Friday, May 29, 2015

05/29/2015 The end of a strong running week, today's long run

Today marks the end of my main running week.  It's 5 days in a row now starting with the Memorial Day race.  I finished the week today with a long run of 8.5 mile in 1:08:57, a pace of about 8:06/mile.  Notably, I started off mile one in about 9 minutes, as would be smart in a warm up.  I then brought the pace down considerably, ending with the final 2 miles in around 7 minute pace.  A great, fast finish to a strong run in heat.  

I am looking forward to taking tomorrow and Sunday off, except for a little softball.  It is now just 3 weeks out from the race and although I am feeling confident, I want to get some rest this weekend and bang out another serious week next week.  

Thursday, May 28, 2015

05/28/2015 My workout and on the day of a tempo run, a good article about....tempo runs

As planned, I ran a 5 mile tempo run today in some serious heat and humidity.  Totally depleted of nutrition and hydration, I pounded my way through 5 miles in the following time sequence.  I must admit, I am happy with the result and continue to try and train depleted and race well fed.  Here are the mile splits:

Mile 1- 7:21
Mile 2- 7:07
Mile 3- 7:06
Mile 4- 6:37
Mile 5- 6:37

The total time in the run was 34:52.  It was a 6:58/mile pace over the course of 5 miles. The funny thing was, I read a new article on Runner's World this morning about tempo runs and being concerned with effort rather than pacing.  I liked what I read, it made sense, and I went for it.  Read the article here.  The effort was there, especially based on weather, nutrition, and the last few days of running.

Tomorrow, I plan on stretching the legs out for a nice easy 6-7 miles.  Also, a little old man softball this weekend. :)

Wednesday, May 27, 2015

05/27/2015 Faster workout, better legs

Wednesday is the day I have the least amount of time for a workout.  I do like to get in as many runs a week as possible, so I do not take weekdays off as much any more (when I can).  Today, I wanted to get in a 5 miler, with some hills, in a decent clip.  The plan was to run better than a jog, but not what I would consider my tempo pace at this point.  

I accomplished my goal today as I ran 5 miles in about 37 minutes.  That works out to about 7:20/mile pace, with a decent amount of rolling hills.  I ran faster than yesterday, without a warmup, and look forward to a tempo run tomorrow of 5-6 miles at sub 7:00/mile pace.

I have about 3 1/2 weeks from the race and I want to get in a couple significant workouts before that.  Tomorrow's tempo run, next week's mile repeats, and some sort of a speed session the week after should put me in good position for June 20th.

05/26/2015 Tuesday's workout and dead legs

After the long, holiday weekend of soccer and racing, and a field day setup, I just wanted to get out and hit some miles knowing I would be tired.  Running on tired legs is a good way to build some strength and to teach your body to push through even if you're tired.  

I wasn't doing anything monumental, or pushing a long run.  I just wanted to get in about 5 miles and keep a respectable pace.  I ended up running for about 43 minutes so I was about a pace of 8:30/mile.

I read an interesting article on Competitor Magazine online which you can find here.  It is written by well known runner, coach, and author, Matt Fitzgerald.  It's all about increasing volume, speed, or both to increase running/racing success.  Check it out.

Tuesday, May 26, 2015

06/26/2015 Ridgewood Run, race report, results, tidbits

Yesterday was the Memorial Day run in Ridgewood, New Jersey.  I have been talking about it for months.  I had set an original goal back in the fall of going sub 18:00.  However, between the horrible winter, a broken treadmill, and a race being added to the schedule, I simply wanted to run this race as well as possible.  

I came off of a 2 day soccer tournament beforehand and was not prepared nutritionally, hydration wise, or rested at all.  When I got to the line I did feel ready to go.  After having done this race for a few years now, I know that it's important to get right to the front if you hope to time well.  It is a zoo and roughly 1500-1700 runners are trying to start on a two lane road at the beginning.  I did my strong warm up that I started a couple races back thanks to Scott Jones at AthleteonFire.  Then I put myself right in front, behind only one person.  

We waited in the sun for about 5 minutes and I chatted with a couple high school runners hoping to break 16 minutes (I told them I was hoping to break 19 minutes and I'm old).  When the gun went off, I felt smooth, fluid, and surprisingly safe because of how far forward I started.  I know the course perfectly, so I knew where to position myself on the road.
When I could see the first mile marker, I knew I was in a bit of trouble for the latter part of the race.  I crossed one mile in exactly 5:50.  If I could have picked my perfect split, I would have wanted to go about 6:05, but what can you do.  I need to smooth out my pacing.  Mile 2 I hit the split at 12:00 exactly.  That means my second mile was about 6:10.  During mile three, I was met with the consequences of mile one.  I would say that about 2.25 miles into the race, I developed my first cramp in a race ever.  I never cramp, no matter the length, speed, intensity, etc.  

I think I cramped for 2 main reasons.  First, I did not eat or drink well for the 2-3 days prior to the race.  I just didn't have the time or schedule to do so.  Secondly, combined with the dehydration I entered with and lack of nutrition, the speed of mile one destroyed me long term.

I ended up the race in 19:11 over the race course.  The race results are still unofficial because of some glitches in the system apparently.  To the best of my knowledge however, I finished 44th overall, out of around 1500ish people.  I am also lucky enough to say that I seem to have won my age group as well.  First place in the Male 40-44 age category is a great feeling at a race this size.  

Overall, it was a great day as always.  The race is well run.  There is a great race community feel there.  The volunteers are awesome, everything.  Kudos to the NJ Masters as always.