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
Monday, June 25, 2007
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
Sunday, May 27, 2007
Elizabeth River Run 10K 26 May 07
Ran the Elizabeth River Run 10K yesterday. The forecast throughout the week varied from thunder showers, mild temps to warm weather. The day started in the mid 60's with a forecast high of 88 F...so...It ended up being a sunny and warm...well...very warm day...at least the humidity was only in the 50's and there was a small breeze.
I woke up early Saturday with my normal routine of a shower, breakfast and relaxing, reading the morning paper before heading out to the race site.
The course takes place in downtown Portsmouth which is across the water from Norfolk. The race starts by making a couple of loops in the 'Olde Towne' section of the city, then winding along the Portsmouth waterfront in downtown, looping around the Naval Hospital along the waterfront and then ending by winding back past the start line a couple of blocks. In all a very scenic course.
I got to Portsmouth and parking was not a problem. Even though it was downtown Portsmouth and probably over 700 runners and volunteers, there was ample parking to be had very near the start/finish line. I got my number, chip and goody bag and went back to my truck to drop things off and put my number on. I had thought the race started at 8:00 and headed to the start line a couple of blocks away. When I get there, there is nobody there and talking to another runner, find out the 1 mile kids run starts at 8 and our 10K starts at 8:30. So no problem, I wander back to watch the 1 mile race and then head back to the start line with 20 minutes to start time. I warm up by running up and down a side street a couple of times and then mingle with the starting line crowd facing north...but 5 minutes to start time they tell us we are facing wrong and we all turn the other way and backup. This race is chipped timed but we don't see any timing mats at the start line and find out at the end of the race that the chips are only used for the finish gun time and not for chip time. If I had known that I would have started nearer to the start line...but that wouldn't have helped me too much anyway.
The gun goes off at 8:30 and we are off for our first clockwise mile loop in Olde Towne ending up going across the start line again going now in the other direction. We make another loop in Olde Towne going counter-clockwise now and across the start line again and then along the waterfront. I planned my mile splits to be around 6:20...my first mile split was 6:16...a little fast but not bad. Second mile split was 12:40...right where I wanted it to be. The third mile split was 19:29 with the first 5K in 20:14...14 seconds too slow. By this time it was feeling warm and I seemed to be struggling but I tried to keep up with a couple of runners also going for under 40 minutes. The fourth mile came in at 26:34 which meant I had dropped a lot and at that point I just didn't care. The fifth mile came in at 33:58...up to a 7:24 mile...I was really struggling but tried to kick it in some. Mile six came in at 40:59...down to a 7:00 mile. The finish came in at 42:13...disappointing but not really...I had given up the quest for under 40 minutes a couple of miles ago and had cruised home still in a relative good time for me. Past 10Ks I had never had a need to drink at the water stops...this race, I seemed to take water at almost every water table...at first to only take a couple of swallows running full speed and at the end slowing to gulp down the majority of the cup...I was thirsty! At the finish, I was drinking fruit juice and water for the next half hour and then downed a banana and couple of slices of pizzas...I always get hungry after a run. I didn't stay for the post race ceremonies thinking I hadn't placed in anything since I had seen quite a few grey haired men finishing in front of me...later I find out I still placed 2nd in my age group.
The final race results:
There were 54 finishers in the Male 50 to 54 age group and 651 total finishers.
Overall finish place was 46
Age group finish place was 2
Time: 42:13 for an overall pace of 6:47 per mile
1st 5K time was 20:14 for a pace of 6:31 per mile
2nd 5K time was 21:59 for a pace of 7:05 per mile
I seem content with the results...I think maybe...I just happen to be a 42 minute 10K runner at this stage of life and training. I still want that under 40 minute 10K and will up my training pace for the fall races. I got home and did 18 laps in the pool...about 200 meters.
Last weeks running totals:
Monday: Weights and general strength
Tuesday: 8.65 miles in 1:06
Wednesday: Weights and general strength
Thursday: 8.6 miles in 1:05
Friday: Rest
Saturday: 10K in 42:13, 200 meters in the pool un-timed
Sunday: Weights and general strength
Total Miles: 23.45
Hope all have a wonderful Memorial Day!
I woke up early Saturday with my normal routine of a shower, breakfast and relaxing, reading the morning paper before heading out to the race site.
The course takes place in downtown Portsmouth which is across the water from Norfolk. The race starts by making a couple of loops in the 'Olde Towne' section of the city, then winding along the Portsmouth waterfront in downtown, looping around the Naval Hospital along the waterfront and then ending by winding back past the start line a couple of blocks. In all a very scenic course.
I got to Portsmouth and parking was not a problem. Even though it was downtown Portsmouth and probably over 700 runners and volunteers, there was ample parking to be had very near the start/finish line. I got my number, chip and goody bag and went back to my truck to drop things off and put my number on. I had thought the race started at 8:00 and headed to the start line a couple of blocks away. When I get there, there is nobody there and talking to another runner, find out the 1 mile kids run starts at 8 and our 10K starts at 8:30. So no problem, I wander back to watch the 1 mile race and then head back to the start line with 20 minutes to start time. I warm up by running up and down a side street a couple of times and then mingle with the starting line crowd facing north...but 5 minutes to start time they tell us we are facing wrong and we all turn the other way and backup. This race is chipped timed but we don't see any timing mats at the start line and find out at the end of the race that the chips are only used for the finish gun time and not for chip time. If I had known that I would have started nearer to the start line...but that wouldn't have helped me too much anyway.
The gun goes off at 8:30 and we are off for our first clockwise mile loop in Olde Towne ending up going across the start line again going now in the other direction. We make another loop in Olde Towne going counter-clockwise now and across the start line again and then along the waterfront. I planned my mile splits to be around 6:20...my first mile split was 6:16...a little fast but not bad. Second mile split was 12:40...right where I wanted it to be. The third mile split was 19:29 with the first 5K in 20:14...14 seconds too slow. By this time it was feeling warm and I seemed to be struggling but I tried to keep up with a couple of runners also going for under 40 minutes. The fourth mile came in at 26:34 which meant I had dropped a lot and at that point I just didn't care. The fifth mile came in at 33:58...up to a 7:24 mile...I was really struggling but tried to kick it in some. Mile six came in at 40:59...down to a 7:00 mile. The finish came in at 42:13...disappointing but not really...I had given up the quest for under 40 minutes a couple of miles ago and had cruised home still in a relative good time for me. Past 10Ks I had never had a need to drink at the water stops...this race, I seemed to take water at almost every water table...at first to only take a couple of swallows running full speed and at the end slowing to gulp down the majority of the cup...I was thirsty! At the finish, I was drinking fruit juice and water for the next half hour and then downed a banana and couple of slices of pizzas...I always get hungry after a run. I didn't stay for the post race ceremonies thinking I hadn't placed in anything since I had seen quite a few grey haired men finishing in front of me...later I find out I still placed 2nd in my age group.
The final race results:
There were 54 finishers in the Male 50 to 54 age group and 651 total finishers.
Overall finish place was 46
Age group finish place was 2
Time: 42:13 for an overall pace of 6:47 per mile
1st 5K time was 20:14 for a pace of 6:31 per mile
2nd 5K time was 21:59 for a pace of 7:05 per mile
I seem content with the results...I think maybe...I just happen to be a 42 minute 10K runner at this stage of life and training. I still want that under 40 minute 10K and will up my training pace for the fall races. I got home and did 18 laps in the pool...about 200 meters.
Last weeks running totals:
Monday: Weights and general strength
Tuesday: 8.65 miles in 1:06
Wednesday: Weights and general strength
Thursday: 8.6 miles in 1:05
Friday: Rest
Saturday: 10K in 42:13, 200 meters in the pool un-timed
Sunday: Weights and general strength
Total Miles: 23.45
Hope all have a wonderful Memorial Day!
Sunday, May 20, 2007
And Two Weeks Go By...And I'm Back!
I missed posting anything last week and I could say I was on company travel...which I was...but actually...I was so discouraged with my performance at the Frederick Marathon that I just didn't feel like doing anything and just took the week to reflect. I could say I was too busy to run after work during my days up in N VA, or that I didn't take my running gear...but I had plenty of free time and actually did take my running gear. I even went down to the gym where they had an excellent array of weight equipment, treadmills, cycles and elliptical machines...even a indoor swimming pool. I went down there every day I was there but the urge to do anything wasn't there. I did take some long walks through the neighborhoods...nice rolling hills...tree lined streets...a great place to run...but...I didn't run...not one step. I did eat a lot...the different cultural restaurants near DC is immense, and since I do like to eat...we visited different restaurants, lunch and dinner...It was great! Mornings we would stop in at Paneras and have coffee and a bear claw, Danish and relax for an hour before going in to work. Then we got back...and I'm back! I already have a 10K on tap for Saturday of the Memorial Day weekend...Elizabeth River Run ...nothing like a race to get someone motivated...and I have been training hard for it all this week...and here's how it's gone:
07-11 May: Nothing...Nada...Zilch
Saturday 12 May: 7.0 miles in 50 minutes...Intervals...warm-up at 8 mph...8-9-10-8 mph for one minute each x 4...cool down at 8 mph
Sunday: Rest...after a week of doing nothing, Saturday's workout made my legs and butt really sore!
Monday: 7.5 miles in 55 minutes...Warm-up...then 10K at 9.3 mph in 39:50...then a cool down...I'm going to break 40!
Tuesday: Weights and aerobics for 40 minutes
Wednesday: 7.5 miles in 55 minutes...Intervals...warm-up at 8 mph...8-9-10-10.5-9-8 mph x 3...cool down at 8 mph
Thursday: Weights and aerobics for 40 minutes
Friday: 7.5 miles in 55 minutes...warmup at 8 mph...run at 9.4 mph...cool down 8 mph
Saturday: Uncovered the pool, cleaned filters, scrubbed the pool cover, cleaned the pool...also must have been a great workout, because the backs of my legs were tender the next day...but...Pool's Open! Water was at 70F but it felt great! I really missed swimming after my runs.
Sunday: 12 miles at an easy 8 mph run in 1:30...felt really good.
Total running miles: 41.5 miles
07-11 May: Nothing...Nada...Zilch
Saturday 12 May: 7.0 miles in 50 minutes...Intervals...warm-up at 8 mph...8-9-10-8 mph for one minute each x 4...cool down at 8 mph
Sunday: Rest...after a week of doing nothing, Saturday's workout made my legs and butt really sore!
Monday: 7.5 miles in 55 minutes...Warm-up...then 10K at 9.3 mph in 39:50...then a cool down...I'm going to break 40!
Tuesday: Weights and aerobics for 40 minutes
Wednesday: 7.5 miles in 55 minutes...Intervals...warm-up at 8 mph...8-9-10-10.5-9-8 mph x 3...cool down at 8 mph
Thursday: Weights and aerobics for 40 minutes
Friday: 7.5 miles in 55 minutes...warmup at 8 mph...run at 9.4 mph...cool down 8 mph
Saturday: Uncovered the pool, cleaned filters, scrubbed the pool cover, cleaned the pool...also must have been a great workout, because the backs of my legs were tender the next day...but...Pool's Open! Water was at 70F but it felt great! I really missed swimming after my runs.
Sunday: 12 miles at an easy 8 mph run in 1:30...felt really good.
Total running miles: 41.5 miles
Monday, May 7, 2007
Frederick Marathon 06 May 07
If I were to sum it up in one word...Disappointing! Two words...Very Disappointing! The mind was willing but the body failed me...I knew I could do it, I wanted to do it...but the body said...No.
Drove up to Frederick, MD Saturday afternoon in sporadic rain and lots of traffic...especially near DC. Checked into the motel...which was across the street from the stadium where the event was being staged...and then drove over to the stadium to get my packet...could have walked but I wanted to drive around town and check it out. Got my bib and was surprised to see Jon...a buddy I had run my first marathon in Richmond and also my second, Shamrock...we were going to run this one together but he had developed an injury from Shamrock and wasn't running. He was there volunteering for Kale Running. Picked up the rest of the goodies including a nice hat, tech shirt, gloves and other little things. Walked around the expo but there wasn't much to see...only one vender...which was odd. I left and drove around town...rolling hills everywhere. Now Chesapeake and most of the Hampton Roads area is about as flat as a pancake...the only hills are Mount Trashmore...yes it's a hill built from trash and is now a park...and then there is Ft Story with some. So these "Rolling Hills" was quite intimidating. I got something to eat and then walked back to the stadium to check out the twilight 5K race and then some fireworks.
Walked back to the motel to get some sleep...Sleep!...What is That? First, when I booked my room, I know I asked for a no smoking room...but I get a smoker's room...and asking at the front desk...they swear I booked a smoking room. They have no other rooms available...so I go back to my room. The room reeked of smoke...I thought it might be coming from the room next door and stuffed pillows under the crack of the door that adjoins two rooms...the room just stank of smoke. I get everything ready for the morning, set the alarm for 5:00 a.m. and go to bed...it's now about 10:30. All through the night I hear doors banging, dogs barking and vehicles coming and going...and of course the room AC is constantly coming on and off...I wasn't going to turn that off because it was providing me with much needed oxygen. I don't remember sleeping...I kept looking at the clock and I swear I saw every hour go by until 5:00...good thing I had plenty of sleep the night before.
I get up at 5:00, shower and have my breakfast...cereal, banana, bagel and coffee and relax a bit and get ready for the race. I pack my race shorts with three Gels and four capsules of Endurolyte...somthing new that they say helps prevent muscle cramps...and some money...in case I need to buy something...for some reason I always take some money. Checkout is at noon, so I go to the desk and ask for a late check out around 1:00 so I can take a shower after...I'm glad I did...and others did also because the clerk said she would add my name to the list.
I leave the motel around 7:00...the race starts at 7:30 and the motel is only about 1000 meters from the start line. I join the long line to the bathrooms and by 7:15, I'm at the starting area looking for the 3:30 pace group...but the closest pace group I see is 3:40...3:40 will not do! I look for the 3:20 pace group...but nadda. I ask the 3:40 pace leader and he says there might not be one because nobody may have signed up. And I think...Oh great!...I was depending on a pace group to keep me at an even pace...now what am I going to do. All the time up to the start, I'm looking around for the pace group. The temp is in the high 40's...expected to reach 60 with wind...they say we will have 15-17 mph winds with gusts of 25 mph! They tell us that due to the high winds some of the mile markers won't be up...but will be on the side laying down or marked on the street, and there will be no electronic timers along the course.
The starting gun goes off at 7:30 on the dot...Kale Running seems to always start on time...and we are off. I start my clock as we cross the starting mats and I follow the crowd in front of me. As we circle the outside of the stadium and about 1/2 mile into the run, we see people that are just getting off the bus shuttles and running to the start line...apparently they didn't have enough buses and a lot were late. Around the seven-minute mark, I'm looking for the first mile marker and never see it...I ask the runners around me and they haven't seen it either. Mile 2 is there and I check my watch and its 13:52...way too fast. I try to slow my pace and at Mile 3 it is 20:56...still too fast and I slow it some more. Miles 4 and 5 come in at 28:17 and 35:37...it seems to be a good pace and I even feel like it's way to slow but I try to slow it even more. Mile 6 is 43:04 and 7 at 50:37 and I take it down some more...it sure is hard pacing yourself! Miles 8 and 9 are just where I want to be pace wise at 58:33 and 1:06:29...a 7:55 pace. I take a pit stop between mile 9 and 10 in some trees and mile 10 comes in at 1:15:11...lost some time...but still good on time, pace and feeling great! As I'm running I try to chat with the other racers...trying to figure out who is running what pace and their goal time...so I can run with someone...I hate running alone! I finally meet up with a girl from Jersey...Tara, who is on a 3:20 goal and...she has a Garmin! This is her 11th marathon...her best is 3:20 but she just had a baby four months ago and still wants to PR. My respect for women runners is way up there! She was still running into her 8th month of pregnancy and here she is running a marathon after giving birth four months later...amazing. I shared my goals and she wants to help pace me...so...With her pacing with her Garmin...the next three miles are even 8 minute miles so we reach 13 miles in 1:39:01...the half around 1:40...which was still kind of fast so the next three miles we took it down some more, so at 16 we were at 2:04:37. About mile 17...we go through the cemetery just above the start line and the stadium...and the finish line. It is soo cruel to have to pass the finish line as you're heading away for miles 18-21. Around the 18 mile mark I feel Tara start slowing down but she reassures me that we are still on pace for 3:30...so I place my trust in her. Around mile 20 we meet up with her husband...who is meeting her about every 5 miles along the course...and she tells him her knee isn't feeling good...which concerns me...but I try to encourage her telling her there's only 10K left. We go through 20 miles at 2:40:12...which means we are right around 8 minute mile pace and we can't drop anymore...10K to go and it seems doable in 50 minutes...piece of cake...I'm elated at this point...but Tara is laboring and really falling off the pace...I keep waiting for her and encouraging her...but she keeps falling back and wishes me luck. I slowly lose her from 20-21...when I start having my problems between miles 21-22. My right leg starts cramping up...bad...the kind that stops you in your tracks...I hobble to the side of the road and try to stretch and massage...I'm working at it desperate for the muscles to relax. I take a few steps...it cramps up again, I massage and stretch. Finally I get to the point where I can run...but at a very diminished pace. This keeps on for the next three miles...at mile 23, my time is 3:15:14...with healthy legs I could easily churn out a 5K in 21 minutes...but not now. What a turn of emotions...from elation to knowing I can do the last 10K in 50 minutes to knowing that I can't get the last 5K in the require goal time of even 3:35. The last three hills are brutal...at least for me in my state...but I am able to run up all three...although it is real slow going. I reach the last downhill and see the stadium lights in the distance and finally make the last turn into the stadium...we run the warning track entering in from the first base line and running the track along the back around to the third base line and make the turn coming home...to the finish! One more cruel hill awaits though...although not much...just a practice pitchers mound in the middle of the track just before the finish mat. I go through the finish with the time showing 3:58 something...chip time was 3:57:55...not even a PR! Really disappointing! I waited around for Tara...but never saw her finish...perhaps she didn't...I can't find her in the results...I hope she did finish.
What did me in?
1. Going out too fast?...Likely...I do tend to go out fast...a pace group would have been nice.
2. Dehydration/not enough electrolytes?...Not likely...I hydrate and eat well a few days before races and I hydrated at every water stop from four miles on. I took gels at mile 8, 14 and 22. I took the Enduralytes one capsule 10 minutes before the race with a banana and one capsule every hour.
3. Weather?...Cold and windy...didn't really seem a problem except later in the day it was gusting pretty good and it was in our face all the way from mile 22 till entering in the stadium.
4. Hills?...Most likely...even though they were "rolling" hills, I think they took a toll on my legs...especially since my legs are not use to them. The hills although not steep seemed to be endless...we were constantly going up and down from miles 1-19, then it was mostly flat until miles 23-26, when they seemed worse. The only leg that really cramped up was my right upper leg...in the hams. There were no problem with my calves and I can't remember my left leg giving me any problems.
Conclusion: I need to work on my miles...longer miles on my long days to build up my legs and more miles per week...or maybe...just maybe...I just need to finish a marathon in less than 3 hours...before the cramping starts!
Race Results:
There were 60 finishers in the Male 50 to 54 age group and 721 total finishers.
Overall finish place was 294
Age group finish place was 20
Gender finish place was 253
Time: 3:57:55.80 for a pace of 9:05 per mile
6.4M split was 47:09.40 for a pace of 7:21 per mile...3rd in Age Group
13.1M split was 52:53.30 for a pace of 7:54 per mile...4th in Age Group
17.4M split was 36:14.20 for a pace of 8:26 per mile...6th in Age Group
Finish split was 1:41:44:50 for a pace of 11:34 per mile...20th in Age Group
Did I mention...After the race, I went back to the motel room and soaked in the bathtub for 20 minutes and then drove the four hours back home and mowed the lawn...Well...I had to. I didn't mow it Friday or Saturday because I didn't want my sinuses all stuffed up for the race. I had to do it when I got back because with all the rain there was no way I was going to leave it another week till I got back from my company travel this week to DC.
This morning the legs and feet feel good...a little tightness in the upper legs...If I could just solve this leg cramping problem three hours into a race.
Drove up to Frederick, MD Saturday afternoon in sporadic rain and lots of traffic...especially near DC. Checked into the motel...which was across the street from the stadium where the event was being staged...and then drove over to the stadium to get my packet...could have walked but I wanted to drive around town and check it out. Got my bib and was surprised to see Jon...a buddy I had run my first marathon in Richmond and also my second, Shamrock...we were going to run this one together but he had developed an injury from Shamrock and wasn't running. He was there volunteering for Kale Running. Picked up the rest of the goodies including a nice hat, tech shirt, gloves and other little things. Walked around the expo but there wasn't much to see...only one vender...which was odd. I left and drove around town...rolling hills everywhere. Now Chesapeake and most of the Hampton Roads area is about as flat as a pancake...the only hills are Mount Trashmore...yes it's a hill built from trash and is now a park...and then there is Ft Story with some. So these "Rolling Hills" was quite intimidating. I got something to eat and then walked back to the stadium to check out the twilight 5K race and then some fireworks.
Walked back to the motel to get some sleep...Sleep!...What is That? First, when I booked my room, I know I asked for a no smoking room...but I get a smoker's room...and asking at the front desk...they swear I booked a smoking room. They have no other rooms available...so I go back to my room. The room reeked of smoke...I thought it might be coming from the room next door and stuffed pillows under the crack of the door that adjoins two rooms...the room just stank of smoke. I get everything ready for the morning, set the alarm for 5:00 a.m. and go to bed...it's now about 10:30. All through the night I hear doors banging, dogs barking and vehicles coming and going...and of course the room AC is constantly coming on and off...I wasn't going to turn that off because it was providing me with much needed oxygen. I don't remember sleeping...I kept looking at the clock and I swear I saw every hour go by until 5:00...good thing I had plenty of sleep the night before.
I get up at 5:00, shower and have my breakfast...cereal, banana, bagel and coffee and relax a bit and get ready for the race. I pack my race shorts with three Gels and four capsules of Endurolyte...somthing new that they say helps prevent muscle cramps...and some money...in case I need to buy something...for some reason I always take some money. Checkout is at noon, so I go to the desk and ask for a late check out around 1:00 so I can take a shower after...I'm glad I did...and others did also because the clerk said she would add my name to the list.
I leave the motel around 7:00...the race starts at 7:30 and the motel is only about 1000 meters from the start line. I join the long line to the bathrooms and by 7:15, I'm at the starting area looking for the 3:30 pace group...but the closest pace group I see is 3:40...3:40 will not do! I look for the 3:20 pace group...but nadda. I ask the 3:40 pace leader and he says there might not be one because nobody may have signed up. And I think...Oh great!...I was depending on a pace group to keep me at an even pace...now what am I going to do. All the time up to the start, I'm looking around for the pace group. The temp is in the high 40's...expected to reach 60 with wind...they say we will have 15-17 mph winds with gusts of 25 mph! They tell us that due to the high winds some of the mile markers won't be up...but will be on the side laying down or marked on the street, and there will be no electronic timers along the course.
The starting gun goes off at 7:30 on the dot...Kale Running seems to always start on time...and we are off. I start my clock as we cross the starting mats and I follow the crowd in front of me. As we circle the outside of the stadium and about 1/2 mile into the run, we see people that are just getting off the bus shuttles and running to the start line...apparently they didn't have enough buses and a lot were late. Around the seven-minute mark, I'm looking for the first mile marker and never see it...I ask the runners around me and they haven't seen it either. Mile 2 is there and I check my watch and its 13:52...way too fast. I try to slow my pace and at Mile 3 it is 20:56...still too fast and I slow it some more. Miles 4 and 5 come in at 28:17 and 35:37...it seems to be a good pace and I even feel like it's way to slow but I try to slow it even more. Mile 6 is 43:04 and 7 at 50:37 and I take it down some more...it sure is hard pacing yourself! Miles 8 and 9 are just where I want to be pace wise at 58:33 and 1:06:29...a 7:55 pace. I take a pit stop between mile 9 and 10 in some trees and mile 10 comes in at 1:15:11...lost some time...but still good on time, pace and feeling great! As I'm running I try to chat with the other racers...trying to figure out who is running what pace and their goal time...so I can run with someone...I hate running alone! I finally meet up with a girl from Jersey...Tara, who is on a 3:20 goal and...she has a Garmin! This is her 11th marathon...her best is 3:20 but she just had a baby four months ago and still wants to PR. My respect for women runners is way up there! She was still running into her 8th month of pregnancy and here she is running a marathon after giving birth four months later...amazing. I shared my goals and she wants to help pace me...so...With her pacing with her Garmin...the next three miles are even 8 minute miles so we reach 13 miles in 1:39:01...the half around 1:40...which was still kind of fast so the next three miles we took it down some more, so at 16 we were at 2:04:37. About mile 17...we go through the cemetery just above the start line and the stadium...and the finish line. It is soo cruel to have to pass the finish line as you're heading away for miles 18-21. Around the 18 mile mark I feel Tara start slowing down but she reassures me that we are still on pace for 3:30...so I place my trust in her. Around mile 20 we meet up with her husband...who is meeting her about every 5 miles along the course...and she tells him her knee isn't feeling good...which concerns me...but I try to encourage her telling her there's only 10K left. We go through 20 miles at 2:40:12...which means we are right around 8 minute mile pace and we can't drop anymore...10K to go and it seems doable in 50 minutes...piece of cake...I'm elated at this point...but Tara is laboring and really falling off the pace...I keep waiting for her and encouraging her...but she keeps falling back and wishes me luck. I slowly lose her from 20-21...when I start having my problems between miles 21-22. My right leg starts cramping up...bad...the kind that stops you in your tracks...I hobble to the side of the road and try to stretch and massage...I'm working at it desperate for the muscles to relax. I take a few steps...it cramps up again, I massage and stretch. Finally I get to the point where I can run...but at a very diminished pace. This keeps on for the next three miles...at mile 23, my time is 3:15:14...with healthy legs I could easily churn out a 5K in 21 minutes...but not now. What a turn of emotions...from elation to knowing I can do the last 10K in 50 minutes to knowing that I can't get the last 5K in the require goal time of even 3:35. The last three hills are brutal...at least for me in my state...but I am able to run up all three...although it is real slow going. I reach the last downhill and see the stadium lights in the distance and finally make the last turn into the stadium...we run the warning track entering in from the first base line and running the track along the back around to the third base line and make the turn coming home...to the finish! One more cruel hill awaits though...although not much...just a practice pitchers mound in the middle of the track just before the finish mat. I go through the finish with the time showing 3:58 something...chip time was 3:57:55...not even a PR! Really disappointing! I waited around for Tara...but never saw her finish...perhaps she didn't...I can't find her in the results...I hope she did finish.
What did me in?
1. Going out too fast?...Likely...I do tend to go out fast...a pace group would have been nice.
2. Dehydration/not enough electrolytes?...Not likely...I hydrate and eat well a few days before races and I hydrated at every water stop from four miles on. I took gels at mile 8, 14 and 22. I took the Enduralytes one capsule 10 minutes before the race with a banana and one capsule every hour.
3. Weather?...Cold and windy...didn't really seem a problem except later in the day it was gusting pretty good and it was in our face all the way from mile 22 till entering in the stadium.
4. Hills?...Most likely...even though they were "rolling" hills, I think they took a toll on my legs...especially since my legs are not use to them. The hills although not steep seemed to be endless...we were constantly going up and down from miles 1-19, then it was mostly flat until miles 23-26, when they seemed worse. The only leg that really cramped up was my right upper leg...in the hams. There were no problem with my calves and I can't remember my left leg giving me any problems.
Conclusion: I need to work on my miles...longer miles on my long days to build up my legs and more miles per week...or maybe...just maybe...I just need to finish a marathon in less than 3 hours...before the cramping starts!
Race Results:
There were 60 finishers in the Male 50 to 54 age group and 721 total finishers.
Overall finish place was 294
Age group finish place was 20
Gender finish place was 253
Time: 3:57:55.80 for a pace of 9:05 per mile
6.4M split was 47:09.40 for a pace of 7:21 per mile...3rd in Age Group
13.1M split was 52:53.30 for a pace of 7:54 per mile...4th in Age Group
17.4M split was 36:14.20 for a pace of 8:26 per mile...6th in Age Group
Finish split was 1:41:44:50 for a pace of 11:34 per mile...20th in Age Group
Did I mention...After the race, I went back to the motel room and soaked in the bathtub for 20 minutes and then drove the four hours back home and mowed the lawn...Well...I had to. I didn't mow it Friday or Saturday because I didn't want my sinuses all stuffed up for the race. I had to do it when I got back because with all the rain there was no way I was going to leave it another week till I got back from my company travel this week to DC.
This morning the legs and feet feel good...a little tightness in the upper legs...If I could just solve this leg cramping problem three hours into a race.
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