This morning was my 5K - the first 5K I've run in a few years - 4 years, I think. Based on my last short race, a 5-miler a few weeks ago, and my recent speedwork, I thought I'd run 21:45 or so, if I was making decent progress towards my marathon fitness goals.
I didn't run anywhere close to 21:45, at least not within the realm of a race this short. Years ago, when I raced exclusively on the roads, I hated 5Ks for two reasons. First, they hurt a lot, from the first step to the last. And secondly, they're predictable. I would usually know within 5-10 seconds before the race started how fast I would run. But, to get to that number, I'd have to hurt a lot.
Anyway, my plan today was to run 7:00 pace the whole way. There was a high school XC team there running today, and both the boys and the girls had apparently taken a vow to wear as little clothing as possible in the race. Then, they were doing drills before the race, trying to draw as much attention as possible to themselves. I was annoyed with them long before the race started. A friend of mine called them "Team Jogbra" as she rolled her eyes. When it was time to line up, they took the entire right side of the starting line, right up front. I had a least 5 rows of high schoolers in front of me, along with some rows of real runners, and I ended up beating at least half of the high school kids.
While this is a big race for Vermont, it's not really that big - a few hundred runners total. It is probably the biggest 5K in the state. The first mile started with a steep uphill and I deliberately held back, keeping my effort under control. As the grade lessened, I started to push a bit, and I started to pass people. After less than half a mile, we got a downhill for a bit, and I looked at my Forerunner. I was feeling good and I was moving at about 6:35 pace. Then, we had a sharp right hand turn, a slight up, and then a slight down. My Forerunner beeped to mark the first mile just before I hit the mile marker. The timer called out 6:40.
The second mile starts with a steep downhill, although it's very short - essentially the opposite of the opening uphill. From there, the course winds around a bit - through a parking lot, over a railroad track, over a creek on a foot bridge, and then a sharp left hand turn. From there, it's flat for a while. I was passing people through this stretch and my Forerunner showed I was still running close to 6:40 pace. My Forerunner beeped at 13:18 for the second mile and I hit the race marker at 13:20. At this point, I suddenly realized that I might run sub-21. But, I was still afraid that I was going to explode as well. I just didn't think I could run this fast.
Just past the 2-mile mark, we made a sharp U-turn on the dirt road where we were running. Now, I had less than a mile to go and shortly, I had a slight downgrade. I was really passing people through here, mostly the fading high school runners. With about 0.6 miles to go, we got back onto pavement, and I continued to pick off runners on this fast, flat stretch. Then, about 0.2 miles from the finish, we made a sharp right turn and we could see the finish line. I was gaining on another of the high school girls and I could hear someone catching me from behind.
I was pretty much at my limit and I decided not to kill myself as the person from behind pulled even and then passed me. In the last 20 yards or so, I caught up to the girl in front of me, but there wasn't any room to pass her without elbowing her, so I just followed her into the chute - 20:50.
My Forerunner registered 3.13 miles and said I ran a 6:40 pace, but an online calculator said it was 6:42 pace for 5K. Either way, I'm thrilled with the result. This is my fastest 5K since 2000, making it a post-40 PR, at age 46.
I said a few weeks ago that my fitness goal for my marathon, based on Daniels' VDOT levels was 47, starting from 44. My time today was at level 47.5. So, I've already hit the speed levels I wanted to hit. The time today was equivalent to a 3:19 marathon on the Daniels' charts. Of course, I still have to make sure I do the distance and marathon pace work, so I can actually run sub-3:30 in November.
Oh yeah, before any smart-aleck commenter can make a comment about the course being short, the course's USATF certification number is VT89001BT.
Saturday, August 30, 2008
Friday, August 29, 2008
5K Tomorrow
Last night, I ran an easy 6.4 miles, going out (net downhill) at about a 9:20 pace and then coming back more slowly. I was a bit sore and tired from weights on Wednesday, but not too bad.
This morning, I did an upper body lifting workout. It is definitely time to change things up with my lifting workouts. I have adapted to the current program pretty well - especially the upper body day. I will do one more upper body day next week, and then start a new routine the following week. That will mean 2 weeks between lower body gym days - a nice break that should help my running.
Tomorrow is the Northfield Savings Bank 5K here in central VT. I've run this one a few times before, but not for a few years right now. My goal is 21:45 or better, and I hope to run right at a 7:00 pace for the entire race. The race is essentially a loop - with perhaps 30 yards between the start and finish. The start is uphill - a really steep, but short climb, followed by a gradual up, and then a gradual down for the balance of the first mile. The second mile starts with a short steep downhill. After that, the course is relatively flat and fast, although there is a mile or so of dirt road rather than pavement.
I haven't had a complete rest day in almost two weeks right now, but next weekend, I'll be in PA to go to the Penn State-Oregon State football game. So, I might push right through this weekend and into next week, knowing that I've got two rest days coming up at the end of next week. Or, I may take off Sunday or Monday if I'm beat from the race tomorrow.
My two key workouts for next week will be 8x800m on Tuesday and an easy 22-miler on Friday.
Two weeks from today and tomorrow, I'll be running 3 or 4 legs in the 200-mile Reach the Beach relay in New Hampshire.
This morning, I did an upper body lifting workout. It is definitely time to change things up with my lifting workouts. I have adapted to the current program pretty well - especially the upper body day. I will do one more upper body day next week, and then start a new routine the following week. That will mean 2 weeks between lower body gym days - a nice break that should help my running.
Tomorrow is the Northfield Savings Bank 5K here in central VT. I've run this one a few times before, but not for a few years right now. My goal is 21:45 or better, and I hope to run right at a 7:00 pace for the entire race. The race is essentially a loop - with perhaps 30 yards between the start and finish. The start is uphill - a really steep, but short climb, followed by a gradual up, and then a gradual down for the balance of the first mile. The second mile starts with a short steep downhill. After that, the course is relatively flat and fast, although there is a mile or so of dirt road rather than pavement.
I haven't had a complete rest day in almost two weeks right now, but next weekend, I'll be in PA to go to the Penn State-Oregon State football game. So, I might push right through this weekend and into next week, knowing that I've got two rest days coming up at the end of next week. Or, I may take off Sunday or Monday if I'm beat from the race tomorrow.
My two key workouts for next week will be 8x800m on Tuesday and an easy 22-miler on Friday.
Two weeks from today and tomorrow, I'll be running 3 or 4 legs in the 200-mile Reach the Beach relay in New Hampshire.
Thursday, August 28, 2008
Easy Runs
Last night, I did an easy 5 after work. Tonight, I'll do an easy 6 after work. Tomorrow, I'll do upper body lifting in the morning and then perhaps an easy 3 miler after work.
The easy days are my "taper" for a 5K on Saturday. I'm not too concerned about doing upper body lifting tomorrow morning with a race the next day. I did the same workout last Friday and I felt fine on the track the next day.
Yesterday, I was tired but not sore for my run. I wasn't sure how sore I'd get after setting two PRs in one day for a single-rep squat. Today, I'm a little bit sore, but not as bad as I was when I first returned to lifting after a break for our trip to CA earlier this summer.
I won't do lower body lifting again for two weeks. On Monday, I wrap up one lifting program, and I'll take a one-week break to let things heal up a bit before I start the next lifting routine. My next 8-week lifting routine has no squats, so I'll have to be content with my recent PR until I return to a program with squats after my marathon in November. That program has upper body work on Monday and Friday, and Wednesdays have snatch-grip deadlifts, step-ups, and dynamic lunges for legwork. I'll also have lots of dips and chin-ups on arm days - two lifts that give me fits at times.
The easy days are my "taper" for a 5K on Saturday. I'm not too concerned about doing upper body lifting tomorrow morning with a race the next day. I did the same workout last Friday and I felt fine on the track the next day.
Yesterday, I was tired but not sore for my run. I wasn't sure how sore I'd get after setting two PRs in one day for a single-rep squat. Today, I'm a little bit sore, but not as bad as I was when I first returned to lifting after a break for our trip to CA earlier this summer.
I won't do lower body lifting again for two weeks. On Monday, I wrap up one lifting program, and I'll take a one-week break to let things heal up a bit before I start the next lifting routine. My next 8-week lifting routine has no squats, so I'll have to be content with my recent PR until I return to a program with squats after my marathon in November. That program has upper body work on Monday and Friday, and Wednesdays have snatch-grip deadlifts, step-ups, and dynamic lunges for legwork. I'll also have lots of dips and chin-ups on arm days - two lifts that give me fits at times.
Wednesday, August 27, 2008
Two great workouts
Last night was 8 miles, 5 at anticipated marathon pace. The weather was perfect - early autumn weather here in VT.
Each month from July through October, I'm dropping my MP by 5 seconds. In July, my MP runs were targeted to 8:00 pace, and this month is 7:55. But, I've been running "September" pace recently and I did again last night. I averaged 7:49 for 5 MP miles. This time, my pace was inconsistent, but I wasn't concerned. It was windy and the course was rolling, so I wasn't going to be consistent from mile to mile. But, overall, I felt strong and happy with the workout.
This morning was lower body lifting - 5x5s. I started with squats. I warmed up with reps at 45, 95, and 135 pounds. For my first set, I used 155 pounds. It felt way too easy. For the next two sets, I used 165. This still felt too easy. For my last two sets, I used 175 pounds, which is the highest weight I'd ever squatted. I did one set at 175 two weeks ago, but I had never attempted a higher weight. After I was done with the 5 sets, I decided to try one rep at 205. It was easier than I thought it would be. So, I went to two "big wheels" on each side of the bar - 225 pounds. This one was hard, but I nailed one more rep.
Clearly, I've been lifting too light on squats. This was also my first time ever squatting more than my bodyweight. I still suck as a lifter, but this is good progress.
After that, I did deadlifts at 205 pounds, Bulgarian Split Squats with 2x35# DBs and step-ups with the same DBs. I was about to start some core work when I remembered I had an 8:00 meeting, and I had to leave the gym. I'll do the core work later.
Tonight, I'll run an easy 5-6 miles. Hopefully, this morning's weight workout won't trash me for my 5K on Saturday.
Each month from July through October, I'm dropping my MP by 5 seconds. In July, my MP runs were targeted to 8:00 pace, and this month is 7:55. But, I've been running "September" pace recently and I did again last night. I averaged 7:49 for 5 MP miles. This time, my pace was inconsistent, but I wasn't concerned. It was windy and the course was rolling, so I wasn't going to be consistent from mile to mile. But, overall, I felt strong and happy with the workout.
This morning was lower body lifting - 5x5s. I started with squats. I warmed up with reps at 45, 95, and 135 pounds. For my first set, I used 155 pounds. It felt way too easy. For the next two sets, I used 165. This still felt too easy. For my last two sets, I used 175 pounds, which is the highest weight I'd ever squatted. I did one set at 175 two weeks ago, but I had never attempted a higher weight. After I was done with the 5 sets, I decided to try one rep at 205. It was easier than I thought it would be. So, I went to two "big wheels" on each side of the bar - 225 pounds. This one was hard, but I nailed one more rep.
Clearly, I've been lifting too light on squats. This was also my first time ever squatting more than my bodyweight. I still suck as a lifter, but this is good progress.
After that, I did deadlifts at 205 pounds, Bulgarian Split Squats with 2x35# DBs and step-ups with the same DBs. I was about to start some core work when I remembered I had an 8:00 meeting, and I had to leave the gym. I'll do the core work later.
Tonight, I'll run an easy 5-6 miles. Hopefully, this morning's weight workout won't trash me for my 5K on Saturday.
Tuesday, August 26, 2008
Everything that happens
Yesterday, I worked. Then I mowed the lawn. Then, I cooked dinner. I went to bed early. I slept in today (6:30). I took my car for an oil change this morning. I'm working again today. No workouts since yesterday morning.
Tonight, I'll run 8 miles, 5 at marathon pace. Then, I'll go to my son's soccer scrimmage. Cook dinner. Go to bed.
Such is life.
David Byrne and Brian Eno released an amazing album in 1981, titled My Life in the Bush of Ghosts. They recorded it during a period of time when Eno was producing some work for Talking Heads.
Last week, they released a new album (sorry, I'm old enough that I still use vinyl, buy vinyl and call music releases albums) called Everything That Happens Will Happen Today. Right now, it's available only as a download. So far, I'm very impressed with the release and I'm hoping to see David Byrne in concert in Albany on November 5th.
The title song from the album has the following lines:
Everything that happens will happen today
& nothing has changed, but nothing’s the same
and ev’ry tomorrow could be yesterday
&and ev’rything that happens will happen today
That pretty much sums up my yesterday and today. No complaints. Life is good and keeps moving forward. Sometimes, I think we forget to appreciate the seemingly mundane and uneventful days that we're alive.
Tonight, I'll run 8 miles, 5 at marathon pace. Then, I'll go to my son's soccer scrimmage. Cook dinner. Go to bed.
Such is life.
David Byrne and Brian Eno released an amazing album in 1981, titled My Life in the Bush of Ghosts. They recorded it during a period of time when Eno was producing some work for Talking Heads.
Last week, they released a new album (sorry, I'm old enough that I still use vinyl, buy vinyl and call music releases albums) called Everything That Happens Will Happen Today. Right now, it's available only as a download. So far, I'm very impressed with the release and I'm hoping to see David Byrne in concert in Albany on November 5th.
The title song from the album has the following lines:
Everything that happens will happen today
& nothing has changed, but nothing’s the same
and ev’ry tomorrow could be yesterday
&and ev’rything that happens will happen today
That pretty much sums up my yesterday and today. No complaints. Life is good and keeps moving forward. Sometimes, I think we forget to appreciate the seemingly mundane and uneventful days that we're alive.
Monday, August 25, 2008
Yikes!
Before I address the "Yikes"-inducing moment, a couple comments.
Yesterday morning, I ran 4.6 miles with my wife, instead of the 8 total I was planning. My knees were kind of achy and creaky after Saturday's track workout. Saturday was the first time I'd run in racing flats in years, and I think that was part of the problem. Then, I didn't re-hydrate very well on Saturday, which didn't help matters. We went to my in-laws' camp (not as primitive as it might sound - it's a mini-home on a remote lake) in Vermont's Northeast Kingdom, and spent the rest of the weekend there. My "re-hydration" on Saturday included some Bass Ale and Talisker Scotch - not the best way to re-hydrate.
This morning, I did upper body lifting - 5x5s again. I am really starting to feel that I'm adding some muscle mass by concentrating on heavier lifting recently. This is part of what leads to the Yikes moment.
After my workout, I stepped on the scale. I knew my weight had gone up since Western States, but I was well above 190 pounds this morning - a significant increase in a few short months. Part of that increase is muscle mass, but more than I want is fat.
In the past couple months, I've been drinking more alcohol than I had in the months leading up to Western States, and I'm sure that has helped to add a few pounds. Alcohol consumption can suppress testosterone levels and it can also cause the body to move away from fat-burning as a fuel source.
If I'm going to be successful in my marathon in November, I really need to get my weight back down, which means it's time to pay much better attention to what I'm eating and drinking.
The kids are back in school today; their summer vacation is over. I guess it's time for my summer dietary vacation to come to an end as well.
No running today, but I've got 5 MP miles planned for tomorrow. On Wednesday, I'll do lower body lifting and an easy run. Thursday will be an easy run. On Friday, I'll either do an easy run or I'll rest. On Saturday, I'll be racing a 5K. Next Sunday, I'm planning a moderately long hike on Vermont's Long Trail.
If I'm making appropriate progress towards my marathon goal, I should be able to run 21:45 or better this Saturday. That would be my fastest 5K since the fall of 2003, I believe. That fall, I won a small local 5K with a time just under 21 minutes. I did that a week or two after running Wasatch. In 2004, I won that race again, with a pathetic 21:51. Other than those races, I think I ran 20:37 in 2000 at the same race I'll run this weekend. I haven't gone sub-20 for a 5K since 1995 - the year that I ran my only sub-18 ever.
Yesterday morning, I ran 4.6 miles with my wife, instead of the 8 total I was planning. My knees were kind of achy and creaky after Saturday's track workout. Saturday was the first time I'd run in racing flats in years, and I think that was part of the problem. Then, I didn't re-hydrate very well on Saturday, which didn't help matters. We went to my in-laws' camp (not as primitive as it might sound - it's a mini-home on a remote lake) in Vermont's Northeast Kingdom, and spent the rest of the weekend there. My "re-hydration" on Saturday included some Bass Ale and Talisker Scotch - not the best way to re-hydrate.
This morning, I did upper body lifting - 5x5s again. I am really starting to feel that I'm adding some muscle mass by concentrating on heavier lifting recently. This is part of what leads to the Yikes moment.
After my workout, I stepped on the scale. I knew my weight had gone up since Western States, but I was well above 190 pounds this morning - a significant increase in a few short months. Part of that increase is muscle mass, but more than I want is fat.
In the past couple months, I've been drinking more alcohol than I had in the months leading up to Western States, and I'm sure that has helped to add a few pounds. Alcohol consumption can suppress testosterone levels and it can also cause the body to move away from fat-burning as a fuel source.
If I'm going to be successful in my marathon in November, I really need to get my weight back down, which means it's time to pay much better attention to what I'm eating and drinking.
The kids are back in school today; their summer vacation is over. I guess it's time for my summer dietary vacation to come to an end as well.
No running today, but I've got 5 MP miles planned for tomorrow. On Wednesday, I'll do lower body lifting and an easy run. Thursday will be an easy run. On Friday, I'll either do an easy run or I'll rest. On Saturday, I'll be racing a 5K. Next Sunday, I'm planning a moderately long hike on Vermont's Long Trail.
If I'm making appropriate progress towards my marathon goal, I should be able to run 21:45 or better this Saturday. That would be my fastest 5K since the fall of 2003, I believe. That fall, I won a small local 5K with a time just under 21 minutes. I did that a week or two after running Wasatch. In 2004, I won that race again, with a pathetic 21:51. Other than those races, I think I ran 20:37 in 2000 at the same race I'll run this weekend. I haven't gone sub-20 for a 5K since 1995 - the year that I ran my only sub-18 ever.
Saturday, August 23, 2008
Consistency
I think I found my consistency today. Apparently, a few things are needed:
1) Don't run the day before
2) Don't do lower body lifting the day before
3) Wear racing flats
4) Run at the track
I had a really good workout today - 8x800m. My plan was to be steady and nothing more. I did not want to fade at the end of the workout. According to Daniels' Running Formula, my time for 800s should be 3:28 based on my race 2+ weeks ago.
Here were my splits from today:
3:25
3:25
3:24
3:25
3:24
3:22
3:22
3:22
The first 3 felt really easy, the next couple were a more moderate effort, and then I worked the last 3 to avoid slowing down. In reality, I sped up. On the last repeat, my lap splits were 1:42/1:40.
Good day today. I'm hanging out at my in-laws' camp in the Northeast Kingdom of VT right now, doing absolutely nothing. I might go fishing. I might not. My wife and daughter were just watching a loon outside.
Tomorrow, I'll sleep in (no alarm clock) and then probably do an easy 8 miler - some of it with my wife.
1) Don't run the day before
2) Don't do lower body lifting the day before
3) Wear racing flats
4) Run at the track
I had a really good workout today - 8x800m. My plan was to be steady and nothing more. I did not want to fade at the end of the workout. According to Daniels' Running Formula, my time for 800s should be 3:28 based on my race 2+ weeks ago.
Here were my splits from today:
3:25
3:25
3:24
3:25
3:24
3:22
3:22
3:22
The first 3 felt really easy, the next couple were a more moderate effort, and then I worked the last 3 to avoid slowing down. In reality, I sped up. On the last repeat, my lap splits were 1:42/1:40.
Good day today. I'm hanging out at my in-laws' camp in the Northeast Kingdom of VT right now, doing absolutely nothing. I might go fishing. I might not. My wife and daughter were just watching a loon outside.
Tomorrow, I'll sleep in (no alarm clock) and then probably do an easy 8 miler - some of it with my wife.
Subscribe to:
Posts (Atom)