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 :)

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 :)

  

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).

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.

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.

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!

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.

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.