Best Run Ever

the weather suddenly dropped to the 50s;  Ideal running conditions.  After 3 hot months, I realized just how much more difficult heat and humidity makes a run.  

My previous best pace for 5 miles was 8:01, mind you - and they never come easy.

Today it did.  I started at 7:45.  I thought that was a bit ambitious, but after 2 miles - i was at 7:44, and still feeling great.  After 3 miles - 7:42.  Wow!  2 miles left and still feeling like I had more to give, so I stepped it up.   A mile in a half came quicker than I expected.  7:41.   I stepped it up more.  1 mile left: 7:40.   Half a mile left: 7:38.   And I still felt great!  The last half mile would be easy.  I even considered going got a 10K.  I'd easily KILL my previous record.  But - I didn't have time.  Maddie was being watched by the neighbor.   I stepped it up even more - and when for the final .12 miles - I actually had energy to dash - and I dashed. 

Final pace: 7:35.   I ran for 37 minutes and 58 seconds - and felt pretty damn good the entire time.  I'm not going to say I didn't break a sweat, but a run just never felt better.

Head for the Cure 5K

Time: 22:14
pace: 7:03
Place:14 overall
3rd place medal


OK - it actually logged me at a 7:10 pace.  But that is crap.   The course was too long, about 3:15. 

Regardless, I was disappointed not to break 7 on this one.  It's the event I'd been aggressively training for the past two months.  I ate exceptionally well that week, and got a good amount of sleep as well.  The weather was even perfect.   I could tell though after the first mile that it wasn't happening.  Even though I started well under 7 - I knew it was going to be a struggle going forward.  I wanted to die when we zigged left instead of right near the end, which meant we weren't 100 feet away; we were 500 or so....

So... for the second event in a row - I guess I got status quo, but for whatever reason - I left feeling a bit disappointed.  I guess after running 80 miles in August - I thought I was going to have a special run.. but it was 30 seconds slower than my June run.   Makes no sense...  especially since I'm probably 7 pounds lighter.

Cruise in Shoes 5K

Time: 21:59
pace: 7:05
Place: 33 overall
7th in age group.
No Medal :(

I thought for sure I'd break 7 minutes again.  I was once again in the best shape of the year.  It was a super early start time.  The weather was perfect... but a few things didn't go in my favor:

1. The track was long.  My phone listed it as 3.15 miles (that makes a huge difference)
2. Hills: there were no major hills, but there were several of them
3. Grass: the final 1/4 mile was on grass. 
4. I got there late, and had to park about a 1/4 mile away.   I ended up jogging back and fourth from the car twice; which exhausted me a bit
5. Playlist: I forgot to set the run to my playlist.  I ended up running to some slow tunes.. I know it seems trivial - but this does have an impact on speed and Adrenalin.
6. I started too fast: 6:40 in the first mile.   I was already put to 7:05 after 2, and it was very difficult to maintain (let alone improve) that for the final mile.

Despite my 3rd best time of the year - I did not place.   a fifth of the people ahead of me were males in my tight age group (35-39).    I left the race feeling pretty disappointing, and instead of taking away that great 5K accomplishment feeling with me all day, I just wanted to get back out on the trail shortly after.

A week after the race, I've taken one day off.  My legs have never felt so sore.  I ran twice (7 miles) yesterday - just so I could reach 60 miles for the first time - and it was only the 22nd day of the month.   I am forced to rest at least today.   2 more weeks till the big Kayla event. 

800 meter workout

After a little rainstorm, Ish and I were the only ones to show up for the run club tonight.  We ran four 800 sprints; at least that's what Ish calls em.  I thought I ran pretty pathetic - though he compared our runs from two weeks ago and the improvement was there.

After a four day rest, the knee feels fantastic!  I felt no pain last night in a nice little 3 mile run (which despite feeling like I took it relatively easy - I still came in with a 7:20 pace :)   Today's "sprints" made me a tad uneasy, but the knee really held together (sometimes I'm actually concerned it literally won't)

And it is official.  I've run 50 miles again this month.  That's five in a row.  Now bad for having two 4-day lulls.   Obviously the 4 mile runs played a factor.  

It looks like my next run will be another small, school-sponsored event - the Cruise 5K at Shrine High School in royal oak.    Can't wait!

Part 3: Run Club, and the FAN 5K

Families against Narcotics 5K

21:30

6'55/m

A little over two weeks ago - I attempted a 3 mile run, and had to stop from serious knee pain.  I tried again the next day with the same results.  The next day, I said "f' it" - I'll run through it.  It wasn't easy, and it was slow, but I pushed through the 2.9 miles of my what is now "old" running course in considerable pain.

It seemed like it might be the end of the road.   Two days later, I joined a running club, and changed my entire way of training.

No more 2.9 mile course.  The new course is 3 miles, which conveniently takes me to the Madison Heights Civic Center, around their 1 mile track, and then right back home.  

More importantly, I'm now mixing it up.  No more of this 2.9 miles each and every day.   Currently I'm rotating between a nice "easy" 4 miles, a hard 3 miles, and a new exercise where I sprint for a half-mile four straight times (with 3 minutes breaks in between)

This is the new regimen setup by my new running coach, Ish.  That's right - I have a running coach.  He setup the running club I joined, and has for whatever reason taken an interest in personally running along side me each day and planning out my runs.   

The most significant of the three being the half-mile sprints.  It was the hardest workout all year - despite only being a combined 2 miles (with breaks), but the next few days - and 3-mile run to follow - felt sensational. I felt muscles I'd never felt before... and it was a nice feeling... tough to explain...

And so two weeks after I thought I was done, I was lined up for a 5K in Fraser, MI; which I had just picked the night before - and I was feeling pretty excited about possibly getting under the 7 minute pace.  

Unfortunately, I discovered right away that the nice muscle sensation had diminished - but still - it was a good first mile - 6'50.   At 1.5 I was up to 7'03, and then 7'04 after 2.   

I recalled being at 7'04 for the Royal Oak run 2 months earlier, where I finished strong with a 7 minute pace.  I wasn't feeling confident that I could repeat this, and then some...  

It turns out I was able to do this.  Despite struggling mightely in the last half mile, I gave it everything I had that last 100 years.   Because of a timing issue - I didn't know what I came in.  My phone read a 7'03 pace - but I realized I started and stopped it late, so I expected the official time to be improved, but couldn't imagine coming in any better than 7.

You can only imagine the jubilation I felt when I read 21:30, 6'55.   I did it.  Bucket list item checked!  I came in under 7 minutes.  Yes - I had done it once before when I was 30 - but this seems more special, a bit more earned; and more importantly - just the beginning.

Tomorrow I plan to run a nice 4 mile run, and then Monday - we'll see with Coach Ish has in mind.  

But going forward, no more daily stats.  I'll just chime in as things development, and of course, for each of my monthly 5Ks (this is the new goal, by the way - run a 5K each month - every year - never under 7'30 pace.   This will assure I am always in shape - and that I am officially a runner :)

Super Hot Runs

And we've come full circle.  I began running and writing in this blog when it was so gold my hair would freeze; now I'm dying for a sprinkler to run through.   It's been hot folks.

Clawson 5K: 23:19, 7'32/mi
Today: 23:43, 7'52/mi

Remind me never to run in the Clawson 5K again.  First off all, it's on Sunday.  Second, it's at night.  Third - it's late June.  This requires me to refrain from eating anything good (or drinking) all weekend - and chances are it's always going to be pretty damn hot that time of year.

Despite being in better shape than the 7 minute pace 4 weeks earlier - I ended up at 7'32, a minute and half worse time; pretty disappointing; but the heat really made an impact. It felt like my hardest run ever - but I knew right away this wasn't going to be a banner time. 

Today I actually participated in a running group.  Ish ran along side me for 3 miles.  I went thinking I'd be mentoring some old ladies, and I ended up being the old guy the kids were helping.

Again - a horrible time, but it was even hotter today.  

Looking forward for some cooler weather - so I can get back to lower times. 

Strong Finish

Thursday: 21:18, 7'20/mi
Yesterday: 21:49, 7'30/mi

I may just accomplish my monthly goals after all.  After back to back runs I'm at 48 miles with a 7'36 pace; just 2 miles from 50 (which I'll reach tomorrow in the 5K) and 3 seconds from 7'33.  The pace goal is still fairly out of reach - but after running 5 straight times under 22 (at my home course) and with a pace under 7'30 - I feel like this month was altogether an improvement over last.  I am obviously as in shape as ever.  I've definitely had more times under 22 than last... it was just such a horrible start this month.   It's amazing I got this close...

My knee felt great on Thursday; not so much yesterday, but still better than the previous runs.  That is the most important thing.  I'm amazed that the knee keeps holding on for me. 

The goal for the next 36 hours is to rest!  Rest the knees; rest the body; rest the mind.  I also need to eat healthy and stay away from pop, alcohol.... you know the drill.  No more running - but the training continues hard in other ways...