I did the Runervals Treadmill Tempo run yesterday after an extended amount of time off due to vacation. This workout really tested me. I set my cruise pace to that of my predicted 5K time of sub-21 minutes. The workout went something like this. Warm-up running at 4mph.The intervals began with 4 times running cruise pace plus 3 mph faster (7 mph) and 3% grade for 90 secs then rest 30 secs. Coach Troy then gives you a 2 minute break for you to recover then run cruise plus 4 mph (8 mph) and 4% grade for 90 with 30 sec rest. The next was 9 mph at 5% grade for 90/30 but I could only go for 2 reps before backing it down to 8 mph. I then reset for the last set of 1 min on at 9 mph 5% grade and 1 min rest at cruise pace. 3 of these and I was done. 5 miles in the book. I’ll get out for a long easy tomorrow. Today is for family.
Sunday, April 24, 2011
Friday, April 15, 2011
Ahh… speedwork
I have been super casual about running since the National Marathon. I pretty much have just run when I felt like it which has caused me to take a few days off here and there. I have only put in 22 miles since the marathon and today was my first day of speed work.
I hit the WB&A trail for 3 intervals of 800m at my 5K pace (6:36/mi). I pretty much hit each interval with the first 800 at 3:18 followed by a 400m jog and a 3:09 800m, and a slightly off target 3:21 final 800. Given that I did not look at my watch and hit the splits on the mark using only my internal sense of pace paced on my judgment of what the 5K effort should feel like, I am very happy.
I am shooting for a 20:30 at the Armed Forces 5K in May and will be doing another Warrior Dash with my bro and his wife later that May. I should be in shape for some fast *for me) stuff.
I hit the WB&A trail for 3 intervals of 800m at my 5K pace (6:36/mi). I pretty much hit each interval with the first 800 at 3:18 followed by a 400m jog and a 3:09 800m, and a slightly off target 3:21 final 800. Given that I did not look at my watch and hit the splits on the mark using only my internal sense of pace paced on my judgment of what the 5K effort should feel like, I am very happy.
I am shooting for a 20:30 at the Armed Forces 5K in May and will be doing another Warrior Dash with my bro and his wife later that May. I should be in shape for some fast *for me) stuff.
Saturday, April 2, 2011
Test with Windows Live Writer
This is a test post. I am now using Windows Live Writer to publish my blog. A big thanks goes to Neil Z of the Because all the cool kids are doing it… blog for his post on How to use MS Live Writer to Author and publish your blog… I had not thought of using an editor before when writing the blog, but it seems to be nicer than the minimal web-based editor provided by Blogger.
Recovery Week Recap
After last week's National Marathon I have been resting, taking in what happened, not running, and planning my next races.
What happened at the race? I had a personal best on my fifth marathon. Once again I set my sights high hoping for a 3:30-ish time, but wound up with another modest improvement (3:53 a one minute PB). I think my pre-race prep was the best I'd ever done. I did get in line for the toilet a little too late and ended up missing the start by about 6 minutes. With chip timers and the fact that I did not plan to run with a pace group I thought this shouldn't be a problem, but I did a lot of weaving and battle in the narrow streets of Capitol Hill to get running room because I had to start with a slower corral. I ran easy to a 1:50 half, held on to 20 miles and kind of Gallo-walked the last 10K. Not a winning strategy. I believe that my lack of commitment in training to holding onto marathon pace in my long training runs is the issue. I gotta get used to running on tired legs.
So, I am down-shifting to 5K training for about 6 weeks. I am going to have another go at the Armed Forces Week 5K. Last year's 21:06 should fall as a 5K PB. I am gunning for sub 20:30. Later in May I am going to do the Warrior Dash again with my bro. Last year I raced it well and placed really high in my age group. I did this with marathon training as my base. This race is more like a 5K through a jungle gym so I should be a lot faster this year coming off of 5K training.
Sometime in April I should hear about running the NYC Marathon. I am targeting a Fall marathon. If I don't get in to New York. I may do Baltimore again or Philadelphia. I do want to race a lot this year in 5, 8, and 10Ks. I want to get fast. I am also thinking about getting a coach or possibly joining a running club.
An interesting listen in the running podcast realm was Joe Rubio on Running Times Performance Podcasts (Feedburner link) talking about Endless Season Training. He postulates that most runners who not coached by elite coaches don't peak properly so racing just a couple of times a year is not effective. You get more from learning to race and what to work on by racing more frequently, like every other week or so. It's worth a listen.
Saturday, March 26, 2011
SunTrust National Marathon Race Report
Unofficial time: 3:53:26 (1:28 PR)
I held off the crash a little longer than my previous races. I didn't drop off pace until mile 20 and then I held off the 10-minute miles until mile 23. My leg cramps returned for this race. I can blame the fact that my Endurolytes got wet and became difficult to grab, or that I have to practice my drinking on the run technique, but really I just need to be tougher. I ran smiling and easy through the half marathon in about 1:50. I felt the need to fight at my typical point in the race, mile 16. I felt that cramp feel and my speed was dropping when I wasn't concentrating, but I kept fighting. I gave in to cramps around the SE/SW Freeway and began to jog backwards. I then started to walk when needed after creating simple goals for myself, "run to that sign post, get to that cone."
When I approached the finish line I actually hit my lap button to mark 26.2 miles (my overall distance traveled was 26.48 mile). Spectators were good-naturedly goading me to pull it together and run and one of them sparked me to go for it. I dropped the hammer with 300 meters to go and hit 5:00 min/mi pace until the finish line. Where did that come from? Well it was honest because I crossed the finish line barely able to move another step and almost falling down.
I really enjoyed this marathon. I liked the run through DC more than the Marine Corps Marathon. The support was really good and the hills didn't really seem too bad. The volunteers did their job cheerfully and well. I think the think the finish festival was a little random - Baltimore seems to do that best out of the marathons I've run. I also think that the expectation of not seeing official results and timing until Friday, April 1st is insane in today's tech-empowered world. Let's hope that this is not really the case. The best part of the race organization is the fact that they made the DC Armory available for us to relax in prior to the race so that the relatively cold starting temp of 40 degrees F didn't really affect the runners. I'll definitely run this race again.
I held off the crash a little longer than my previous races. I didn't drop off pace until mile 20 and then I held off the 10-minute miles until mile 23. My leg cramps returned for this race. I can blame the fact that my Endurolytes got wet and became difficult to grab, or that I have to practice my drinking on the run technique, but really I just need to be tougher. I ran smiling and easy through the half marathon in about 1:50. I felt the need to fight at my typical point in the race, mile 16. I felt that cramp feel and my speed was dropping when I wasn't concentrating, but I kept fighting. I gave in to cramps around the SE/SW Freeway and began to jog backwards. I then started to walk when needed after creating simple goals for myself, "run to that sign post, get to that cone."
When I approached the finish line I actually hit my lap button to mark 26.2 miles (my overall distance traveled was 26.48 mile). Spectators were good-naturedly goading me to pull it together and run and one of them sparked me to go for it. I dropped the hammer with 300 meters to go and hit 5:00 min/mi pace until the finish line. Where did that come from? Well it was honest because I crossed the finish line barely able to move another step and almost falling down.
I really enjoyed this marathon. I liked the run through DC more than the Marine Corps Marathon. The support was really good and the hills didn't really seem too bad. The volunteers did their job cheerfully and well. I think the think the finish festival was a little random - Baltimore seems to do that best out of the marathons I've run. I also think that the expectation of not seeing official results and timing until Friday, April 1st is insane in today's tech-empowered world. Let's hope that this is not really the case. The best part of the race organization is the fact that they made the DC Armory available for us to relax in prior to the race so that the relatively cold starting temp of 40 degrees F didn't really affect the runners. I'll definitely run this race again.
Race day: Last pre-race post
It's 4:30. I've eaten my PB and syrup sandwich with a Muscle Milk shake, water and a multi-vitamin. It is 39 degree F and clear with little wind. I have decided not to wear the running tights and brave having cold legs until I warm up. I have to leave soon to get to RFK by around 5:45 am. Since my last post I've run an easy 4-miler with strides to make the race week build up 7.1 miles with my typical Tuesday quality run of a hard 5k. I feel good. My plan is to run easy with surges until 18 miles or so and then just see what I've got. I have my Endurolytes, my GU gels, gloves and socks to go over the gloves. Its time.
Tuesday, March 22, 2011
Race week: The last hard workout before the race
I am feeling awesomesauce (thanks Angry Runner). I just love hitting my workout goals. I set out this evening to run a 5k at my current projected 10k pace. I guessed that I could run a 10k at this point in a 7:15/mi pace, which is actually slower than my per mile pace at last year's Cherry Blossom 10-mile run (7:12/mi). I threw down a respectable 22:18 (7:11/mi pace) over a hilly (462 ft of ascent) 5k car strewn course on a pair of long day at work, pick up oldest son from field trip, scarf down dinner, pick up daughter from ballet, marathon-slowed legs. That's awesomesauce on top of amazeballs!
Aside: I openly challenged all my co-workers at last year's Armed Forces 5k and put out a 21:06 only to get 2nd in my group of colleagues. I believe they all better watch out now cause I am going to sharpen my speed after the marathon and try for a sub-20 5k this May.
Aside 2: I have started the hundredpushups.com 100-consecutive push-up challenge again, but I forgot to take rest breaks (4 straight days with no rest breaks). Since my initial push-up test ended up with 33 tallied I started with week three 80, 100, 120 reps over 5 sets. My arms are feeling a bit trashed.I think that I'll start the challenge again after the marathon so I don't do something stupid.
When I do this good at my workouts I feel as cool as this dude...
Aside: I openly challenged all my co-workers at last year's Armed Forces 5k and put out a 21:06 only to get 2nd in my group of colleagues. I believe they all better watch out now cause I am going to sharpen my speed after the marathon and try for a sub-20 5k this May.
Aside 2: I have started the hundredpushups.com 100-consecutive push-up challenge again, but I forgot to take rest breaks (4 straight days with no rest breaks). Since my initial push-up test ended up with 33 tallied I started with week three 80, 100, 120 reps over 5 sets. My arms are feeling a bit trashed.I think that I'll start the challenge again after the marathon so I don't do something stupid.
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