Saturday, October 25, 2008
I won my age group at the Home Run
I ran the Home Run 5 miler in Bernheim Forest this morning.
Elevation chart (pretty flat in comparison my usual routes):
The award/bib:
I'm pretty sure that I was first Yum team runner in. Couldn't quite
catch a female runner with a Swags sport shoes shirt on.
My time was 37:03 (7'25" pace). The race was a nice hilly course,
with very chilly air. I left my cotton running team shirt on over my
technical shirt the whole race.
My first two miles were run in the sub 7:10 range. Mile 4 had an
steady hill leading to the final turnaround.
The turnaround was 3/4 miles out, just below the crest of the hill. I
made the turnaround at a dead stop and wanted to curse the slight
uphill before the long gradual downhill towards the finish.
In the final stretch, 0.2 miles out, I passed the lead teammate and
pushed ahead, lungs burning, legs numb... and then it was over.
| Summary Data | ||
| Total Time (h:m:s) | 0:37:04 | 7:22 pace |
| Moving Time (h:m:s) | 0:37:02 | 7:22 pace |
| Distance (mi ) | 5.03 | |
| Moving Speed (mph) | 8.1 avg. | 13.5 max. |
| Elevation Gain (ft) | +416 / -397 | |
| Temperature (°F) | 48.2°F avg. | 48.2°F high |
| Wind Speed ( mph) | W 6.3 avg. | W 6.9 max. |
Elevation chart (pretty flat in comparison my usual routes):
The award/bib:
Labels: race report
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Sunday, October 19, 2008
Started off late for my 20 miler yesterday
Elevation map:
Usually, I'm able to pad 6 extra miles by running down the sidewalk on Bardstown Rd early (before each business' driveway has cars going in and out). Not this morning. Summary Stats:
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
| Summary Data | ||
| Total Time (h:m:s) | 3:13:33 | 9:40 pace |
| Moving Time (h:m:s) | 3:12:34 | 9:37 pace |
| Distance (mi ) | 20.01 | |
| Moving Speed (mph) | 6.2 avg. | 11.6 max. |
| Elevation Gain (ft) | +1,123 / -1,123 | |
| | ||
| Temperature (°F) | 60.8°F avg. | 60.8°F high |
| Wind Speed ( mph) | NNE 9.2 avg. | NNE 10.4 max. |
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:29 | 1.00 |
| 2 | 8:36 | 1.00 |
| 3 | 8:44 | 1.00 |
| 4 | 8:36 | 1.00 |
| 5 | 8:50 | 1.00 |
| 6 | 8:40 | 1.00 |
| 7 | 8:40 | 1.00 |
| 8 | 8:46 | 1.00 |
| 9 | 9:08 | 1.00 |
| 10 | 8:59 | 1.00 |
| 11 | 8:55 | 1.00 |
| 12 | 9:08 | 1.00 |
| 13 | 9:37 | 1.00 |
| 14 | 9:34 | 1.00 |
| 15 | 10:36 | 1.00 |
| 16 | 11:02 | 1.00 |
| 17 | 11:14 | 1.00 |
| 18 | 10:58 | 1.00 |
| 19 | 11:54 | 1.00 |
| 20 | 11:46 | 1.00 |
| 21 | 0:13 | 0.01 |
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
Labels: workout commentary
Subscribe to Posts [Atom]Friday, October 17, 2008
Racing in the Home Run (5 Miler) for the Home of the Innocents
I'm running in the Home Run for the Home of the Innocents next Saturday (October 25, 2008). This will be my first 5 mile race, ever. (Hey... automatic PR).
My donation page
My donation page
Labels: charity
Subscribe to Posts [Atom]Not the Monkey -- Ran "hills" on the treadmill
4.37 miles in 40 minutes (9'10")
2.64 % incline average (611 ft over 4.37 miles) Ok. Flying Monkey preparedness this is not. That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.
6.6 mph constant speed, except for emergency stop to tie shoelaces.
1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes
5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)
Subscribe to Posts [Atom]2.64 % incline average (611 ft over 4.37 miles) Ok. Flying Monkey preparedness this is not. That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.
6.6 mph constant speed, except for emergency stop to tie shoelaces.
1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes
5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)
Wednesday, October 15, 2008
Holy cow, that was hard
Actually, the hard part was not giving up by the second interval.
Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.
1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") - tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race. For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph
Gee, that wasn't so bad after all. My body just doesn't have much will to run hard these days.
Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.
1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") - tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race. For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph
Gee, that wasn't so bad after all. My body just doesn't have much will to run hard these days.
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, October 11, 2008
Ran 19 miles in two segments today
Ran with a group today for the first part of my long run with Trent from RunningAhead and a co-worker. Co-worker has a natural 3:30 marathon pace, with a BQ under his belt. Trent led the way, and we managed to keep exactly on my "target" LR/ER pace of 9'18".
Elevation Chart:
Then we proceeded to stand around for 18 minutes of blabbing/recovery... then I finished my "18 miler" by getting lost on the way back from downtown:
Elevation Chart:
Total Time (h:m:s) 1:33:05 (9:18 pace)
Distance (mi ) 10.01
Elevation Gain (ft) +489 / -505
Elevation Chart:
Then we proceeded to stand around for 18 minutes of blabbing/recovery... then I finished my "18 miler" by getting lost on the way back from downtown:
Total Time (h:m:s) 1:29:33 (9:48 pace)
Distance (mi ) 9.12
Elevation Gain (ft) +402 / -399
Elevation Chart:
Labels: workout commentary
Subscribe to Posts [Atom]Wednesday, October 8, 2008
Feeling pretty peppy the day after the relay
Course: 1% Treadmill
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.
Labels: workout commentary
Subscribe to Posts [Atom]Tuesday, October 7, 2008
Risking personal injury for World Hunger!
I'm running a 9.2 mile leg of a relay race between our office buildings today.
I am one of 24 runners and 6 walkers participating in a relay between two of our office buildings (9.2 miles) today to raise money for World Hunger. This relay takes us:
- South on Poplar Level Rd
- Crossing at Jefferson Ave
- Crossing Fern Valley Rd
- Crossing Outer Loop
- Down Preston Hwy
- Across the Gene Snyder interchange and down the I-265 Northbound exit ramp area to South Preston Hwy.
I've run some crazy routes in my marathon training, but the shoulder between the exit ramp and Preston Hwy is pretty dicey. Help me make this risk worthwhile.
I am one of 24 runners and 6 walkers participating in a relay between two of our office buildings (9.2 miles) today to raise money for World Hunger. This relay takes us:
- South on Poplar Level Rd
- Crossing at Jefferson Ave
- Crossing Fern Valley Rd
- Crossing Outer Loop
- Down Preston Hwy
- Across the Gene Snyder interchange and down the I-265 Northbound exit ramp area to South Preston Hwy.
I've run some crazy routes in my marathon training, but the shoulder between the exit ramp and Preston Hwy is pretty dicey. Help me make this risk worthwhile.
Update:
We won our relay (4 x 9.2 miles) by two minutes.
Labels: race report
Subscribe to Posts [Atom]Thursday, October 2, 2008
8.2 Easy Run w/ Strides 8x20sec
Elevation Chart:
| Summary Data | ||
| Total Time (h:m:s) | 1:11:01 | 8:40 pace |
| Moving Time (h:m:s) | 1:10:07 | 8:33 pace |
| Distance (mi ) | 8.18 | |
| Elevation Gain (ft) | +535 / -536 | |
Lap Breakdown (mile 7 had 8x20 sec strides)
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:39 | 1.00 |
| 2 | 8:34 | 1.00 |
| 3 | 8:45 | 1.00 |
| 4 | 8:42 | 1.00 |
| 5 | 8:52 | 1.00 |
| 6 | 8:38 | 1.00 |
| 7 | 7:54 | 1.00 |
| 8 | 8:52 | 1.00 |
| 9 | 1:08 | 0.18 |
Wednesday, October 1, 2008
Mid-week update
The first two days' runs this week were tedious, easy runs, in which I was recovering from the crash-and-burn 16 miler on Saturday, plus the nickel-sized blister which I acquired during that run.
9/29/2008 Easy 7.21 Miles in 1:05:00 (9'01" pace) - had blister band-aid, blister formed around it. Nice.
9/30/2008 Easy 7.56 Miles in 1:08:00 (9'00" pace) - The whole blister popped here... I had taped, retaped, gauzed, etc...
10/1/2008 Tempo 7.14 Miles in 1:00:00 (8'25" pace):
Ok, I was awakened at 4am to take care of my fussy baby boy. I got a few nods in, but ended up craving some of the Blue Bell Ice Cream -- Banana Pudding flavor, so I had some of that. I got to work, and I was craving salt... so I got food from the breakfast bar at work... eggs, tater tots, and a biscuit with sausage gravy.
My run:
1 mile warm up @ 9'13"
2 miles @ 8'00"
1 mile @ 7'54"
1 mile @ 7'48"
2 miles cool down @ 8'57" w/ a pick-up at end at 6'08" pace.
Then lunch... Taco Bell Nachos Supreme (Express)
Subscribe to Posts [Atom]9/29/2008 Easy 7.21 Miles in 1:05:00 (9'01" pace) - had blister band-aid, blister formed around it. Nice.
9/30/2008 Easy 7.56 Miles in 1:08:00 (9'00" pace) - The whole blister popped here... I had taped, retaped, gauzed, etc...
10/1/2008 Tempo 7.14 Miles in 1:00:00 (8'25" pace):
Ok, I was awakened at 4am to take care of my fussy baby boy. I got a few nods in, but ended up craving some of the Blue Bell Ice Cream -- Banana Pudding flavor, so I had some of that. I got to work, and I was craving salt... so I got food from the breakfast bar at work... eggs, tater tots, and a biscuit with sausage gravy.
My run:
1 mile warm up @ 9'13"
2 miles @ 8'00"
1 mile @ 7'54"
1 mile @ 7'48"
2 miles cool down @ 8'57" w/ a pick-up at end at 6'08" pace.
Then lunch... Taco Bell Nachos Supreme (Express)
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