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 :)
Monday, April 28, 2014
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.
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