This is a fun, flat race, 3 miles from home, on a trail I love to run on. Last year I ran it one week prior to City of Oaks Marathon as a training race. This year, I don't have another race afterwards. It will be a good event to cap off my year. Thus, I'm going to train up to actually "race" it. I went out pretty well last year, and shut it down with about 4 miles to go, easing in under 1:10. I'm on a pretty aggressive plan this year for it, which will put me at a good base through the winter in preparations for Boston 2010.
Race date is October 24th. City of Oaks Marathon is the following weekend, and I'll probably be bandit-running that with Lainey as she embarks on the marathon experience :)
Tuesday, July 28, 2009
Monday, July 13, 2009
2009 Triangle Triathlon - Race Recap
Fun race. I never sleep well before races, and this was no exception.
Swim: 
First time I've faced trauma in the water; swimmer next to me cramped, then panicked. I stopped my swim to stay with him and signal the boat. It took FOREVER. I didn't hold on to him, but got close enough to where I could if I needed to. But, I'm not a strong swimmer, so that would've been dicey. Boat finally got there, and I recommenced my attempt at a swim. It took a full 5 minutes for me to settle back down. Once I made the first turn, I calmed down. I'm glad he's okay, and am proud of my decision to help. I'd hope someone would do the same for me.
Swim time: 20:04 (I would've probably been somewhere around 17:30-17:45, which was my plan, had I not rendered aid. Wouldn't have done it any other way though)
433/579 males (bottom 25%)
90/108 age group (bottom 17%)
First time I've faced trauma in the water; swimmer next to me cramped, then panicked. I stopped my swim to stay with him and signal the boat. It took FOREVER. I didn't hold on to him, but got close enough to where I could if I needed to. But, I'm not a strong swimmer, so that would've been dicey. Boat finally got there, and I recommenced my attempt at a swim. It took a full 5 minutes for me to settle back down. Once I made the first turn, I calmed down. I'm glad he's okay, and am proud of my decision to help. I'd hope someone would do the same for me.
Swim time: 20:04 (I would've probably been somewhere around 17:30-17:45, which was my plan, had I not rendered aid. Wouldn't have done it any other way though)
433/579 males (bottom 25%)
90/108 age group (bottom 17%)
T1: 2:24:
About where it should have been given the LONG run to transition from the lake. It went on forever! Quick chat with Chris and Greg about how far up Paul and Kevin were on me (Paul up 4+ minutes, Kevin up 3:30+).
About where it should have been given the LONG run to transition from the lake. It went on forever! Quick chat with Chris and Greg about how far up Paul and Kevin were on me (Paul up 4+ minutes, Kevin up 3:30+).
Bike:
Of course, I just had a blast on the bike. Long story short, I chased down Scanlon on the bike at the turn from Friendship onto New Hill-Holly Springs (after 14:30 bike time). Then proceeded to keep on chasin' em down. Loved the bike. Was only passed by DeShon, the chief spin instructor at LTF in Cary, at the 3rd speed bump on the way back into the park. It felt good to pass, especially on the uphills. Hill workouts are paying off. Happy with this bike effort. Glad I could borrow Greg's HED 3's, but would like to know how much of this was me, and how much the wheels helped. They are heavier, and this was a hilly course...
Bike time: 47:07, 22.3mph average.
51/579 males (top 8.8%)
8/108 age group (top 7.4%)
Of course, I just had a blast on the bike. Long story short, I chased down Scanlon on the bike at the turn from Friendship onto New Hill-Holly Springs (after 14:30 bike time). Then proceeded to keep on chasin' em down. Loved the bike. Was only passed by DeShon, the chief spin instructor at LTF in Cary, at the 3rd speed bump on the way back into the park. It felt good to pass, especially on the uphills. Hill workouts are paying off. Happy with this bike effort. Glad I could borrow Greg's HED 3's, but would like to know how much of this was me, and how much the wheels helped. They are heavier, and this was a hilly course...Bike time: 47:07, 22.3mph average.
51/579 males (top 8.8%)
8/108 age group (top 7.4%)
T2: 1:05:
This was a good T2 for me. I had a great rack position, and the motions were automatic today.
Run:
The run was a little tough today. My run suffered a little as I didn't take in a Gu late on the bike. But, still happy with the run. Couldn't get in a groove. Mile 1 came up in 6:10-hope it was marked short. Mile 2 7:11, maybe long? Mile 3.1ish 7:10, felt about like a 7:10 effort. Still, a 1:31ish.
Run time: 20:35, 6:37/mile pace.
54/579 males (top 9.3%)
6/108 age group (top 5.6%)
Overall results:
1:31:14 total time
100/579 males (top 17.3%)
16/108 male 35-39 (top 14.8%)
I was hoping for 1:30 flat, and might've had it but for the swim. A 1:30 would've moved me up one position in age group, and up 12 overall to 88th...no big deal!
This was a good T2 for me. I had a great rack position, and the motions were automatic today.
Run:
The run was a little tough today. My run suffered a little as I didn't take in a Gu late on the bike. But, still happy with the run. Couldn't get in a groove. Mile 1 came up in 6:10-hope it was marked short. Mile 2 7:11, maybe long? Mile 3.1ish 7:10, felt about like a 7:10 effort. Still, a 1:31ish.Run time: 20:35, 6:37/mile pace.
54/579 males (top 9.3%)
6/108 age group (top 5.6%)
Overall results:
1:31:14 total time
100/579 males (top 17.3%)
16/108 male 35-39 (top 14.8%)
I was hoping for 1:30 flat, and might've had it but for the swim. A 1:30 would've moved me up one position in age group, and up 12 overall to 88th...no big deal!
Friday, June 12, 2009
Tour de Cure 2009 Ride Report
Saturday June 6th
5h 32m 41s
108.37 miles
19.54 Mi/hr
8:00 AM
Climb: 3396 feet
A fun day in the saddle. Well, for the most part except the 8.7 most depressing miles I've ever ridden through Fort Bragg. One of the locals said it all: "There are 10 hills. You will not like them." She was right. Each one was approximately like the big hill on 42 on the Duke Half route. Absolutely no scenery. It wasn't like you could get a big run down the backside of it either, as it was a gradual descent into a long ascent. That loop just sucked the life out of me.Paul and I were holding 21+ through 65 miles, then the loop began in Southern Pines. I really struggled in that section. I got off the bike at about 80 miles, pretty much thinking I was done for the day. For most of the day it was Paul and I on the lead, with Sid and Ryan not far behind. After the 60-mile stop, Sid was with us. When we started the climbs through Fort Bragg, Sid dropped off. When I stopped, he went on by (he did ask if I was okay). I did not recatch them until the stop at 90 miles, where they were waiting for me. Paul was still very strong at that point, and Sid was too. I was not. I told them to go on. It ended up that Sid and I and one other guy rode in together, about 8 minutes after Paul finished the ride. He was right at 20mph, which included the portion that he was riding slow with me after the 90-mile stop.I had nothing to offer after about 70 miles today. Oddly enough, my long ride up to this point was something like 66 miles...coincidence?I was so looking forward to the Moe's burrito buffet at the finish. Well, it was completely wiped out by 2pm. We arrived about 2:30. All the 75-milers mealed on it. So, we headed over to Sonic and I got a Oreo sonic blast. Mmmm, mmmm, good. Then we had a few beers before dinner, then a light dinner (not enough cooks, too many people), then headed over to Panera for "2nd dinner". Hung out at the party tent afterwards for a bit, then called it a night about 9pm. Asleep by 9:30. Great day in the saddle, except for the Fort Bragg part.
Sunday, June 7th
4h 14m 08s
80.90 miles
19.10 Mi/hr
7:00 AM
A very nice "recovery" pace ride. We were the lead group coming back for the 75 (81)-mile route. Started near mid-pack, then we worked to the front of the pack pretty quick (like within 5 miles). Stayed on with them through 20 miles, when I needed to relieve some coffee. So Paul and I and one other guy stopped, for about 1:30. It took us 3 miles to recatch the pack, but we did, and rode with the dwindling group for the rest of the day. A great day for a ride. Temperature was great, wind was almost nonexistent, but we all agreed to make this recovery pace. Heartrate was probably less than 130 for most of the day easily.Of course, we had the obligatory sprint finish. The 2 Cady Construction roadracers, followed by Paul, then me, then 2 more. Nice finish.
5h 32m 41s
108.37 miles
19.54 Mi/hr
8:00 AM
Climb: 3396 feet
A fun day in the saddle. Well, for the most part except the 8.7 most depressing miles I've ever ridden through Fort Bragg. One of the locals said it all: "There are 10 hills. You will not like them." She was right. Each one was approximately like the big hill on 42 on the Duke Half route. Absolutely no scenery. It wasn't like you could get a big run down the backside of it either, as it was a gradual descent into a long ascent. That loop just sucked the life out of me.Paul and I were holding 21+ through 65 miles, then the loop began in Southern Pines. I really struggled in that section. I got off the bike at about 80 miles, pretty much thinking I was done for the day. For most of the day it was Paul and I on the lead, with Sid and Ryan not far behind. After the 60-mile stop, Sid was with us. When we started the climbs through Fort Bragg, Sid dropped off. When I stopped, he went on by (he did ask if I was okay). I did not recatch them until the stop at 90 miles, where they were waiting for me. Paul was still very strong at that point, and Sid was too. I was not. I told them to go on. It ended up that Sid and I and one other guy rode in together, about 8 minutes after Paul finished the ride. He was right at 20mph, which included the portion that he was riding slow with me after the 90-mile stop.I had nothing to offer after about 70 miles today. Oddly enough, my long ride up to this point was something like 66 miles...coincidence?I was so looking forward to the Moe's burrito buffet at the finish. Well, it was completely wiped out by 2pm. We arrived about 2:30. All the 75-milers mealed on it. So, we headed over to Sonic and I got a Oreo sonic blast. Mmmm, mmmm, good. Then we had a few beers before dinner, then a light dinner (not enough cooks, too many people), then headed over to Panera for "2nd dinner". Hung out at the party tent afterwards for a bit, then called it a night about 9pm. Asleep by 9:30. Great day in the saddle, except for the Fort Bragg part.
Sunday, June 7th
4h 14m 08s
80.90 miles
19.10 Mi/hr
7:00 AM
A very nice "recovery" pace ride. We were the lead group coming back for the 75 (81)-mile route. Started near mid-pack, then we worked to the front of the pack pretty quick (like within 5 miles). Stayed on with them through 20 miles, when I needed to relieve some coffee. So Paul and I and one other guy stopped, for about 1:30. It took us 3 miles to recatch the pack, but we did, and rode with the dwindling group for the rest of the day. A great day for a ride. Temperature was great, wind was almost nonexistent, but we all agreed to make this recovery pace. Heartrate was probably less than 130 for most of the day easily.Of course, we had the obligatory sprint finish. The 2 Cady Construction roadracers, followed by Paul, then me, then 2 more. Nice finish.
Wednesday, May 27, 2009
Haven't updated in a while, been kinda quiet
No news is good news, right? Injuries seem to have healed, I'm feeling healthy again, sleep is getting back to normal. I'm putting a focus on the bike right now, getting in some more miles in preparation for Tour de Cure June 6-7. Trying to get in 100-120 miles/week right now over 3 rides. Rides for the last few weeks have been:
5/3 14.27
5/6 20
5/8 15
5/9 39.63
5/12 22.51
5/13 23.6
5/16 50.07
5/19 35.13
5/21 25.52
5/23 59.17
5/25 44.6
Today I'm planning 30, Friday morning 25ish, then going long on Sunday (hopefully 75+).
Then to really focus on the swim in prep for Triangle coming up in July.
5/3 14.27
5/6 20
5/8 15
5/9 39.63
5/12 22.51
5/13 23.6
5/16 50.07
5/19 35.13
5/21 25.52
5/23 59.17
5/25 44.6
Today I'm planning 30, Friday morning 25ish, then going long on Sunday (hopefully 75+).
Then to really focus on the swim in prep for Triangle coming up in July.
Monday, May 4, 2009
White Lake Sprint Triathlon...a good day
Well, I didn't quite get the training load I wanted for White Lake, but I got enough to race happy and healthy. My swim continues to be my biggest limiter (43/58 in my AG), my bike was better (8/58 AG), and my run my strongest suit (3/58 AG). 17:26 swim, 1:15 T1, 37:59 on the bike, 1:01 T2, and a 21:02 on the run. The first 2 run times were 18:50 and 20:57, and I could've easily run a 20:30 if I would've concentrated a little. Probably faster, but I wasn't going to catch Paul, so I just plodded along.
A really fun race, as I got to race with my Team BNB buddies Greg, Kevin, and Paul. We all had a great time. No injuries, and absolutely no soreness the next day. Means I didn't go nearly hard enough :)
Next up: Tour de Cure (June 6-7), a double century over 2 days. Training commences immediately with ramping up of the bike miles. I'm already on a plan for Triangle sprint, coming up July 12th.
A really fun race, as I got to race with my Team BNB buddies Greg, Kevin, and Paul. We all had a great time. No injuries, and absolutely no soreness the next day. Means I didn't go nearly hard enough :)
Next up: Tour de Cure (June 6-7), a double century over 2 days. Training commences immediately with ramping up of the bike miles. I'm already on a plan for Triangle sprint, coming up July 12th.
Tuesday, April 21, 2009
Back in the saddle, for the most part
I'm back in full training mode. I can tell that I'm not 100%, but right now about 85% will do. My leg still has a small swollen spot right above the ankle, and that is where it gets tender. But, it's manageable.
I'm up to a 40ish-mile bike, and did an 8-mile run Sunday, then able to train again Monday, going out again today on a 25-mile bike followed by 5k brick run. That will be a good test to see where things are.
White Lake's in 1.5 weeks, and I'm feeling pretty good about it.
I'm up to a 40ish-mile bike, and did an 8-mile run Sunday, then able to train again Monday, going out again today on a 25-mile bike followed by 5k brick run. That will be a good test to see where things are.
White Lake's in 1.5 weeks, and I'm feeling pretty good about it.
Thursday, April 9, 2009
On the mend
It's been 2 weeks since I put foot to treadmill and decided I was broken. This morning, I decided to put foot to treadmill again and see where I am. I've had a couple of breakthrough days of little swelling and minimal pain. It seems to be healing. So, this morning, after a spin class, I decided I was going to walk 1 mile on the treadmill. I got about 3/8-mile in, and decided that I felt good enough to try a slow jog. So, at the 0.5-mile point, after 7 minutes and 42 seconds, I jogged. For 0.5 mile. Slowly. Feeling each step for anything weird. Granted, everything hurts when you think about it microscopically. But nothing felt unusual. And that is good.
So, my first real run back, almost pain-free, occurred today, April 9.
I'm on the mend.
So, my first real run back, almost pain-free, occurred today, April 9.
I'm on the mend.
Tuesday, March 31, 2009
Injured...for real this time
Well, it's been a roller-coaster over the past week. I felt like I was on top of the world last Sunday afternoon. Barely felt like I broke a sweat in the race (I did, mind you, but with temperatures in the 40s, it felt like I didn't). Felt great afterwards. Felt great Monday. Tuesday came, and I began to develop some discomfort in the right shin/ankle area. As the week progressed, the pain got worse, and the swelling came. By Saturday, I had tons of swelling, and it was killing me to stand. Took advantag of that Saturday night and got to lay on the couch with my feet propped up and enjoy a great movie (Australia) with my sweetie.
Went to the doctor yesterday, and she listened to my tale of woe. Checked out my leg, noticed the lump on the side (decided it was a vein being affected by the swelling), and we did x-rays. Nothing showed up on those, so she prescribed continued rest, no running, minimize walking, heat, 1500mg dose of NSAID per day, and flat-foot cycling if necessary. Advocated pull-buoy swimming, which I will do, and work on core strengthening during this time (she's a runner and triathlete, so understands that I'll be going crazy not being able to run or bike).
If not improving by Friday, I'm to check back with her and we'll go to the next stage; MRI, bonescan, etc., looking for something further.
White Lake Sprint is 5/3, and I'd at least like to run a couple of times before that, not to mention get back on the bike. I have a target to hit on the bike (faster than 2007 avg. speed of 22.4mph).
So, stay tuned gentle reader. At least the BQ is behind us, and we have 383 days to get better.
:)
Went to the doctor yesterday, and she listened to my tale of woe. Checked out my leg, noticed the lump on the side (decided it was a vein being affected by the swelling), and we did x-rays. Nothing showed up on those, so she prescribed continued rest, no running, minimize walking, heat, 1500mg dose of NSAID per day, and flat-foot cycling if necessary. Advocated pull-buoy swimming, which I will do, and work on core strengthening during this time (she's a runner and triathlete, so understands that I'll be going crazy not being able to run or bike).
If not improving by Friday, I'm to check back with her and we'll go to the next stage; MRI, bonescan, etc., looking for something further.
White Lake Sprint is 5/3, and I'd at least like to run a couple of times before that, not to mention get back on the bike. I have a target to hit on the bike (faster than 2007 avg. speed of 22.4mph).
So, stay tuned gentle reader. At least the BQ is behind us, and we have 383 days to get better.
:)
Monday, March 23, 2009
3:13:43. Two minutes, 16 seconds to spare.
It's done. We did it. 19 weeks of training, 795 miles, 16 degree to 82 degree runs, and it all came down to a margin of 2:07 to qualify.
Some stats:
Clock Time
3:13:52
Chip Time
3:13:43
Overall Place
121 / 2555
Gender Place
113 / 1573
Division Place (M35-39)
22 / 277
7 Mile
50:05
Half Split
1:33:49
Popular theory is to take your half-marathon split, double it, and add 8 minutes. If I did that, I would see almost exactly what I ran. I really slowed down the last 3 miles, with a bad side stitch, some serious swelling in my feet, and being right on the verge of calf cramping. But, I did it.
:D
Some stats:
Clock Time
3:13:52
Chip Time
3:13:43
Overall Place
121 / 2555
Gender Place
113 / 1573
Division Place (M35-39)
22 / 277
7 Mile
50:05
Half Split
1:33:49
Popular theory is to take your half-marathon split, double it, and add 8 minutes. If I did that, I would see almost exactly what I ran. I really slowed down the last 3 miles, with a bad side stitch, some serious swelling in my feet, and being right on the verge of calf cramping. But, I did it.
:D
Friday, March 13, 2009
In the clear
The knee issues are over, swelling has decreased. Running feels good. I had a very enjoyable 5.25 mile one this morning, out the door at 5:55am, right after a band of showers had passed through (almost done). Very light drizzle, 43 degrees, and a new pair of shoes. I focused on staying smooth and breathing easy. The only technical portion of the run was 6x:30 strides on the way back home. I went out in 19 something. I returned in 17 something. It was a personal record for this course by 30 seconds. And I wasn't even trying...
Finished the run, stretched for a minute or two, then the bottom fell out. Talk about timing!
I'm not sure who's more excited about Shamrock; me for the chance to race again, or my son for the chance to stay in a hotel and order pizza while we're there?
The plan for the next week or so:
Saturday: set up the tri-bike on the trainer and get some time in there
Sunday: last medium-long run (12 miles). Target pace of 7:45.
Monday: off. Might swim, might just go to the gym to stretch/spa
Tuesday: 6 mile recovery run, 7:30 pace
Wednesday: 7 mile run w/2 at marathon pace (7:14)
Thursday: no run; swim, easy spin
Friday: 5 mile run w/6x100m strides (sub 7:30-pace)
Saturday: 4 mile easy run (7:45-8:00)
Sunday: Shamrock day!
Finished the run, stretched for a minute or two, then the bottom fell out. Talk about timing!
I'm not sure who's more excited about Shamrock; me for the chance to race again, or my son for the chance to stay in a hotel and order pizza while we're there?
The plan for the next week or so:
Saturday: set up the tri-bike on the trainer and get some time in there
Sunday: last medium-long run (12 miles). Target pace of 7:45.
Monday: off. Might swim, might just go to the gym to stretch/spa
Tuesday: 6 mile recovery run, 7:30 pace
Wednesday: 7 mile run w/2 at marathon pace (7:14)
Thursday: no run; swim, easy spin
Friday: 5 mile run w/6x100m strides (sub 7:30-pace)
Saturday: 4 mile easy run (7:45-8:00)
Sunday: Shamrock day!
Monday, March 9, 2009
Injury report; running continues
Visited the PT last week (Thursday), and received a diagnosis of "housemaid's knee", stemming from a burst bursa in the right knee. Not a big deal, NSAID and lighter duty and it should be fine soon.
Strong run week last week:
Tuesday:
55m 57s
8.00 miles
06m 59s/Mi
Wednesday:
40m
5.00 miles
08m/Mi
Friday:
27m 41s
3.99 miles
06m 56s/Mi
Saturday:
38m 37s
6.00 miles
06m 26s/Mi
Sunday:
1h 57m 55s
16.00 miles
07m 22s/Mi
Upcoming week:
Monday: Rest
Tuesday: 7 Mi w/ 8x100m strides
Wednesday: 8 Mi w/ 3x1600m @ 5k race pace
Thursday: Rest
Friday: 5 Mi w/ 6x100m strides
Saturday: Rest
Sunday: 12 Mi
Strong run week last week:
Tuesday:
55m 57s
8.00 miles
06m 59s/Mi
Wednesday:
40m
5.00 miles
08m/Mi
Friday:
27m 41s
3.99 miles
06m 56s/Mi
Saturday:
38m 37s
6.00 miles
06m 26s/Mi
Sunday:
1h 57m 55s
16.00 miles
07m 22s/Mi
Upcoming week:
Monday: Rest
Tuesday: 7 Mi w/ 8x100m strides
Wednesday: 8 Mi w/ 3x1600m @ 5k race pace
Thursday: Rest
Friday: 5 Mi w/ 6x100m strides
Saturday: Rest
Sunday: 12 Mi
Tuesday, March 3, 2009
Injury strikes
Well, just when I thought I was all set, I had a setback this morning. Last week, right at the start of a treadmill run, I noticed a little pain in my right knee, that went away as I warmed up (within 2-3 minutes). Noticed the same little pain this morning (not noticing it Saturday or Sunday, mind you). It seemed to get better, then suddenly it went completely away and my knee then felt cool and wet, like something was dripping on it. Yet it was completely dry on the outside. NO pain, just the cool/wet sensation. And it's continued all day.
Sooo, I'll be visiting the physical therapist tomorrow at noon.
Sooo, I'll be visiting the physical therapist tomorrow at noon.
Monday, March 2, 2009
Time to taper! Last long run complete
Well, March is here. It roared in yesterday with a 3-4" snowfall here in Apex...go figure.
Last week was wild for me. I led a weeklong Kaizen event, starting every morning at 6am here at work, going until at least 4-5 each afternoon. I still managed to get in all my run workouts, although I only got in one swim, and one bike I think. :(
Runs were good. Felt good on all-had a sore knee right at the start of Friday's 10 miles, but then felt okay for the rest.
Run results:
Tuesday: 35m 43s
5.00 miles
07m 08s/Mi
LTF treadmill run. 7:13x4 6:49 x 1 (this included 6x100m strides @ 6:22 pace w/7:13 recovery)
Wednesday: 1h 09m 43s
10.00 miles
06m 58s/Mi
LTF treadmill (again..) after work Plan was 10 miles, including 4x1200 @ 5k pace 7:13x4 6:35x4 7:13x2 Felt great on the run. Note: this is almost the pace I had for the ATT 10-miler race. Run fitness is definitely improving.
Friday: 1h 19m
10.00 miles
07m 54s/Mi
10 on the Tmill @ LTF. 7.5 @ 8/mile. 1 @ 6:58/mile. 1.5 @ 8/mile. Running outside Saturday and Sunday, thank goodness!
Saturday: 31m 24s
4.00 miles
07m 51s/Mi
Short run with the Milers from BTN. Out to the water fountain with the group, then back to the truck solo. 19:09 out 12:15 back (a 6:07.5/mile pace) :)
Sunday: 2h 35m 37s
20.02 miles
07m 46s/Mi
Climb: 1503 feet
Solo, 33F run. Rain held off until mile 16, thankfully. Didn't see a single soul until I had made the u-turn at Meredith, and come back 2 miles. Saw a few more folks in Umstead. Ran down a guy up Cemetery, even after 17 miles! :) That felt nice. Of course, it caused my calves to cramp up. 16:14 to water fountain 40:38 to Trenton gate (24:13 split) 1:16:56 to Meredith (36:27 split) 1:54:20 back to Trenton (37:24 split) 2:19:39 back to the fountain (25:19 split) 2:35:37 finish (15:58 split) Calves were toast the last 2 miles, but I hung in there. This was the last long run before Shamrock. 16 next week, 12 the next, then it's race week!
Notes for this upcoming week: I'm volunteering at the Umstead Marathon; I'll be stationed where the runners come out of the single track and meet Graylyn. I am looking forward to that! Great weather forecast for the race, as compared to today...
Workouts for this week:
Monday: Rest
Tuesday: Swim; 8 Mi w/ 5x600m @5k pace; :90 jogs between
Wednesday: 5 Mi recovery, endurance ride at LTF
Thursday: Long Swim; Rest
Friday: Swim; 4 Mi w/ 6x100m strides
Saturday: 8-10K race pace (planning 10k); longer bike
Sunday: 16 Mi (planning on ATT)
Last week was wild for me. I led a weeklong Kaizen event, starting every morning at 6am here at work, going until at least 4-5 each afternoon. I still managed to get in all my run workouts, although I only got in one swim, and one bike I think. :(
Runs were good. Felt good on all-had a sore knee right at the start of Friday's 10 miles, but then felt okay for the rest.
Run results:
Tuesday: 35m 43s
5.00 miles
07m 08s/Mi
LTF treadmill run. 7:13x4 6:49 x 1 (this included 6x100m strides @ 6:22 pace w/7:13 recovery)
Wednesday: 1h 09m 43s
10.00 miles
06m 58s/Mi
LTF treadmill (again..) after work Plan was 10 miles, including 4x1200 @ 5k pace 7:13x4 6:35x4 7:13x2 Felt great on the run. Note: this is almost the pace I had for the ATT 10-miler race. Run fitness is definitely improving.
Friday: 1h 19m
10.00 miles
07m 54s/Mi
10 on the Tmill @ LTF. 7.5 @ 8/mile. 1 @ 6:58/mile. 1.5 @ 8/mile. Running outside Saturday and Sunday, thank goodness!
Saturday: 31m 24s
4.00 miles
07m 51s/Mi
Short run with the Milers from BTN. Out to the water fountain with the group, then back to the truck solo. 19:09 out 12:15 back (a 6:07.5/mile pace) :)
Sunday: 2h 35m 37s
20.02 miles
07m 46s/Mi
Climb: 1503 feet
Solo, 33F run. Rain held off until mile 16, thankfully. Didn't see a single soul until I had made the u-turn at Meredith, and come back 2 miles. Saw a few more folks in Umstead. Ran down a guy up Cemetery, even after 17 miles! :) That felt nice. Of course, it caused my calves to cramp up. 16:14 to water fountain 40:38 to Trenton gate (24:13 split) 1:16:56 to Meredith (36:27 split) 1:54:20 back to Trenton (37:24 split) 2:19:39 back to the fountain (25:19 split) 2:35:37 finish (15:58 split) Calves were toast the last 2 miles, but I hung in there. This was the last long run before Shamrock. 16 next week, 12 the next, then it's race week!
Notes for this upcoming week: I'm volunteering at the Umstead Marathon; I'll be stationed where the runners come out of the single track and meet Graylyn. I am looking forward to that! Great weather forecast for the race, as compared to today...
Workouts for this week:
Monday: Rest
Tuesday: Swim; 8 Mi w/ 5x600m @5k pace; :90 jogs between
Wednesday: 5 Mi recovery, endurance ride at LTF
Thursday: Long Swim; Rest
Friday: Swim; 4 Mi w/ 6x100m strides
Saturday: 8-10K race pace (planning 10k); longer bike
Sunday: 16 Mi (planning on ATT)
Monday, February 23, 2009
Wrapup from last week, plan for the week of 2/23
Friday was a quick 4 miles before our evening church class. I did the 2 mile out/back through Salem Oaks, with 6x100m strides mixed in.
4 miles, 27:22 (6:52 pace)
Saturday was a 15k treadmill run at 15k race pace.
9.3 miles, 1:04, (6:53 pace)
Sunday was a much more relaxed effort run. I did a fun one out in Umstead, starting at Bridge to Nowhere around noon, staying on the bike/bridle trail down past Reedy Creek Lake, up through South and North Turkey Creek, back down and up Graylyn to the Reedy Creek intersection, left on Reedy Creek to Cedar Ridge, down Cedar Ridge and touched my toe in the creek, then back up Cedar Ridge, right onto Reedy Creek, climbed Cemetery Hill, and felt strong all the way back in for the finish. I purposely kept the pace easy, and can only remember 3-4 times that my breathing picked up beyond pedestrian. Of course, I was running solo, so I didn't really have anyone to talk to...
17 miles, 2hr16min (8:01 pace)
Total week:
Swim: 3000m, 2:12/100m pace, 1:06:06 time swimming
Bike: 23.33miles (estimated), 20mph (estimated), 1:10 time cycling (spin class)
Run: 49.3 miles, 7:33 average pace, 6:12:43 time running
Total: 8:28:49 training for tri sports
This week's plan:
Monday-off day
Tuesday-5 mile run w/6x100m strides, hopefully a swim in there somewhere
Wednesday-run 10 Mi w/ 4x1200m @ 5k race pace
Thursday-no run (hope to swim and bike)
Friday-run 10 Mi easy...not sure when??
Saturday-run 4 Mi recovery
Sunday-run 20 Mi (next week's run is 16, 12 the week after, then it's Shamrock week)
4 miles, 27:22 (6:52 pace)
Saturday was a 15k treadmill run at 15k race pace.
9.3 miles, 1:04, (6:53 pace)
Sunday was a much more relaxed effort run. I did a fun one out in Umstead, starting at Bridge to Nowhere around noon, staying on the bike/bridle trail down past Reedy Creek Lake, up through South and North Turkey Creek, back down and up Graylyn to the Reedy Creek intersection, left on Reedy Creek to Cedar Ridge, down Cedar Ridge and touched my toe in the creek, then back up Cedar Ridge, right onto Reedy Creek, climbed Cemetery Hill, and felt strong all the way back in for the finish. I purposely kept the pace easy, and can only remember 3-4 times that my breathing picked up beyond pedestrian. Of course, I was running solo, so I didn't really have anyone to talk to...
17 miles, 2hr16min (8:01 pace)
Total week:
Swim: 3000m, 2:12/100m pace, 1:06:06 time swimming
Bike: 23.33miles (estimated), 20mph (estimated), 1:10 time cycling (spin class)
Run: 49.3 miles, 7:33 average pace, 6:12:43 time running
Total: 8:28:49 training for tri sports
This week's plan:
Monday-off day
Tuesday-5 mile run w/6x100m strides, hopefully a swim in there somewhere
Wednesday-run 10 Mi w/ 4x1200m @ 5k race pace
Thursday-no run (hope to swim and bike)
Friday-run 10 Mi easy...not sure when??
Saturday-run 4 Mi recovery
Sunday-run 20 Mi (next week's run is 16, 12 the week after, then it's Shamrock week)
Thursday, February 19, 2009
Run plan, week of 2/16/09 (week 14/18)
Monday-no running. Recover from Sunday's 17 miles (w/14 at or faster than marathon pace)
Tuesday- 8 Mi w/ 5x600m @5k pace; :90 jogs between. This was done on the treadmill at Life Time. Jog pace was 7:30. 5k pace is 6:15. 57:03 run time, or 7:08/mile overall pace.
Wednesday-11 Mi medium-long. That means a little quicker than long-run pace, but not to tempo pace. I chose the standard 8:00/mile. Also on the treadmill at LTF :( 1:28 run time, 8:00/mile.
Thursday- no running. A.M. spin class (aerobic intervals), and an afternoon longer swim planned.
Friday- planned 4 mile run around Apex. Plan calls for 4 Mi w/ 6x100m strides. Might sneak in a lunchtime swim; might not.
The weekend gets a little tricky:
Saturday- plan calls for 8-15K race pace (planning 15k). Would also like to swim (and bike!!), but not sure what the weather or available time will allow me to do.
Sunday- 17 Mi LSD run (8-9:00/mile). Would like to hit Umstead for this, but again, not sure what weather and time will allow.
Feeling good. I have a little sore spot in my left foot, right behind my middle toe. I think I must've caught a rock there during the run on the ATT Sunday (was wearing the racing shoes, with thinner soles). Doesn't hurt to run, just a little sore when walking barefoot or with the work shoes on. I'll keep an eye on it. Also, a sore left elbow, but I have ramped up swimming a little, so the aches and pains are sure to follow. Will get some good rest tonight for sure.
Tuesday- 8 Mi w/ 5x600m @5k pace; :90 jogs between. This was done on the treadmill at Life Time. Jog pace was 7:30. 5k pace is 6:15. 57:03 run time, or 7:08/mile overall pace.
Wednesday-11 Mi medium-long. That means a little quicker than long-run pace, but not to tempo pace. I chose the standard 8:00/mile. Also on the treadmill at LTF :( 1:28 run time, 8:00/mile.
Thursday- no running. A.M. spin class (aerobic intervals), and an afternoon longer swim planned.
Friday- planned 4 mile run around Apex. Plan calls for 4 Mi w/ 6x100m strides. Might sneak in a lunchtime swim; might not.
The weekend gets a little tricky:
Saturday- plan calls for 8-15K race pace (planning 15k). Would also like to swim (and bike!!), but not sure what the weather or available time will allow me to do.
Sunday- 17 Mi LSD run (8-9:00/mile). Would like to hit Umstead for this, but again, not sure what weather and time will allow.
Feeling good. I have a little sore spot in my left foot, right behind my middle toe. I think I must've caught a rock there during the run on the ATT Sunday (was wearing the racing shoes, with thinner soles). Doesn't hurt to run, just a little sore when walking barefoot or with the work shoes on. I'll keep an eye on it. Also, a sore left elbow, but I have ramped up swimming a little, so the aches and pains are sure to follow. Will get some good rest tonight for sure.
Wednesday, February 18, 2009
New format for the blog...more focus on running
I had a change of heart with regards to this blog. I think it is appropriate now that I actually begin to call myself more of a runner (and less of a triathlete?). Don't get me wrong; I still LOVE training for and racing triathlons, but I need to narrow my focus a little from this point on.
I am currently in week 14 of an 18-week plan to run Shamrock Marathon in Virginia Beach (3/22/09). I need a 3:15:59 in order to qualify for the 2010 Boston Marathon. I am on target to do that.
I am currently in week 14 of an 18-week plan to run Shamrock Marathon in Virginia Beach (3/22/09). I need a 3:15:59 in order to qualify for the 2010 Boston Marathon. I am on target to do that.
Monday, February 16, 2009
"Still running"
I'm over the hump now. Only 34 days until Shamrock, and I can feel my running form coming on. Beginning to feel like I did a few weeks out from Pinehurst, when the 10k practice was really taking shape. As these last few weeks proceed, I'll be backing down on the volume, ramping up the intensity a bit, and getting dialed in. I had probably my best long-run ever Sunday afternoon. 17 miles total, with 14 of those at marathon pace. Well, my goal marathon time is 3:15:59 (go figure?!), which is Boston-qualifying time. That means a 7:27 on race day.
Well, I have been training with that time in plain sight, but knowing that I really think there's a 3:10 in me at this point, so my target paces have been aligned to that time. Thus, yesterday, I did 2 miles of warmup (7:56, 7:20!), then let it roll for 14 miles. My slowest mile in those 14 was a 7:14; average pace for those 14 miles was a 7:07, and I feel that I could've made that 7:00 flat with just a little more effort. I can think of 2-3 minutes in that entire run that my breathing picked up, usually after taking a Gu or water.
Wrapped it up with an 8:20 cooldown mile, and called it a day. And a great day it was. Beautiful weather, perfect temps, slight breeze to keep me cool/simulate race day.
Here's how my next few weeks will look:
Monday-either off or an easy swim
Tuesday-am run, pm swim
Wednesday-am run, pm bike, pm swim
Thursday-long swim
Friday-am run, swim
Saturday-short run, bike
Sunday-long run
Well, I have been training with that time in plain sight, but knowing that I really think there's a 3:10 in me at this point, so my target paces have been aligned to that time. Thus, yesterday, I did 2 miles of warmup (7:56, 7:20!), then let it roll for 14 miles. My slowest mile in those 14 was a 7:14; average pace for those 14 miles was a 7:07, and I feel that I could've made that 7:00 flat with just a little more effort. I can think of 2-3 minutes in that entire run that my breathing picked up, usually after taking a Gu or water.
Wrapped it up with an 8:20 cooldown mile, and called it a day. And a great day it was. Beautiful weather, perfect temps, slight breeze to keep me cool/simulate race day.
Here's how my next few weeks will look:
Monday-either off or an easy swim
Tuesday-am run, pm swim
Wednesday-am run, pm bike, pm swim
Thursday-long swim
Friday-am run, swim
Saturday-short run, bike
Sunday-long run
Friday, February 6, 2009
New year, new goals,etc.
Well, it's been a while since I posted. Made it through the holidays without too much sickness. I'm in training again, for Shamrock Marathon. This will be a pretty limited race year, but will be fun nonetheless.
Hoping to run a pretty quick Shamrock, then we've got White Lake Sprint on the horizon in May, Tour de Cure in June, and Triangle Sprint in July. We'll see what the second half of the year looks like down the road a little.
I'll try to post weekly with updates. I've got one 20-miler done for Shamrock; now we're looking at some marathon-pace runs upcoming.
Hoping to run a pretty quick Shamrock, then we've got White Lake Sprint on the horizon in May, Tour de Cure in June, and Triangle Sprint in July. We'll see what the second half of the year looks like down the road a little.
I'll try to post weekly with updates. I've got one 20-miler done for Shamrock; now we're looking at some marathon-pace runs upcoming.
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