, eating breakfast and relaxing before heading to the race. The race starts at 7:30 and I got there about an hour early. I had pre-registered the day before but still needed to pick up the timing chip. After picking up the chip I walked out to the "Mount" for a warm-up and did some hill work. I sprinted up the face of Mount Trashmore, ran along the crest at the top and jogged down the other side. Then I turned around and sprinted back up the hill, ran the crest and jogged down again and then headed for the start line.
The race started pretty much on time...well, maybe a couple of minutes late, but no big deal. I was a row of runners back from the start line and had a lousy start when the starting horn blew. There were a bunch of kids and slower runners that sprinted ahead of me that I had to weave around but after about 200 meters, it was pretty much clear running and I settled into a fast pace and started running down slower runners. The first mile marker was near the back of the Mount Trashmore loop and came in at 6:13. I was feeling really good...the pace being not too fast, feeling just about right and I was still picking off a few runners. The second mile marker was after the turn around on the main road and it came in at 12:29...still doing great, feeling great, on time and still picking up a runner or two. Heading to the third mile, we cross the start finish line and head out to our final out and back. Mile three is after the turn around and comes in at 18:52...lost some time but still well within range of that under 20 minute mark...just a tenth to go. Before the mile three marker a guy I had passed passes me and I know it's time to kick it in gear. We sprint to the finish...and I beat him across the finish by a couple of seconds as the clock reads 19:28. It twas an awesome feeling!...but I forget to stop my watch or even set the lap.
We get our chips removed and head to the water and food tables...bananas, apples, bagels and watermelon...yummy...but glancing at my watch I see that I forgot to stop my watch or even set the lap at the finish... it's now showing over 20 minutes. A little later the first race results are posted and I am really surprised to find the time 19:58 next to my name...more than 30 seconds slower than what the finish clock showed when I crossed the finish line...or was I seeing things and not get the right time? It was puzzling but it still was under 20 minutes and I did place 22nd overall and first in my age group.
At the awards ceremony they anounced the official time which ended up 19:27...so there must have been some type of glitch in the initial results. Oh Happy Days!
Race stats:
There were 26 finishers in the Male 50 to 54 age group and 415 total finishers.
Overall finish place was 22
Age group finish place was 1
Time: 19:26.80 for an overall pace of 6:16 per mile
Another goal accomplished...on to the next!
Hope everyone had a very happy 4th of July!
Monday, June 25, 2007
Week of 18 June
The week before last was slack week...only 17 miles...actually my right heel was bothering me and I tried to take it easy to see if the tenderness would go away. This week it's back to normal...my heel is still bothering me to a lesser degree and best of all it's not getting any worse. In addition to the swimming, I started riding the Lifecycle after running at the gym. We'll see how that goes.
Results of this week are:
Monday: Ran 8.2 miles intervals in one hour, 10 minutes on the stair climber then swam 365 meters after.
Tuesday: 40 minutes of strength and weights then swam 1268 meters after.
Wednesday: Ran 7.4 miles hills in one hour, five minutes on the stair climber then 5 miles on the Lifecycle at level 6 in 18 minutes then swam 512 meters.
Thursday: 40 minutes of strength and weights then swam 853 meters.
Friday: Ran 8.25 miles intervals in one hour, 10 minutes on the stair climber then swam 340 meters.
Saturday: Swam 485 meters after mowing the lawn.
Sunday: Ran 16.47 miles in two hours. First hour ran at 8-8.2 mph pace, second hour at 8.2-8.4 pace, five minutes on the stair climber, then one mile on the Lifecycle...would have done more but calves started cramping after half a mile.
Totals:
Run: 40.32 miles
Swim: 3828 meters
Cycle: 6 miles
Results of this week are:
Monday: Ran 8.2 miles intervals in one hour, 10 minutes on the stair climber then swam 365 meters after.
Tuesday: 40 minutes of strength and weights then swam 1268 meters after.
Wednesday: Ran 7.4 miles hills in one hour, five minutes on the stair climber then 5 miles on the Lifecycle at level 6 in 18 minutes then swam 512 meters.
Thursday: 40 minutes of strength and weights then swam 853 meters.
Friday: Ran 8.25 miles intervals in one hour, 10 minutes on the stair climber then swam 340 meters.
Saturday: Swam 485 meters after mowing the lawn.
Sunday: Ran 16.47 miles in two hours. First hour ran at 8-8.2 mph pace, second hour at 8.2-8.4 pace, five minutes on the stair climber, then one mile on the Lifecycle...would have done more but calves started cramping after half a mile.
Totals:
Run: 40.32 miles
Swim: 3828 meters
Cycle: 6 miles
Sunday, June 17, 2007
CHKD Run/Walk for the Kids 8K 16 June 07
Race report for this 8K, which was held in Norfolk on Saturday. Weather was pretty good with the temps in the high 60's at the start. The race consisted of both the 8K and a 2 mile run/walk run on the same course (the 2 milers went as far as the first mile and then they looped back to the finish) and starting at the same time. This was my first 8K race, so my expected finish was based on an estimate of my 10K times, so I set a goal of 34-32 minutes with the possibility of finishing in the 30s if all went well. The last two weeks training had not gone well due to commitments and a right heel tenderness. The heel was tight and almost painful...especially when standing and walking after rest and it took a few minutes of stretching or exercise for the discomfort to diminish to the point I could walk normally without limping or a seemingly lopsided running gait. I don't know where or why this injury occurred with no new shoes or trauma recently and only the right heel being affected.
The race takes place in mostly upper part of downtown Norfolk, starting and finishing at the Children’s Hospital of the Kings Daughters. The course winds through the streets of adjacent neighborhoods, a couple of parks and part of an industrial complex near the waterfront. Nice and scenic on most parts of the run but consisted of a lot of turns on the street and loop backs. There were mile markers at every mile but no timers to check your time. We wore timing chips but it was only for the finish times so the race was essentially based on gun time.
I woke up for a normal time on race day...5:00 am...took my shower, got dressed, ate a good breakfast and relaxed before leaving. The race starts at 7:45 and I leave the house around 7:00 and get to the hospital parking garage about 7:20. Plenty of time since I had already pre-registered and already had my number but I did need to pick up the timing chip. I grab a banana at the tables and some water and head to my favorite pre-race staging area...the port-a-potties of course. No lines, no problems. I warm up by stretching...especially the right heel and running around a couple of blocks through the adjoining neighborhood and then head to the start line.
I settle in the second row of runners behind the start line and talk with a couple of people as we wait for the start. The 8K runners and the 2 mile walk/runners are all starting together in the same group which isn't a problem...at least for me...at the beginning of the race...but at the end they become a problem. The horn blows signaling the start of the race and we are off. I don't find any of the "regular" runners that I pace off of so I have to make my own pace and it's a quick one going through the first mile at 6:12...I had hoped to be around 6:20. We split off from the 2 milers just before the 1st mile after going through a waterfront park. We continue on looping through some neighborhoods and at mile 2 the split is 12:45...which is about where I expect to be. We continue through another park and at the 3-mile mark the split is 19:17...I've lost a few seconds and I don't know why. We loop through some neighborhood streets again and start heading back to the hospital and the finish line. The 4-mile mark is again at the first waterfront park and my time is 26:11...I have fallen off some more but I feel good and try to up my pace. After leaving the park, we start picking up walkers from the 2 milers...a few at first and then large groups of them as we get near to the finish. We only have a one-lane road that is coned off for all the runners and walkers, with traffic on the other side of the cones. Some group of walkers, some with strollers, stretches the whole width of the lane oblivious to the runners trying to get by them. I yell ahead several times "Excuse me" but they don't hear until we are right upon them and then we have to veer around the cones into oncoming traffic to get around them. This happens for the last quarter mile to the finish. We turn back into the hospital and finally see the finish line ahead. Weaving through the crowd, I cross the finish line but did not see the time since I was so distracted and concentrating on not running someone over. I also fail to hit the stop on my watch. I get to where they remove my chip and I glance at my watch as I'm heading to the food tents and see that the watch is still running and the time is around 34 minutes, but I don't know what my actual finish time is...I figure it must be around 33 minutes.
After the race, I hang around and talk with a runner Mike from Chesapeake...which is where I live also...and find out that he had been using me to pace and had passed me around the 3-mile mark. I also run into my marathon running buddy Jon...although he hadn't entered the race officially, he had run parts of it to help pace one of his running mates. Around that time we hear announcements for the group awards and head there. I find Mike there and as we are talking, someone taps me on the shoulders and I see it's the CO (Commanding Officer) and his wife of where I work in Norfolk. He wasn't running...although he does run...but just there supporting someone else that was there. A nice surprise to see him there. As I'm talking to him and Mike they announce Mike's name for the 40-44 age group award. We congratulate him when he comes back and they finally get to my age group and start announcing the placements and times and I am pleasantly surprised to find out that I'm first in my age group, but I still miss the time that I came in at...I just hear 32 something. I finally find out Sunday morning looking through the sports page that my time is 32:48...not bad but something to improve on.
Race stats:
There were 17 finishers in the Male 50 to 54 age group and about 436 total finishers.
Overall finish place was 17
Age group finish place was 1
Time: 32:48 for an overall pace of 6:35 per mile
Oh yeah...after the race...I get home and had to mow the lawn but then swam a few laps in the pool and relaxed on the deck...a nice finish to a rather nice day.
Next race...Don’t' know yet but I would like to do the Virginia Derby Day 5k & Party on the Green , July 21 about an hour away. The race finishes at the Colonial Downs horseracing track. I think it would be wild running on a horse track!
Happy Father's Day to all you fathers!
The race takes place in mostly upper part of downtown Norfolk, starting and finishing at the Children’s Hospital of the Kings Daughters. The course winds through the streets of adjacent neighborhoods, a couple of parks and part of an industrial complex near the waterfront. Nice and scenic on most parts of the run but consisted of a lot of turns on the street and loop backs. There were mile markers at every mile but no timers to check your time. We wore timing chips but it was only for the finish times so the race was essentially based on gun time.
I woke up for a normal time on race day...5:00 am...took my shower, got dressed, ate a good breakfast and relaxed before leaving. The race starts at 7:45 and I leave the house around 7:00 and get to the hospital parking garage about 7:20. Plenty of time since I had already pre-registered and already had my number but I did need to pick up the timing chip. I grab a banana at the tables and some water and head to my favorite pre-race staging area...the port-a-potties of course. No lines, no problems. I warm up by stretching...especially the right heel and running around a couple of blocks through the adjoining neighborhood and then head to the start line.
I settle in the second row of runners behind the start line and talk with a couple of people as we wait for the start. The 8K runners and the 2 mile walk/runners are all starting together in the same group which isn't a problem...at least for me...at the beginning of the race...but at the end they become a problem. The horn blows signaling the start of the race and we are off. I don't find any of the "regular" runners that I pace off of so I have to make my own pace and it's a quick one going through the first mile at 6:12...I had hoped to be around 6:20. We split off from the 2 milers just before the 1st mile after going through a waterfront park. We continue on looping through some neighborhoods and at mile 2 the split is 12:45...which is about where I expect to be. We continue through another park and at the 3-mile mark the split is 19:17...I've lost a few seconds and I don't know why. We loop through some neighborhood streets again and start heading back to the hospital and the finish line. The 4-mile mark is again at the first waterfront park and my time is 26:11...I have fallen off some more but I feel good and try to up my pace. After leaving the park, we start picking up walkers from the 2 milers...a few at first and then large groups of them as we get near to the finish. We only have a one-lane road that is coned off for all the runners and walkers, with traffic on the other side of the cones. Some group of walkers, some with strollers, stretches the whole width of the lane oblivious to the runners trying to get by them. I yell ahead several times "Excuse me" but they don't hear until we are right upon them and then we have to veer around the cones into oncoming traffic to get around them. This happens for the last quarter mile to the finish. We turn back into the hospital and finally see the finish line ahead. Weaving through the crowd, I cross the finish line but did not see the time since I was so distracted and concentrating on not running someone over. I also fail to hit the stop on my watch. I get to where they remove my chip and I glance at my watch as I'm heading to the food tents and see that the watch is still running and the time is around 34 minutes, but I don't know what my actual finish time is...I figure it must be around 33 minutes.
After the race, I hang around and talk with a runner Mike from Chesapeake...which is where I live also...and find out that he had been using me to pace and had passed me around the 3-mile mark. I also run into my marathon running buddy Jon...although he hadn't entered the race officially, he had run parts of it to help pace one of his running mates. Around that time we hear announcements for the group awards and head there. I find Mike there and as we are talking, someone taps me on the shoulders and I see it's the CO (Commanding Officer) and his wife of where I work in Norfolk. He wasn't running...although he does run...but just there supporting someone else that was there. A nice surprise to see him there. As I'm talking to him and Mike they announce Mike's name for the 40-44 age group award. We congratulate him when he comes back and they finally get to my age group and start announcing the placements and times and I am pleasantly surprised to find out that I'm first in my age group, but I still miss the time that I came in at...I just hear 32 something. I finally find out Sunday morning looking through the sports page that my time is 32:48...not bad but something to improve on.
Race stats:
There were 17 finishers in the Male 50 to 54 age group and about 436 total finishers.
Overall finish place was 17
Age group finish place was 1
Time: 32:48 for an overall pace of 6:35 per mile
Oh yeah...after the race...I get home and had to mow the lawn but then swam a few laps in the pool and relaxed on the deck...a nice finish to a rather nice day.
Next race...Don’t' know yet but I would like to do the Virginia Derby Day 5k & Party on the Green , July 21 about an hour away. The race finishes at the Colonial Downs horseracing track. I think it would be wild running on a horse track!
Happy Father's Day to all you fathers!
Sunday, June 10, 2007
Week of 04 June
No races this weekend or anything really exciting or even not so exciting in my running world. Actually kind of took it easy this week on running but did do a bit more swimming.
My workout for this week:
Monday: Complete rest from Sunday's 16 miler.
Tuesday: 7.6 miles in one hour. 0.5 warmup, then 9 mph pace for 2 miles then three sets of speed intervals and then 0.5 cooldown. Swam 30 laps for 365 meters after the run.
Wednesday: 40 minutes of weight and strength workout. Then swam 82 laps for 1000 meters.
Thursday: 10 miles in 1:12. 0.2 warmup then 8.2 mph for 1 hour and finished with 10 minutes of speed intervals and 0.3 cooldown. Swam 32 laps for 390 meters after the run.
Friday: Swam 100 laps for 1220 meters
Saturday: My famous yardwork cross training...mowing...weedwhacking...edging...really-it builds up the sweat! Then swam 10 laps for 120 meters...would have done more but was interrupted.
Sunday: 5 miles in 36 minutes after 0.25 warmup, then swam 40 laps for 485 meters.
Weeks totals:
Running: 22.6 miles
Swimming: 294 laps for 3585 meters
My workout for this week:
Monday: Complete rest from Sunday's 16 miler.
Tuesday: 7.6 miles in one hour. 0.5 warmup, then 9 mph pace for 2 miles then three sets of speed intervals and then 0.5 cooldown. Swam 30 laps for 365 meters after the run.
Wednesday: 40 minutes of weight and strength workout. Then swam 82 laps for 1000 meters.
Thursday: 10 miles in 1:12. 0.2 warmup then 8.2 mph for 1 hour and finished with 10 minutes of speed intervals and 0.3 cooldown. Swam 32 laps for 390 meters after the run.
Friday: Swam 100 laps for 1220 meters
Saturday: My famous yardwork cross training...mowing...weedwhacking...edging...really-it builds up the sweat! Then swam 10 laps for 120 meters...would have done more but was interrupted.
Sunday: 5 miles in 36 minutes after 0.25 warmup, then swam 40 laps for 485 meters.
Weeks totals:
Running: 22.6 miles
Swimming: 294 laps for 3585 meters
Sunday, June 3, 2007
Week of 28 May
My workout for this week. Training for nothing special...just trying to keep my core running up and trying to increase my speed.
Monday: 9 miles in 1:05:00. 0.6 warmup, then 9 mph pace for 6 mi, then 8 mph pace for 3 miles and 0.4 cooldown. Swam 18 laps (200 meters) after the run.
Tuesday: 40 minutes strength and weights then swam 25 laps (300 meters)
Wednesday: 9.4 miles in 1:05:00. 0.2 warmup, 9 mph pace for 30 min then 9.2 mph pace for 25 min, then 9.5-9.8-10-10.2-10.4-9.5-9 mph...each one minute then 0.8 cooldown. Swam 22 laps (260 meters) after run.
Thursday: Strength and weight x 40 min. Then swam 42 laps (512 meters).
Friday: 6.65 miles in 50:10, intervals x 3. Swam 24 laps (290 meters) after run.
Saturday: Rest
Sunday: 16.4 miles in 2:05:00 0.2 warmup, 8.0-8.4 mph x 2 hours then 0.8 cooldown. Swam 26 laps (315 meters) after run.
Total miles running: 41.45
Swim total: 139 laps for 1690 meters
Monday: 9 miles in 1:05:00. 0.6 warmup, then 9 mph pace for 6 mi, then 8 mph pace for 3 miles and 0.4 cooldown. Swam 18 laps (200 meters) after the run.
Tuesday: 40 minutes strength and weights then swam 25 laps (300 meters)
Wednesday: 9.4 miles in 1:05:00. 0.2 warmup, 9 mph pace for 30 min then 9.2 mph pace for 25 min, then 9.5-9.8-10-10.2-10.4-9.5-9 mph...each one minute then 0.8 cooldown. Swam 22 laps (260 meters) after run.
Thursday: Strength and weight x 40 min. Then swam 42 laps (512 meters).
Friday: 6.65 miles in 50:10, intervals x 3. Swam 24 laps (290 meters) after run.
Saturday: Rest
Sunday: 16.4 miles in 2:05:00 0.2 warmup, 8.0-8.4 mph x 2 hours then 0.8 cooldown. Swam 26 laps (315 meters) after run.
Total miles running: 41.45
Swim total: 139 laps for 1690 meters
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