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.
Saturday, September 13, 2014
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.
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.
Saturday, August 23, 2014
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.
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.
Tuesday, July 29, 2014
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!
Saturday, July 19, 2014
Part 3: Run Club, and the FAN 5K
Families against Narcotics 5K
21:30
6'55/m
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 :)
Monday, June 30, 2014
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.
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.
Saturday, June 28, 2014
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...
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...
Wednesday, June 25, 2014
Race Week
Sunday: 21:33, 7'25/mi
Today: 21:46, 7'30/mi
Another race week is upon us. The venue will be the Clawson Firecracker 5K at 7pm this Sunday. I prefer my 5Ks be on Saturday mornings, but this the event I could register for in the next couple weeks - and I want to keep the 1-5k-per-month streak alive.
Two other streaks are in jeopardy, but I'm still hopeful: The first being 50 mile per month. I'm at 42 miles as of June 25. I need to get in three more in. On the surface that seems pretty doable (one every other day), but I've been battling knee pain lately, so that last run is going to be tough.
#2 is my streak of improvement each month. After a really stupid, horrible start this month, I've damn near caught up - but with only 3 runs left in the tank, I'm going to need to have some pretty awesome performances. (fortunately one of those runs is a 5K event - which I hope will be close to a 7-minute pace, and which might just do the trick. (Currently I'm 5 seconds behind last month's pace, at 7'38/m)
Actually, 4 out of my last 5 runs have been well under last month's pace - so even if I don't accomplish this goal - it's still pretty evident that as the month went by - I improved. (lesson learned - never again try running after just having eaten' at Famous Dave's. That's the reason I might ruin this streak)
Good news today on the knee. After a couple days off, there was literally no knee pain. i was able to pretty much put as much pressure as I wanted on it - which is something I can rarely do - even on good days. So the 2-day break really did the trick.
As far as the rest of the week, I should probably just go tomorrow and take a two-day break to rest the knees (and energy). That 2-day break last 5K seemed to work out pretty damn well.
Today: 21:46, 7'30/mi
Another race week is upon us. The venue will be the Clawson Firecracker 5K at 7pm this Sunday. I prefer my 5Ks be on Saturday mornings, but this the event I could register for in the next couple weeks - and I want to keep the 1-5k-per-month streak alive.
Two other streaks are in jeopardy, but I'm still hopeful: The first being 50 mile per month. I'm at 42 miles as of June 25. I need to get in three more in. On the surface that seems pretty doable (one every other day), but I've been battling knee pain lately, so that last run is going to be tough.
#2 is my streak of improvement each month. After a really stupid, horrible start this month, I've damn near caught up - but with only 3 runs left in the tank, I'm going to need to have some pretty awesome performances. (fortunately one of those runs is a 5K event - which I hope will be close to a 7-minute pace, and which might just do the trick. (Currently I'm 5 seconds behind last month's pace, at 7'38/m)
Actually, 4 out of my last 5 runs have been well under last month's pace - so even if I don't accomplish this goal - it's still pretty evident that as the month went by - I improved. (lesson learned - never again try running after just having eaten' at Famous Dave's. That's the reason I might ruin this streak)
Good news today on the knee. After a couple days off, there was literally no knee pain. i was able to pretty much put as much pressure as I wanted on it - which is something I can rarely do - even on good days. So the 2-day break really did the trick.
As far as the rest of the week, I should probably just go tomorrow and take a two-day break to rest the knees (and energy). That 2-day break last 5K seemed to work out pretty damn well.
Saturday, June 21, 2014
Back and Forth
Monday: 22:27, 7'40/m
Wednesday: 21:14, 7'19/m
Thursday: 22:27, 7'42/m
Today: 21:36, 7'27/mi
Since I turned 37.... every other run right has been either good/great or shitty; at least one minute worse or better than the run before. The good news is - I feel like the trend is in the right direction. I continue to cut down my monthly pace (now 7 seconds behind May), and as long as I run every other day - I'll hit the 50 mile mark for a fourth straight month :)
Although even my bad runs this week were not dreadful (22:27 ceiling) - I'd really like to get to a point where I'm consistently running under a 7'30 pace. I'm not that far away....
It's been a bad knee week. Today I limped for the first mile - till the adrenaline finally kicked it - and this was after a day off. It hurt pretty bad on Thursday too. I'll be sure to ice it tonight, but this always makes me nervous.
Wednesday: 21:14, 7'19/m
Thursday: 22:27, 7'42/m
Today: 21:36, 7'27/mi
Since I turned 37.... every other run right has been either good/great or shitty; at least one minute worse or better than the run before. The good news is - I feel like the trend is in the right direction. I continue to cut down my monthly pace (now 7 seconds behind May), and as long as I run every other day - I'll hit the 50 mile mark for a fourth straight month :)
Although even my bad runs this week were not dreadful (22:27 ceiling) - I'd really like to get to a point where I'm consistently running under a 7'30 pace. I'm not that far away....
It's been a bad knee week. Today I limped for the first mile - till the adrenaline finally kicked it - and this was after a day off. It hurt pretty bad on Thursday too. I'll be sure to ice it tonight, but this always makes me nervous.
Sunday, June 15, 2014
I'm still here
Oops. It's been ten days since I last wrote. You (I) probably thought I was done. I thought that myself after a second 3-day break in nine days, including one run at 8'25/m and another where I didn't even finish. In fact, before today, it had been almost a week almost six days since I ran a half-way descent time.
After eating pretty bad all week, drinking too much yesterday, and eating way too much pizza for lunch, I set out on my run today just hoping I would finish. I ended up having my best "home" time of the year at 21:00 exactly, and in fact, and I damn near broke a home course record.
So I can't tell you (i) how good it feels today. Running is so addictive, yet so easy to lose interest. After two long breaks, I just didn't feel like running anymore. It happens that quick. I'm so glad I mustered up the energy to get out there today. I went from zero to hero just like that. It's about time I entered into another race. I'll pick something out tonight for June :)
There was one good that came out of my first DNF in two months - I finally got to meet Olive, the paraplegic dog that chases after me for a bit at about the half way point each run. She's been doing this for years, and I was so dead on Friday - that I decided to call it quits and say hello.
Here's my runs for the past ten days:
Thursday, June 5: 23:07, 7'54/m
Friday, June 6: 21:27, 7'23/m
Tuesday: 22:10, 7'36/m
Wednesday: 24:10, 8'25/m
Thursday: (DNF)
Today: 21:00, 7'14/m
After eating pretty bad all week, drinking too much yesterday, and eating way too much pizza for lunch, I set out on my run today just hoping I would finish. I ended up having my best "home" time of the year at 21:00 exactly, and in fact, and I damn near broke a home course record.
So I can't tell you (i) how good it feels today. Running is so addictive, yet so easy to lose interest. After two long breaks, I just didn't feel like running anymore. It happens that quick. I'm so glad I mustered up the energy to get out there today. I went from zero to hero just like that. It's about time I entered into another race. I'll pick something out tonight for June :)
There was one good that came out of my first DNF in two months - I finally got to meet Olive, the paraplegic dog that chases after me for a bit at about the half way point each run. She's been doing this for years, and I was so dead on Friday - that I decided to call it quits and say hello.
Here's my runs for the past ten days:
Thursday, June 5: 23:07, 7'54/m
Friday, June 6: 21:27, 7'23/m
Tuesday: 22:10, 7'36/m
Wednesday: 24:10, 8'25/m
Thursday: (DNF)
Today: 21:00, 7'14/m
Wednesday, June 4, 2014
Super Run
Yesterday's Run: 22:15, 7'40/m
Today's Run: 21:28, 7'23/m
Today I had my second best "home" run of the year. Not only was the time great, but it felt really good. It wasn't till about 1.5 miles that I started to feel myself slowing down, and the usual sick feeling I get in the last half mile was barely an issue. Even after keeping up a fast pace the entire route, I still had plenty of gas for a nice charge at the end.
What a difference the weather makes. Running in the 80s, as I did the past two days, was absolutely miserable, and I was happy just to finish. Today was somewhere in the 60s. It even felt a bit cool at the start. As far as weather goes, I seem to gain a minute for every ten degrees:
Sunday: 80 degrees: 23:30
Tuesday: 70 degrees: 22:15
Wednesday: 60 degrees: 21: 28
What to take from this? I'm not going to necessarily stop running on a hot week - but I just need to realize going in that it's going to be rough - and the time is going to take a hit - and not to worry about it. As soon as cool weather hits - the good pace will return.
It also makes a difference when the knee feels better. Yesterday there was pretty severe pain the entire route. Today it felt its best in a month. There was literally no pain at all.
One more thing.... My pace has improved a minimum 13 minutes every month, and I desperately want that trend to continue. Well, after Sunday's debacle, my June pace began at 8'07 (May's was 7'33). After a two better runs it's down to 7'44. I'm sure it'll be back down below 7'44 before I know it, but let's see if I can get it under 7'33 by the end of the month - so the improvement can continue :)
Today's Run: 21:28, 7'23/m
Today I had my second best "home" run of the year. Not only was the time great, but it felt really good. It wasn't till about 1.5 miles that I started to feel myself slowing down, and the usual sick feeling I get in the last half mile was barely an issue. Even after keeping up a fast pace the entire route, I still had plenty of gas for a nice charge at the end.
What a difference the weather makes. Running in the 80s, as I did the past two days, was absolutely miserable, and I was happy just to finish. Today was somewhere in the 60s. It even felt a bit cool at the start. As far as weather goes, I seem to gain a minute for every ten degrees:
Sunday: 80 degrees: 23:30
Tuesday: 70 degrees: 22:15
Wednesday: 60 degrees: 21: 28
What to take from this? I'm not going to necessarily stop running on a hot week - but I just need to realize going in that it's going to be rough - and the time is going to take a hit - and not to worry about it. As soon as cool weather hits - the good pace will return.
It also makes a difference when the knee feels better. Yesterday there was pretty severe pain the entire route. Today it felt its best in a month. There was literally no pain at all.
One more thing.... My pace has improved a minimum 13 minutes every month, and I desperately want that trend to continue. Well, after Sunday's debacle, my June pace began at 8'07 (May's was 7'33). After a two better runs it's down to 7'44. I'm sure it'll be back down below 7'44 before I know it, but let's see if I can get it under 7'33 by the end of the month - so the improvement can continue :)
Sunday, June 1, 2014
Month by Month
Today's Run: 23:30, 8'07/m
Don't worry about today's run. I knew going in it was going to be rough. After all, I had just put in the run of my life the day before, it was like 85 degrees, and I had just eaten a hot dog. To be quite honest, I was amazed I even finished. The only reason I ran today was to lose another quarter of a pound, as I continue to work on this tummy. I really just wanted to get in a run - and nothing more.
Now that I've put that to rest, the real reason for writing today is that we're four months in now. Let's take a look at the progress, month by month:
February: 20.7 miles. 8'35/mi
March: 53.1 miles. 8'15/mi
April: 51.5 miles. 7'46/mi
May: 55.6 miles. 7'33/mi
So what are my goals in June? here the are. They are reasonable this time, and the goal is to meet ALL of these goals:
1. run 50+ miles again (4 straight months)
2. run a 5K in under 7 minute pace. (that's right, a one second improvement is all I ask for)
3. continue to improve my monthly pace (again, 7'32/mi will be sufficient)
You get the pattern. The goal this month is pretty much to not have any set backs. That'll be huge 5 months in. Because at this point - I am not as concerned now with time and medals as much as keeping at it. My other three running stints all lasted about four months. Even last year, though I ran from Jan to Oct - I took a break in June and declined mightely after that. This time I want it to be more than a stint. I want to keep at it through June, July, Summer, Fall, and Winter. That's the ultimate goal.
And if I can accomplish that, who knows where my times might end up...
Don't worry about today's run. I knew going in it was going to be rough. After all, I had just put in the run of my life the day before, it was like 85 degrees, and I had just eaten a hot dog. To be quite honest, I was amazed I even finished. The only reason I ran today was to lose another quarter of a pound, as I continue to work on this tummy. I really just wanted to get in a run - and nothing more.
Now that I've put that to rest, the real reason for writing today is that we're four months in now. Let's take a look at the progress, month by month:
February: 20.7 miles. 8'35/mi
March: 53.1 miles. 8'15/mi
April: 51.5 miles. 7'46/mi
May: 55.6 miles. 7'33/mi
So what are my goals in June? here the are. They are reasonable this time, and the goal is to meet ALL of these goals:
1. run 50+ miles again (4 straight months)
2. run a 5K in under 7 minute pace. (that's right, a one second improvement is all I ask for)
3. continue to improve my monthly pace (again, 7'32/mi will be sufficient)
You get the pattern. The goal this month is pretty much to not have any set backs. That'll be huge 5 months in. Because at this point - I am not as concerned now with time and medals as much as keeping at it. My other three running stints all lasted about four months. Even last year, though I ran from Jan to Oct - I took a break in June and declined mightely after that. This time I want it to be more than a stint. I want to keep at it through June, July, Summer, Fall, and Winter. That's the ultimate goal.
And if I can accomplish that, who knows where my times might end up...
Saturday, May 31, 2014
7 minutes!
Royal Oak's Oak Apple 5K: 21.47, 7'00/m
I got quite the confidence boost today; finishing my 4th 5K of the year at a 7 minute pace! - and I got it by the skin of my teeth, which believe me - took every ounce of strength I had - making even more gratifying.
The first half mile was like all other 5ks. The adrenaline kicked in; causing my legs to go numb, and I started with an unnatural 6:30 pace; probably the fastest start of the year, maybe ever - but no surprise really. That's the best part of the 5K events. That first half, even full mile, is always insanely quick and painless. In fact, I often have to constrain myself. I can't remember if I did that today.
I came in right at 7 minutes on the first mile, which I thought for sure meant the 7 minute pace wasn't happening today. Usually the second mile is a good 20-30 seconds slower - but not today. I finished mile 2 at 7:02. I was feeling some hope at that point, and thought... I picked up the pace from there.
But at 2.5 miles, i was actually at 7:04. Still, that was close enough. I knew at that point - no matter how horrible it felt at that point - this was my chance; perhaps my last (you never know with these knees), and from then I just gave it everything I had. When I could finally see the finish line, I picked out a spot where I would go into hyper run - though considering I had put in 100% to that point, I just couldn't do it. I picked it up for sure, but I could not .. dash.
When I crossed the line - I clenched my fist - cause the time read 21:45, 46, 47. Finished! I had beat 22 minutes... and enough where I thought - just maybe - I got back down to 7 minutes.
About an hour later I finally got to see the results. Ironically - though I did come in with a 7 minute pace, my second best ever - and best since my knee surgeries (2008) - I missed out on the age-group medal for the first time this year (by 20 seconds). I got 4th place.
This certainly doesn't mean I'm done. Looking forward to continue training tomorrow and breaking some new records at my next 5K :)
I got quite the confidence boost today; finishing my 4th 5K of the year at a 7 minute pace! - and I got it by the skin of my teeth, which believe me - took every ounce of strength I had - making even more gratifying.
The first half mile was like all other 5ks. The adrenaline kicked in; causing my legs to go numb, and I started with an unnatural 6:30 pace; probably the fastest start of the year, maybe ever - but no surprise really. That's the best part of the 5K events. That first half, even full mile, is always insanely quick and painless. In fact, I often have to constrain myself. I can't remember if I did that today.
I came in right at 7 minutes on the first mile, which I thought for sure meant the 7 minute pace wasn't happening today. Usually the second mile is a good 20-30 seconds slower - but not today. I finished mile 2 at 7:02. I was feeling some hope at that point, and thought... I picked up the pace from there.
But at 2.5 miles, i was actually at 7:04. Still, that was close enough. I knew at that point - no matter how horrible it felt at that point - this was my chance; perhaps my last (you never know with these knees), and from then I just gave it everything I had. When I could finally see the finish line, I picked out a spot where I would go into hyper run - though considering I had put in 100% to that point, I just couldn't do it. I picked it up for sure, but I could not .. dash.
When I crossed the line - I clenched my fist - cause the time read 21:45, 46, 47. Finished! I had beat 22 minutes... and enough where I thought - just maybe - I got back down to 7 minutes.
About an hour later I finally got to see the results. Ironically - though I did come in with a 7 minute pace, my second best ever - and best since my knee surgeries (2008) - I missed out on the age-group medal for the first time this year (by 20 seconds). I got 4th place.
This certainly doesn't mean I'm done. Looking forward to continue training tomorrow and breaking some new records at my next 5K :)
Wednesday, May 28, 2014
50 miles
Sunday: 22:22, 7'42/m
Tuesday: 21:56 7'31/m
Today: 22:04:, 7'35/m
Let's focus on some positives today.
1. I've run 50 miles plus for three straight months. Last year I accomplished this once (by a tenth of a mile)
2. I had one of the nicest runs I can remember tonight. I went at a really nice pace, and didn't feel an ounce of pain until I decided to switch gears with about 3/4 mile left. Despite "taking it easy" I nearly came in under 22 minutes
3. Despite some bad days, my knee is really holding itself together (literally) and I feel like it's feasible to continue a 50 mile pace for many months to come.
And that'll be my last run till the next 5K, which is this Saturday. I'm going to give my knee a two-day rest, hopefully eat extremely healthy, stretch, do some pushups, work on my running playlist- and wake up Saturday morning with might Lygar energy!! ;)
I wish I could say I have ambitious goals for Saturday. It's depressing to think that I don't - but despite running even more this month ... than ever ... I'm not making any progress, so I'll be happy just to beat my last 5K time.
Shooting for under 22.
And it'll be a large event, which is exciting. Now that we're in prime season, getting a top 3 in my age group will be even harder, so it'll be another challenging - yet obtainable goal :)
Tuesday: 21:56 7'31/m
Today: 22:04:, 7'35/m
Let's focus on some positives today.
1. I've run 50 miles plus for three straight months. Last year I accomplished this once (by a tenth of a mile)
2. I had one of the nicest runs I can remember tonight. I went at a really nice pace, and didn't feel an ounce of pain until I decided to switch gears with about 3/4 mile left. Despite "taking it easy" I nearly came in under 22 minutes
3. Despite some bad days, my knee is really holding itself together (literally) and I feel like it's feasible to continue a 50 mile pace for many months to come.
And that'll be my last run till the next 5K, which is this Saturday. I'm going to give my knee a two-day rest, hopefully eat extremely healthy, stretch, do some pushups, work on my running playlist- and wake up Saturday morning with might Lygar energy!! ;)
I wish I could say I have ambitious goals for Saturday. It's depressing to think that I don't - but despite running even more this month ... than ever ... I'm not making any progress, so I'll be happy just to beat my last 5K time.
Shooting for under 22.
And it'll be a large event, which is exciting. Now that we're in prime season, getting a top 3 in my age group will be even harder, so it'll be another challenging - yet obtainable goal :)
Saturday, May 24, 2014
Morning Run
Tuesday: 22:04, 7'36/m
Wednesday: 22:25 7'39/m
Thursday: 22:10:, 7'37/m
Today: 21:30, 7'22/m
I managed to get up and take an early morning run today; before coffee, even. I felt like I was sleep running for the first mile, but was surprised to have a 7'20 pace, and ended up having my best run of the week.
There are certainly advantages to running early; less food in the stomach; cooler; less traffic. The cool wind on my face was a great feeling after running in some warmer weather lately (I'm trying to avoid saying "hot and miserable" after the winter we just had). The bright spot was that all the running pain was in my legs, which I can overcome. I actually didn't feel like I was going to puke - which is how I've felt recently in the last mile; either due to too much food in my stomach or not enough. In the morning, less I drank the previous night - the stomach is much more.... pure, and running ready.
Although I seem to be stuck in another rut - it was encouraging to get within 15 seconds of my best "home course" run of the year. There are days where I feel like it's hopeless, but I'm sure with patience, I'll still achieve my second goal (7 minute pace).
Wednesday: 22:25 7'39/m
Thursday: 22:10:, 7'37/m
Today: 21:30, 7'22/m
I managed to get up and take an early morning run today; before coffee, even. I felt like I was sleep running for the first mile, but was surprised to have a 7'20 pace, and ended up having my best run of the week.
There are certainly advantages to running early; less food in the stomach; cooler; less traffic. The cool wind on my face was a great feeling after running in some warmer weather lately (I'm trying to avoid saying "hot and miserable" after the winter we just had). The bright spot was that all the running pain was in my legs, which I can overcome. I actually didn't feel like I was going to puke - which is how I've felt recently in the last mile; either due to too much food in my stomach or not enough. In the morning, less I drank the previous night - the stomach is much more.... pure, and running ready.
Although I seem to be stuck in another rut - it was encouraging to get within 15 seconds of my best "home course" run of the year. There are days where I feel like it's hopeless, but I'm sure with patience, I'll still achieve my second goal (7 minute pace).
Saturday, May 17, 2014
Back on Track
Monday: 22:33, 7'45/m
Thursday: 22:26 7'44/m
Friday: 22:10, 7'37/m
Today: 21:43, 7'28/m
This was my roughest running week to date. Two weeks ago I seemed to be under 22 consistently; this week I started out a 23 minute run (Sunday), but at least improved each run after - till today's run finally came in under 22 again. Essentially, it was the first week since I've begun that my aggregate time had actually increased. Because of this, despite a bad knee day (yesterday), I forced myself out for a third day in-a-row today - and am considerably happy I did.
What went wrong? I think - I hope - it was just hit a little rut. It's bound to happen. I could blame the weather a bit, or knee issues, or a lousy eating or... or... shoot.. hold the phone. That's what it was. I got a bit complacent. After that 21:15 home run - I slacked off a bit on my eating and conditioning. I started thinking that I would naturally continue to improve - but as I mentioned in my first blog, there is a heck of a lot more to this than the running. It's the way you eat, drink, sleep, live... I need to regain focus. With two weeks left till my next 5K, time to be a bit more conscientious about the nightly chip cravings; time to increase the workouts.. there's still work to be done. I can't get complacent now when I'm this close to my next goal: 7 minute pace.
Hopefully this gradual improvement will continue. If I can just keep my runs under 22 this week - I'll feel like I'm back on track.
Thursday: 22:26 7'44/m
Friday: 22:10, 7'37/m
Today: 21:43, 7'28/m
This was my roughest running week to date. Two weeks ago I seemed to be under 22 consistently; this week I started out a 23 minute run (Sunday), but at least improved each run after - till today's run finally came in under 22 again. Essentially, it was the first week since I've begun that my aggregate time had actually increased. Because of this, despite a bad knee day (yesterday), I forced myself out for a third day in-a-row today - and am considerably happy I did.
What went wrong? I think - I hope - it was just hit a little rut. It's bound to happen. I could blame the weather a bit, or knee issues, or a lousy eating or... or... shoot.. hold the phone. That's what it was. I got a bit complacent. After that 21:15 home run - I slacked off a bit on my eating and conditioning. I started thinking that I would naturally continue to improve - but as I mentioned in my first blog, there is a heck of a lot more to this than the running. It's the way you eat, drink, sleep, live... I need to regain focus. With two weeks left till my next 5K, time to be a bit more conscientious about the nightly chip cravings; time to increase the workouts.. there's still work to be done. I can't get complacent now when I'm this close to my next goal: 7 minute pace.
Hopefully this gradual improvement will continue. If I can just keep my runs under 22 this week - I'll feel like I'm back on track.
Sunday, May 11, 2014
Set Back
Friday: 22:11, 7'39/m
Today: 23:05 7'55/m
After the best "home" run of the year on Wednesday, I've just managed to accomplish my worst in over a month. Now there were forces at play - much like my last horrible run - where I had just returned from a four hour drive -- but still, remember that wonderful feeling I had after Wednesday's run? Now I feel about the opposite of that.
Heat was one of the factors - on both times this weekend. I may have to adjust my running schedule now that summer is approaching. Running at night is more enjoyable anyhow, but I prefer getting my run in before dinner, and not after. Unfortunately, I just don't think I have the will power to run in the morning every day. I might be a morning person, but I'm not a running, morning... person.
Another, more serious factor, is my knee. After a few weeks of it feeling better - the "amazing" run on Wednesday took its toll. It's been feeling pretty sensitive ever since. I've been taking more days off than I wished because of it.
So I'm starting to sweat bullets. Not only do I only have about 17 seconds per mile to go - to get my 7 minute miles -- but I don't want to ever stop. ever!!! I want to keep this going all year round. I want to always feel this good. The only thing that's going to get in my way is that god damn knee of mine.
Today: 23:05 7'55/m
After the best "home" run of the year on Wednesday, I've just managed to accomplish my worst in over a month. Now there were forces at play - much like my last horrible run - where I had just returned from a four hour drive -- but still, remember that wonderful feeling I had after Wednesday's run? Now I feel about the opposite of that.
Heat was one of the factors - on both times this weekend. I may have to adjust my running schedule now that summer is approaching. Running at night is more enjoyable anyhow, but I prefer getting my run in before dinner, and not after. Unfortunately, I just don't think I have the will power to run in the morning every day. I might be a morning person, but I'm not a running, morning... person.
Another, more serious factor, is my knee. After a few weeks of it feeling better - the "amazing" run on Wednesday took its toll. It's been feeling pretty sensitive ever since. I've been taking more days off than I wished because of it.
So I'm starting to sweat bullets. Not only do I only have about 17 seconds per mile to go - to get my 7 minute miles -- but I don't want to ever stop. ever!!! I want to keep this going all year round. I want to always feel this good. The only thing that's going to get in my way is that god damn knee of mine.
Wednesday, May 7, 2014
Amazing Run
Sunday: 22:13, 7'37/m
Monday: 22:16, 7'42/m
Today: 21:15, 7'17/m
After a few "meh" runs, I took it to another level today - all because of glimpsing a woman running on my way home from work. It required a second take because I couldn't believe how fast she seemed to be going. When I got home, I decided - today I'm going to run as fast as I can; see what happens.
Well, I didn't quite run as "fast" as possible off the bat, but I gave it my all - for about half of the track. In fact I finished the first mile in 7 minutes flat - which I think is a first. I was surprised to hit the 1.5 mile point just a bit slower - 7.05.
After that I felt pretty damn fatigued, but didn't take too much off; in fact, still ran about as fast as I could at that point in time.
I'll admit - at the 2 mile point I considered quitting. I put my head down and did everything I could to talk myself into moving forward, but - once I got near 2.5 miles - I surprising found some hidden energy, and away I went - just as strong - if not stronger/faster than usual.
After a run like that - I feel just incredible. I felt lighter, stronger, and 5 hours later- still feel a bit of a runners high.
The knee had a few rough moments, and I will probably have to sit tomorrow out, which doesn't concern me. It's been a long time since I missed two straight days. I've run 50 miles two months in a row - and am on that pace again - so at the moment I feel pretty damn good!
Monday: 22:16, 7'42/m
Today: 21:15, 7'17/m
After a few "meh" runs, I took it to another level today - all because of glimpsing a woman running on my way home from work. It required a second take because I couldn't believe how fast she seemed to be going. When I got home, I decided - today I'm going to run as fast as I can; see what happens.
Well, I didn't quite run as "fast" as possible off the bat, but I gave it my all - for about half of the track. In fact I finished the first mile in 7 minutes flat - which I think is a first. I was surprised to hit the 1.5 mile point just a bit slower - 7.05.
After that I felt pretty damn fatigued, but didn't take too much off; in fact, still ran about as fast as I could at that point in time.
I'll admit - at the 2 mile point I considered quitting. I put my head down and did everything I could to talk myself into moving forward, but - once I got near 2.5 miles - I surprising found some hidden energy, and away I went - just as strong - if not stronger/faster than usual.
After a run like that - I feel just incredible. I felt lighter, stronger, and 5 hours later- still feel a bit of a runners high.
The knee had a few rough moments, and I will probably have to sit tomorrow out, which doesn't concern me. It's been a long time since I missed two straight days. I've run 50 miles two months in a row - and am on that pace again - so at the moment I feel pretty damn good!
Saturday, May 3, 2014
Madison Heights 5K
Distance: 5K
Time: 22:40
Overall Ranking: 6th
Age-Group: 1st, Medal
So I'm racking up the medals. That makes 3 for 3 for age-group medals, though two of the three were gimmes. The martian invasion medal was the real deal. Getting a 1st place today in my age group was a pretty sweet feeling as well.
Obviously I was disappointed seeing 22:XX as I approached the finished line. Apparently that martian course was as short as my phone indicated (3.04). Today's was actually 3.13 - so an entire tenth of a mile... that would explain it.
So perhaps I got a little carried away with my goals for the year. My two goals are as follows:
1. Break 22 minutes.
2. 7 minute pace
I sure do feel great, which is the most important thing - especially after going a few days without alcohol or chips. And having my daughter there to see me and watch me collect medals is so important. Today a friend came over, and Maddie walked to her in our room to show her all the medals her "amazing" dad had won :)
OK, time to pig out just a little, and start planning the next big event.
Time: 22:40
Overall Ranking: 6th
Age-Group: 1st, Medal
So I'm racking up the medals. That makes 3 for 3 for age-group medals, though two of the three were gimmes. The martian invasion medal was the real deal. Getting a 1st place today in my age group was a pretty sweet feeling as well.
Obviously I was disappointed seeing 22:XX as I approached the finished line. Apparently that martian course was as short as my phone indicated (3.04). Today's was actually 3.13 - so an entire tenth of a mile... that would explain it.
So perhaps I got a little carried away with my goals for the year. My two goals are as follows:
1. Break 22 minutes.
2. 7 minute pace
I sure do feel great, which is the most important thing - especially after going a few days without alcohol or chips. And having my daughter there to see me and watch me collect medals is so important. Today a friend came over, and Maddie walked to her in our room to show her all the medals her "amazing" dad had won :)
OK, time to pig out just a little, and start planning the next big event.
Friday, May 2, 2014
5K Eve
Tuesday: 22:16, 7'38/m
Thursday: 21:46, 7'29/m
Only 13 hours till my next 5K!
My goal when I signed up for this was to make top 10 overall, considering it's a race of only 200 or so people. I made the mistake of mentioning the event to the "track stars" across the street. That means I can only be beat by 6 other people to make that goal - cause these kids are going to lap me!!
It'll actually be pretty fun. Perhaps I can compete with them a bit, or for awhile. I think - Josie, the youngest, mentioned a time of 22:30 being her best "last year", but now I wonder if she said 21:30... I believe the older boys have had times under 19. Perhaps if they were a bit out of shape.... not so lucky. I know at least one has been participating in a running club at school. I'm toast!! Fortunately - this won't impact my "age-group" placement ;)
Competition aside, let's just focus on some personal goals:
Goal #1: Under 22 minutes.
Stretch Goal: 7 minute pace.
Chances are it'll be somewhere in the middle. I do think I'll be thrilled if I see 21:XX on the clock when I finish (it's been 5 years) - but I'll be Overjoyed if I can somehow come in under 7 minutes / mile. This time may seem insane considering my pace at home has been hovering around 7'30 lately (which I couldn't be happier about), but with my last 5K pace being 7:07 somehow - it seems logical that after an additional 3 weeks of training - I should be able to knock 21 seconds off my previous time.
To over analyse things just a bit - my phone clocked the Martian 5K course at 3.04 miles, not 3.11. If my phone is actually more accurate - then my pace was probably around 7:11 a mile. I'm just adding this information now in case I disappoint myself tomorrow.
This past week I was pretty smart about training. I focused more on resting my body and knee. It was difficult to hold back, but I just ran every other day. It's paid off. Where as my knee steadily declined last year, it's actually in better shape for this event than the last.
I could have eaten' better this week - but I've shapen' up pretty good the past few days, and feel like my stomach is pretty cleaned out. Tonight I'm going to enjoy some anticipation time by working on my race playlist - and then going to get some really good sleep.
Thursday: 21:46, 7'29/m
Only 13 hours till my next 5K!
My goal when I signed up for this was to make top 10 overall, considering it's a race of only 200 or so people. I made the mistake of mentioning the event to the "track stars" across the street. That means I can only be beat by 6 other people to make that goal - cause these kids are going to lap me!!
It'll actually be pretty fun. Perhaps I can compete with them a bit, or for awhile. I think - Josie, the youngest, mentioned a time of 22:30 being her best "last year", but now I wonder if she said 21:30... I believe the older boys have had times under 19. Perhaps if they were a bit out of shape.... not so lucky. I know at least one has been participating in a running club at school. I'm toast!! Fortunately - this won't impact my "age-group" placement ;)
Competition aside, let's just focus on some personal goals:
Goal #1: Under 22 minutes.
Stretch Goal: 7 minute pace.
Chances are it'll be somewhere in the middle. I do think I'll be thrilled if I see 21:XX on the clock when I finish (it's been 5 years) - but I'll be Overjoyed if I can somehow come in under 7 minutes / mile. This time may seem insane considering my pace at home has been hovering around 7'30 lately (which I couldn't be happier about), but with my last 5K pace being 7:07 somehow - it seems logical that after an additional 3 weeks of training - I should be able to knock 21 seconds off my previous time.
To over analyse things just a bit - my phone clocked the Martian 5K course at 3.04 miles, not 3.11. If my phone is actually more accurate - then my pace was probably around 7:11 a mile. I'm just adding this information now in case I disappoint myself tomorrow.
This past week I was pretty smart about training. I focused more on resting my body and knee. It was difficult to hold back, but I just ran every other day. It's paid off. Where as my knee steadily declined last year, it's actually in better shape for this event than the last.
I could have eaten' better this week - but I've shapen' up pretty good the past few days, and feel like my stomach is pretty cleaned out. Tonight I'm going to enjoy some anticipation time by working on my race playlist - and then going to get some really good sleep.
Monday, April 28, 2014
Fast and Shaky
Thursday: 21:58, 7'34/m
Today: 21:49, 7'30/m
It's race week! With just six weeks left till the big day - and I am feeling great! Not only are the 22s suddenly a thing of a the past - my knee is actually feeling better this week as well.
I'm also really happy with how much I've been able to run. For two consecutive months I'll surpass 50 miles (It'll happen tonight if I can get out). I only accomplished this once last year, which explains this year's improvement.
Of course the knee is a big factor. Although I was completely pain free the first few months last year, the pain attacked with a vengeance right when I hit the 22 minute mark. I attempted a few comebacks, but never sniffed 22 minutes after May 1st. This year the knee has bothered me a bit all year, but there has been little swelling - and never so much pain where I was forced to stop. I got a bit nervous a few weeks ago - even shopped for knee braces - but for the moment the pain is back to "manageable", the pace continues to improve - and I'm prime for an epic run this weekend :)
Today: 21:49, 7'30/m
It's race week! With just six weeks left till the big day - and I am feeling great! Not only are the 22s suddenly a thing of a the past - my knee is actually feeling better this week as well.
I'm also really happy with how much I've been able to run. For two consecutive months I'll surpass 50 miles (It'll happen tonight if I can get out). I only accomplished this once last year, which explains this year's improvement.
Of course the knee is a big factor. Although I was completely pain free the first few months last year, the pain attacked with a vengeance right when I hit the 22 minute mark. I attempted a few comebacks, but never sniffed 22 minutes after May 1st. This year the knee has bothered me a bit all year, but there has been little swelling - and never so much pain where I was forced to stop. I got a bit nervous a few weeks ago - even shopped for knee braces - but for the moment the pain is back to "manageable", the pace continues to improve - and I'm prime for an epic run this weekend :)
Wednesday, April 23, 2014
22 eclipsed
Tuesday: 22:41, 7'46/m
Today: 21:40, 7'27/m
With the help of a lot of coffee, I finally broke through the 22:30 wall, and then some. and then a little more. Today's run was actually 45 seconds faster than any home-course run this year. I eclipsed the previous best of 22:24, and broke through the 22 minute mark for the first time with 21 seconds to spare. Looking back, it ties my best "home-course" run from last year, and you have to go back to 2008 to find a better one.
How nice it is to know I'm in as good as shape as I ever was last year. It only took 115 miles to get back; 2 and a half months. I thought it would take 3 ;)
But again, let me confess - I might have passed your typical drug test, but I was not drug-free. Caffeine helps. I had a lot of it tonight, and for the first mile I could barely feel my legs. My pace was about 7:10. I finally started "feeling it" around the 2 mile point, and by then - I just sucked it up and ran through the pain.
Perhaps it was also due to running in the dark, but I felt a little off balance tonight; like I was damn near floating, even when I was running slightly up hill. No - i wasn't smoking crack. It was just the coffee. But still, the point of my story is - don't kid yourself. Coffee is a drug. And it helped me shave some minutes tonight. It's a necessary ingredient to my 5Ks.
I doubt I'll start coming in under 22 every run going forward, unless I have 3 cups of coffee before every run..... But it was still a nice feeling and I'll take it. Hopefully I'll return here soon enough without the extra help.
Today: 21:40, 7'27/m
With the help of a lot of coffee, I finally broke through the 22:30 wall, and then some. and then a little more. Today's run was actually 45 seconds faster than any home-course run this year. I eclipsed the previous best of 22:24, and broke through the 22 minute mark for the first time with 21 seconds to spare. Looking back, it ties my best "home-course" run from last year, and you have to go back to 2008 to find a better one.
How nice it is to know I'm in as good as shape as I ever was last year. It only took 115 miles to get back; 2 and a half months. I thought it would take 3 ;)
But again, let me confess - I might have passed your typical drug test, but I was not drug-free. Caffeine helps. I had a lot of it tonight, and for the first mile I could barely feel my legs. My pace was about 7:10. I finally started "feeling it" around the 2 mile point, and by then - I just sucked it up and ran through the pain.
Perhaps it was also due to running in the dark, but I felt a little off balance tonight; like I was damn near floating, even when I was running slightly up hill. No - i wasn't smoking crack. It was just the coffee. But still, the point of my story is - don't kid yourself. Coffee is a drug. And it helped me shave some minutes tonight. It's a necessary ingredient to my 5Ks.
I doubt I'll start coming in under 22 every run going forward, unless I have 3 cups of coffee before every run..... But it was still a nice feeling and I'll take it. Hopefully I'll return here soon enough without the extra help.
Sunday, April 20, 2014
Consistent
Thursday: 22:46, 7'45/m
Saturday: 22:30, 7'45/m
Today: 22:29, 7'47/m
I attempted a second run on Saturday. I made it 2 miles before feeling like I was going to faint. Apparently I didn't learn my lesson the first time. Don't Run Twice in a Day!!!
I'm still trying to make the next leap. Nearly every run the past two weeks (besides the actual 5K) has been between 22:30 and 22:45; very stinking consistent; which is not what I'm shooting for at this point. One of these days I need to severely break the wall and come in under 22. I need a little sign of improvement before this next 5K.
My knee is of concern. Though it hasn't come close to the pain - or the swelling - that sidelined me last year (around June) - it's starting to feel pretty sensitive, especially at the start of runs. I purchased some knee wrap and am wrapping tightly above the knee for support. Since my final surgery in 2008, there's been quite a bit of atrophy I just can't seem to build back up. The wrap helps, but is rough against the skin. I might have to try a brace next.
I should probably take tomorrow off. But I've gotten to the point of obsession where I want to run every day.
Saturday: 22:30, 7'45/m
Today: 22:29, 7'47/m
I attempted a second run on Saturday. I made it 2 miles before feeling like I was going to faint. Apparently I didn't learn my lesson the first time. Don't Run Twice in a Day!!!
I'm still trying to make the next leap. Nearly every run the past two weeks (besides the actual 5K) has been between 22:30 and 22:45; very stinking consistent; which is not what I'm shooting for at this point. One of these days I need to severely break the wall and come in under 22. I need a little sign of improvement before this next 5K.
My knee is of concern. Though it hasn't come close to the pain - or the swelling - that sidelined me last year (around June) - it's starting to feel pretty sensitive, especially at the start of runs. I purchased some knee wrap and am wrapping tightly above the knee for support. Since my final surgery in 2008, there's been quite a bit of atrophy I just can't seem to build back up. The wrap helps, but is rough against the skin. I might have to try a brace next.
I should probably take tomorrow off. But I've gotten to the point of obsession where I want to run every day.
Thursday, April 17, 2014
Part II
Sunday's run: 2.89 miles. 22:41, 7'50/m
Tuesday's run: 2.94 miles: 22:24, 7'37/m
OK - now we enter the second phase of my running season - where accomplishing my original - reasonable, healthy goal is not enough. Now it's time to make destructive, insane goals. Let's get started!
Goal 1: Make a top 5 overall finish in a race. Granted, this is only feasible in a small/local event - unless I quite my job and get a knee replacement, I'll never place top 10 in a Martian Mile type event. But a local one.... very doable - and no shame - in accomplishing this feat at the Madison Heights run coming up in a few weeks.
Goal 2: Finish a run in with a sub-7 minute pace. I've done it once - back in 2008. That was actually my goal each season - before I got medal-envy, so let's focus now on a 6'59 pace!
Goal 3: Hang with Captain America. This is an arbitrary goal that actually requires actually entering a race with Captain America (a.k.a Kevin) - let alone destroying my previous best time, as on a good day - he'll probably approach a 20 minute finish. Though I'm not saying I need to beet him. I just want to hang - keep up with him for 2 miles... even seeing him cross the finish from the distance will qualify ;)
Goal 4: And then - just to reach insanity, and totally demolish any remaining cartilage in my knee - let's shoot for a 20-minute 5K. Just imagine me coming in at 19:XX. It would be absolutely amazing: something I could share with Madilyn and grand kids for life.
Goal 5: 165 pounds... Ya - why not throw in a weight goal. This would place me safely in my BMI. Despite any weight I've lost in the past two months - i'm still - by BMI standards - overweight. I need to get under 170, and am probably closer to 175. Now - this goal requires weighing myself, which my wife doesn't allow - so I'll just feel it out. I feel like 173 or 174 right now. I'll let you know when I feel 165 ;)
And there you have it. Part II: my ridiculous, insane, knee-straining goals. I wouldn't mind collecting a few more medals in the process ;) Actually, I really wouldn't mind not destroying my knee. That will be the major factor over the next few months. How much will my knee tolerate... At what point will I only be able to handle 3 runs a week or less....
There's no time limit on this goal. If it takes me 3 years, that means I kept running for three years, and that would be great (though I'm not sure I can keep a blog up for 3 years). For now - I'm going to just focus on this summer. Let's see how many, if any, goals are knocked off by July 1.
Tuesday's run: 2.94 miles: 22:24, 7'37/m
OK - now we enter the second phase of my running season - where accomplishing my original - reasonable, healthy goal is not enough. Now it's time to make destructive, insane goals. Let's get started!
Goal 1: Make a top 5 overall finish in a race. Granted, this is only feasible in a small/local event - unless I quite my job and get a knee replacement, I'll never place top 10 in a Martian Mile type event. But a local one.... very doable - and no shame - in accomplishing this feat at the Madison Heights run coming up in a few weeks.
Goal 2: Finish a run in with a sub-7 minute pace. I've done it once - back in 2008. That was actually my goal each season - before I got medal-envy, so let's focus now on a 6'59 pace!
Goal 3: Hang with Captain America. This is an arbitrary goal that actually requires actually entering a race with Captain America (a.k.a Kevin) - let alone destroying my previous best time, as on a good day - he'll probably approach a 20 minute finish. Though I'm not saying I need to beet him. I just want to hang - keep up with him for 2 miles... even seeing him cross the finish from the distance will qualify ;)
Goal 4: And then - just to reach insanity, and totally demolish any remaining cartilage in my knee - let's shoot for a 20-minute 5K. Just imagine me coming in at 19:XX. It would be absolutely amazing: something I could share with Madilyn and grand kids for life.
Goal 5: 165 pounds... Ya - why not throw in a weight goal. This would place me safely in my BMI. Despite any weight I've lost in the past two months - i'm still - by BMI standards - overweight. I need to get under 170, and am probably closer to 175. Now - this goal requires weighing myself, which my wife doesn't allow - so I'll just feel it out. I feel like 173 or 174 right now. I'll let you know when I feel 165 ;)
And there you have it. Part II: my ridiculous, insane, knee-straining goals. I wouldn't mind collecting a few more medals in the process ;) Actually, I really wouldn't mind not destroying my knee. That will be the major factor over the next few months. How much will my knee tolerate... At what point will I only be able to handle 3 runs a week or less....
There's no time limit on this goal. If it takes me 3 years, that means I kept running for three years, and that would be great (though I'm not sure I can keep a blog up for 3 years). For now - I'm going to just focus on this summer. Let's see how many, if any, goals are knocked off by July 1.
The Martian Mile
Goal Accomplished! I got a genuine Bronze Medal!
Martin Mile Time: 3.10 miles, 22:04: 7:07/mi
This was my best time since 2008! More amazing - over 40 seconds faster pace than any other run this year!
The time secured me my first top-3 position in a huge event like this - with over 40 other males in my age group. i was also position #39 overall - that's out of 1,400+.
Just to top things off, it was the beautiful morning of the year thus far, and the wife and kid were there to share it with me. That day's great run - and the medal - and the wonderful feeling I carried around with me all weekend - were exactly what this was all about. I just can't believe it happened so soon, just under two months from the first time I strapped on the shoes and attempted a 2 mile run.
What's ironic is that I nearly missed the race. We were walking to the line as the national anthem played, and i wasn't 100% convinced I was in the right one to begin with. There were a lot of different races in this event. I was worried I was in the 10K line instead.
As the gun blasted I was still tying my shoes. I was a little bit back in the group - and didn't cross the start line for about 20 seconds. It took another 20 seconds just to free myself from the congestion - a frustrating yet enjoyable phase of most 5Ks (Enjoyable - in that you're passing people, and eventually weave yourself into freedom). Btw - i actually had someone curse at me while i was weaving in and out, "No Weaving!". Sorry sir - I was on a mission.
The first mile of a 5K is so unique. With adrenaline rushing in, you can barely feel your legs - and have no idea how fast you're really running. I'm always amazed when I find myself at an absurd pace of .. let's say "6:45" in the first half mile - when my first half mile pace at home is usually 7:45 or so. It's easily the BEST part of these events. You don't feel like your running any faster than usual - but you're just cruising! However - you have to be careful. Starting out too fast will set you up for a disaster in the last mile. Fortunately in this race, my pace at the half mile mark was about 7 minutes - and at a mile it was roughly 7:10; still absurd - but at least in the ballpark.
I turns out, I kept up that pace the entire run. I think I crossed 2 miles at 7:17. And a little trick I've learned from running the past months - I will almost always finish with a better pace than the 2 mile mark - this is because i usually save up a nice burst for the last 100 yards.
I don't remember much more about the run, except that I was dying - and gave it all I had, and wanted to throw up as I let loose on that final 100-yard burst.
I also remember entertaining the "cheerers" with cheers of my own - and getting a bit of a surge everytime someone approached me - or when i wanted to catch up to someone. Basically - I used every thing I could from the event to muster up more energy. I ended up running faster in that last mile than the previous two. And low and behold - when I crossed the finished line - I saw 22:XX. I couldn't believe I came in under 23...
My friend Andy predicted I would come in under 22. It was an insane prediction that was just 5 seconds short. It was the second fastest 5K of my life, but given the the circumstances, easily the Best Run Ever.
And -- I got the medal that had eluded me all last year. And with that - I suppose it's time to wrap up the blog. I accomplished my goal. What else is there to say? Well.... maybe there is ... something more ....
Martin Mile Time: 3.10 miles, 22:04: 7:07/mi
This was my best time since 2008! More amazing - over 40 seconds faster pace than any other run this year!
The time secured me my first top-3 position in a huge event like this - with over 40 other males in my age group. i was also position #39 overall - that's out of 1,400+.
Just to top things off, it was the beautiful morning of the year thus far, and the wife and kid were there to share it with me. That day's great run - and the medal - and the wonderful feeling I carried around with me all weekend - were exactly what this was all about. I just can't believe it happened so soon, just under two months from the first time I strapped on the shoes and attempted a 2 mile run.
What's ironic is that I nearly missed the race. We were walking to the line as the national anthem played, and i wasn't 100% convinced I was in the right one to begin with. There were a lot of different races in this event. I was worried I was in the 10K line instead.
As the gun blasted I was still tying my shoes. I was a little bit back in the group - and didn't cross the start line for about 20 seconds. It took another 20 seconds just to free myself from the congestion - a frustrating yet enjoyable phase of most 5Ks (Enjoyable - in that you're passing people, and eventually weave yourself into freedom). Btw - i actually had someone curse at me while i was weaving in and out, "No Weaving!". Sorry sir - I was on a mission.
The first mile of a 5K is so unique. With adrenaline rushing in, you can barely feel your legs - and have no idea how fast you're really running. I'm always amazed when I find myself at an absurd pace of .. let's say "6:45" in the first half mile - when my first half mile pace at home is usually 7:45 or so. It's easily the BEST part of these events. You don't feel like your running any faster than usual - but you're just cruising! However - you have to be careful. Starting out too fast will set you up for a disaster in the last mile. Fortunately in this race, my pace at the half mile mark was about 7 minutes - and at a mile it was roughly 7:10; still absurd - but at least in the ballpark.
I turns out, I kept up that pace the entire run. I think I crossed 2 miles at 7:17. And a little trick I've learned from running the past months - I will almost always finish with a better pace than the 2 mile mark - this is because i usually save up a nice burst for the last 100 yards.
I don't remember much more about the run, except that I was dying - and gave it all I had, and wanted to throw up as I let loose on that final 100-yard burst.
I also remember entertaining the "cheerers" with cheers of my own - and getting a bit of a surge everytime someone approached me - or when i wanted to catch up to someone. Basically - I used every thing I could from the event to muster up more energy. I ended up running faster in that last mile than the previous two. And low and behold - when I crossed the finished line - I saw 22:XX. I couldn't believe I came in under 23...
My friend Andy predicted I would come in under 22. It was an insane prediction that was just 5 seconds short. It was the second fastest 5K of my life, but given the the circumstances, easily the Best Run Ever.
And -- I got the medal that had eluded me all last year. And with that - I suppose it's time to wrap up the blog. I accomplished my goal. What else is there to say? Well.... maybe there is ... something more ....
5K Day
Ah, what a beautiful day for a 5K.
Tuesday's Run: 2.89 miles. 22:37, 7'48/m
Thursday's run: 2.86 miles: 23:59, 8'22/m
The Martian Mile is today. Let's hope that I can break through the wall today.
Tuesday's Run: 2.89 miles. 22:37, 7'48/m
Thursday's run: 2.86 miles: 23:59, 8'22/m
The Martian Mile is today. Let's hope that I can break through the wall today.
Monday, April 7, 2014
Hit a Wall
Wednesday: 2.90 miles: 23:13, 8:00/m
Friday: 2.91 miles: 22:35, 7:45/m
Yesterday: 2.88 miles: 23:10, 8:02/m
Today: 2.89 miles: 22:34, 7:47/
I've hit a wall. 22:35. I've hit that number pretty much on the head three times in the past two weeks. I can't seem to break it. Maybe I'm saving it for the big 5K in just five days - though that's a bit unlikely considering it's an additional .2 miles.
I'll take solace in the fact that my average pace continues to improve. Besides that out layer run after my business trip - my worst run was 23:33. I think it's safe to say my 24 minute runs are in the past, and my runs should all be under an 8 mile pace going forward as well.
On another note, a friend once told me to take the day off before a race. That apparently doesn't apply to me. Looking back at my runs, the second day is almost always a noticeable improvement over the first. I'll be sure to run on Friday this week - the day before the Martin Invasion.
Friday: 2.91 miles: 22:35, 7:45/m
Yesterday: 2.88 miles: 23:10, 8:02/m
Today: 2.89 miles: 22:34, 7:47/
I've hit a wall. 22:35. I've hit that number pretty much on the head three times in the past two weeks. I can't seem to break it. Maybe I'm saving it for the big 5K in just five days - though that's a bit unlikely considering it's an additional .2 miles.
I'll take solace in the fact that my average pace continues to improve. Besides that out layer run after my business trip - my worst run was 23:33. I think it's safe to say my 24 minute runs are in the past, and my runs should all be under an 8 mile pace going forward as well.
On another note, a friend once told me to take the day off before a race. That apparently doesn't apply to me. Looking back at my runs, the second day is almost always a noticeable improvement over the first. I'll be sure to run on Friday this week - the day before the Martin Invasion.
Tuesday, April 1, 2014
Obssessed
Nearly two months in, running has become an obsession.
Sunday's Run: 2.89 miles: 22:35, 7.46/m (approximate - my phone died 2 miles in)
Yesterday's Run: 2.91 miles: 23:16, 7.59/m
I've signed up for my next run - the Martian Invasion - a 5K run in Dearborn. It's as big of an event as they come. Medals are rewarded to top 5 in each age group, which seems rather deep - but there are probably 30 strong runners to compete with. If I win a medal at this event - that - will be a medal worth celebrating.
I'm also running on a smaller venue on May 3 (locally - in Madison Heights). I'm even more fixated on this one. It's so small - I'm aiming for an overall top finish. All it will take is about five 90 pound 16-yr-olds to squash that goal - but I'm aiming for it regardless. I have entire month yet to train. So long as my knee holds up - I'm dreaming big!
Because of these goals, I am running non-stop - like never before. I am so desperate to improve! It took all my strength NOT to run today (what would have been five days in a row). I know my muscles and knee need the rest. But I got some push ups and sit ups in - so feeling good tonight - and hoping for an epic run tomorrow.
Yesterday's Run: 2.91 miles: 23:16, 7.59/m
I've signed up for my next run - the Martian Invasion - a 5K run in Dearborn. It's as big of an event as they come. Medals are rewarded to top 5 in each age group, which seems rather deep - but there are probably 30 strong runners to compete with. If I win a medal at this event - that - will be a medal worth celebrating.
I'm also running on a smaller venue on May 3 (locally - in Madison Heights). I'm even more fixated on this one. It's so small - I'm aiming for an overall top finish. All it will take is about five 90 pound 16-yr-olds to squash that goal - but I'm aiming for it regardless. I have entire month yet to train. So long as my knee holds up - I'm dreaming big!
Because of these goals, I am running non-stop - like never before. I am so desperate to improve! It took all my strength NOT to run today (what would have been five days in a row). I know my muscles and knee need the rest. But I got some push ups and sit ups in - so feeling good tonight - and hoping for an epic run tomorrow.
Saturday, March 29, 2014
I hate winter
Today's Run: 2.91 miles: 23:33, 8.05/m
To have just a little more fun with me, Winter decided to throw 20 miles of wind into my face - from all directions today. There were moments where I felt like I was running backwards. God this winter sucks. It sucks it sucks it sucks!!!! (I know, literary brilliance)
With that in mind, I'm happy to just to have come under 24 today. Looking back, I had my greatest two runs this year on those two days in 2014 where it was almost, sort of pleasant out...
I hate winter
To have just a little more fun with me, Winter decided to throw 20 miles of wind into my face - from all directions today. There were moments where I felt like I was running backwards. God this winter sucks. It sucks it sucks it sucks!!!! (I know, literary brilliance)
With that in mind, I'm happy to just to have come under 24 today. Looking back, I had my greatest two runs this year on those two days in 2014 where it was almost, sort of pleasant out...
I hate winter
The Boston Market Mishap
Wednesday's Run: 2.91 miles: 25:04, 8:36/mi
Yesterday's Run: 2.89 miles: 23:19, 8:03/mi
I learned a valuable lesson on Wednesday - never run directly after eating Boston Market. Or maybe the lesson should be... Never "eat" at Boston Market... Either way, Wednesday's run was doomed from the start. I had just arrived from a tiny business trip, where I had spent 9 hours driving in a 24 hour span. Sprinkle in two heavy meals before Boston Market and another painfully, freezing temp - and you get a pretty bloated, tired, cold, runner - resulting in my worst run in 3 weeks. Though the time wasn't that surprising - or important. I just wanted to make sure I got it in. If you haven't figured it out yet, I've entered "obsessive mode" of late - with new crazy, crazy goals (which I'll get to in my next post) and couldn't go two days in a row without a run.
After another day of rest, I finally felt like myself, and ran more like myself as well. Yesterday's run wasn't quite as good as Monday's BOY (best-of-year) pace, and certainly didn't feel as good - but it was much, much closer to that - than Wednesday's debacle, so I feel much better.
Weather Update: With April approaching, we're finally starting to get typical February weather. I shouldn't bitch too much about it being in the 30s - considering what I ran in six weeks ago, but I'm bitching none the less. This is, and hopefully will be, the worst winter of my life - times twenty. It is never going to end. At least after six weeks - the paths are finally clear.
My goal this weekend is nothing major. I just want to break the BOY set last Monday, to convince myself I'm still trending in the right direction after a rough eating week. In fact, let's go for under 22:30. My best chance will likely be today. It seems lately that my second day of a back-to-back is usually the better time.
Yesterday's Run: 2.89 miles: 23:19, 8:03/mi
I learned a valuable lesson on Wednesday - never run directly after eating Boston Market. Or maybe the lesson should be... Never "eat" at Boston Market... Either way, Wednesday's run was doomed from the start. I had just arrived from a tiny business trip, where I had spent 9 hours driving in a 24 hour span. Sprinkle in two heavy meals before Boston Market and another painfully, freezing temp - and you get a pretty bloated, tired, cold, runner - resulting in my worst run in 3 weeks. Though the time wasn't that surprising - or important. I just wanted to make sure I got it in. If you haven't figured it out yet, I've entered "obsessive mode" of late - with new crazy, crazy goals (which I'll get to in my next post) and couldn't go two days in a row without a run.
After another day of rest, I finally felt like myself, and ran more like myself as well. Yesterday's run wasn't quite as good as Monday's BOY (best-of-year) pace, and certainly didn't feel as good - but it was much, much closer to that - than Wednesday's debacle, so I feel much better.
Weather Update: With April approaching, we're finally starting to get typical February weather. I shouldn't bitch too much about it being in the 30s - considering what I ran in six weeks ago, but I'm bitching none the less. This is, and hopefully will be, the worst winter of my life - times twenty. It is never going to end. At least after six weeks - the paths are finally clear.
My goal this weekend is nothing major. I just want to break the BOY set last Monday, to convince myself I'm still trending in the right direction after a rough eating week. In fact, let's go for under 22:30. My best chance will likely be today. It seems lately that my second day of a back-to-back is usually the better time.
Tuesday, March 25, 2014
23 minutes, a 5K, and a medal
I'm quite a few days (and runs) behind:
Thursday: 2.89 miles: 23:43, 8:11/mi
Friday: 2.91 miles: 22:58, 7:53/mi
Sunday: 5K: 24:30, 7:53/mi (2nd place, age group)
Monday: 2.9 miles: 22:35, 7:46/MI
My first 5K of the year was rather disappointing.
1. It was sub 20 degrees
2. The track was mired with bumps, snow, and ice
3. There was a ginormous hill - which is part of the elements - but does affect time considerably.
4. Turnout was low
5. Energy was low too (no music, tents, kiosks, etc...)
6. Didn't come close to my time goal, though 23 was a bit realistic - even on a warm day/clear track
Here's the good news: rather than take a few days off, I ran yesterday. I ran angry! Angry about this God awful, cold f***** weather that just Won't let up!! How many runs do I have to suffer in sub 20 degree weather!!?? I can't take it anymore!!!!
And so I put on shorts, in spite - and ran my ass off. My first mile was a 7:55 pace. After 2 miles it was 7:52. The worse it felt - the harder I ran. I ran as fast as I could in the last 100 yards - and came in at 22:35 - a 7:46 pace.
Take that weather!
Thursday: 2.89 miles: 23:43, 8:11/mi
Friday: 2.91 miles: 22:58, 7:53/mi
Sunday: 5K: 24:30, 7:53/mi (2nd place, age group)
Monday: 2.9 miles: 22:35, 7:46/MI
My first 5K of the year was rather disappointing.
1. It was sub 20 degrees
2. The track was mired with bumps, snow, and ice
3. There was a ginormous hill - which is part of the elements - but does affect time considerably.
4. Turnout was low
5. Energy was low too (no music, tents, kiosks, etc...)
6. Didn't come close to my time goal, though 23 was a bit realistic - even on a warm day/clear track
Here's the good news: rather than take a few days off, I ran yesterday. I ran angry! Angry about this God awful, cold f***** weather that just Won't let up!! How many runs do I have to suffer in sub 20 degree weather!!?? I can't take it anymore!!!!
And so I put on shorts, in spite - and ran my ass off. My first mile was a 7:55 pace. After 2 miles it was 7:52. The worse it felt - the harder I ran. I ran as fast as I could in the last 100 yards - and came in at 22:35 - a 7:46 pace.
Take that weather!
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