Faster? I think so...

On Tuesday, I went to the gym to run on the indoor track (11 laps to a mile, ugh) and play a little basketball with Lisa. I had planned to try to run fast, mostly because I'm sick of running indoors. So, that's what I did...

I started out at a nice clip... low 7:00 mile. Then, the further into the run I got, the more I want to really pound the pace. I actually felt pretty good and I don't feel like I was going 100%. But, I ended up running 3.05 miles in 21:45. So... if I would have completed the full 5k (I had no way of knowing, since I was only counting laps), I probably would have PR'd. My PR at 5k is 22:51.

So.... I definitely wasn't running at full speed and I would have PR'd. Now, take into account the fact that it was on an indoor track, which I'm sure makes you faster. But, at any rate, I think I'm primed to break my 5k PR. Now, I just need a race to prove it. Must be the cross training and weight loss. Can't wait to see where I'm at...

Then, I finished up by getting wooped by Lisa in a few games of this relay shooting game we've been playing. It's definitely a nice after workout workout. I've been doing a lot of that lately.

Jingle Bell Run, Stroller PR!!

Ok... so I kinda wussed out on this one. I knew I was going to have a tough time PRing in this race. My training has been kinda lax and I just wasn't feeling it. So... what do I do? I decide (ok, my wife convinced me) to run the race with Sophie in her stroller. So, add 30 pounds to push through the entire race and that slows you down quite a bit.

I ran the first mile just hoping that I wouldn't trip anybody. I never knew how much maneuvering is necessary when running a race with a running stroller. People don't run predictable lines... and because of where I started, I was passing people most of the race. But, the first mile came in pretty slow at 8:42ish.

Then, the second mile opened up a bit and I came through the two mile marker pretty fast (at 16:41, 8:00 mile). The third mile was spent passing people and trying to just keep pace. At the end of the race, I saw Lisa (one of my work running buddies) out ahead of me like 200 yards. So, I made it a point to reel her in and then pass another guy right at the finish chute. All in all, it was a good race and Sophie slept the entire way.

25:44... Stroller PR!!

Jingle Bell 5k...

I'm off to run the Jingle Bell 5k in Lancaster this afternoon (or noon, whatever). I'm not sure how I feel or how well I'm gonna run. I keep thinking I'm just gonna go and "jog" it. But, I'm quite sure when I get there, that will all change. I think I will enjoy a fast run today. PR or not....

Preservation Pottstown 5k, Sub 23!!

It started out kinda goofy... I drove out to Pottstown with plenty of time before the race. Then, I got into town and started driving around. The race didn't really put good information on the website about where it was located... So, I was left to a couple good guesses and the help of the locals. After about 15 minutes of driving around Pottstown (almost thinking I wasn't going to run), I finally found the location.

I went through my pre-race routine.... You know, pacing around nervously, trying to find a place to go to the bathroom and checking my Garmin a million times to be sure it was working. Then, we went to line up...

I started out strong. And, for the first time, I used the Garmin feature that gives you a running average of the mile as opposed to your pace at that moment. That helped me scale back as I was running too fast and pick up tempo when I was slowing down. The only thing I don't like about it was the constant micro-managing of the race. But, if it helps me accomplish my goal, I guess I can deal with it.

I got out a little faster (but not too fast) in the first mile than I wanted to. I ran the first mile in 7:13. I was actually thinking that pace was sustainable. I was shooting for 7:20s the whole way through... So, as long as I was running under that pace, I was happy.

Then, the second mile came in pretty darn close to goal pace. I was starting to struggle half way through the mile. Despite that, I tried to hold the pace and push through it. For the most part, it worked. I ran a 7:21 for that mile. But, I knew I was in for a fight in the last mile.

The last 1.1 was exactly that. I fought my way through and the pace fell off a bit. But, I still managed to run a 7:39 for the last mile and kick it in at the end. I finished the race in 22:53!! Sub 23, finally! So glad to have that monkey off my back.

The race organizers goofed up a bit by not writing race day registrants names on the pull off piece of the bib. So, as a result, the organization of results was really a mess. I went up and made sure that they had my name with my result and took off. It was going to take far too long to figure that mess out and I wanted to get back to the family. Knowing how bad their web presence was for the registration process, I'm guessing there isn't going to be a web results page. But, I'll keep my eyes peeled. I did manage to find out that I finished 56th. No clue how many total runners though.

The Calm Before the Storm…

Two days from now I will be setting a PR for the ages (ok, for me, until next year). At any rate, I’m really excited to race. In fact, I can’t remember the last race that I had this much healthy anticipation for.

I’d have to say that the reason that I am so hyped up is because I’ve really put some difficult training in and have made it through uninjured on the other side. Don’t get me wrong… I’ve been on some training plan or another for the better part of the last year and a half. But… this one seems to be the most solid (until my up and coming marathon plan, stay tuned). I really felt like I built smart and it was fun to focus on speed instead of distance for a bit.

So.. yeah, I’m pumped. If for some unknown reason I don’t PR on Friday, I would steer clear from this blog for a bit. It’s gonna get ugly :) !!

(For the record... I accept the idea that something might not go right at the race, but I would be very surprised if I don’t set a new PR. Crossing my fingers….)

I also got one last run in yesterday… then today and tomorrow are off days before the race. Here’s the stats…

Run recap- 3.2 miles, 27:00, 8:27 pace

Crash and Burn

On Saturday, I went out for a 5 mile "fast" run as part of my 5k training plan. I felt pretty beat from the 8 x 400 earlier in the week. And because of the way that I was able to fit in the training, I actually didn't have a rest day since then. So... surprisingly, it didn't go very well. Ok, who am I kidding? I'm not surprised in the least.

I was able to get 2 miles in before I started to fall to pieces. Another quarter mile later I was ready to fall over. So... I stopped. That's right, I'm not afraid to admit it, I stopped. It was hot, my legs were trashed and I decided to listen to my body (for once). I'm happier today because of it too... (that's what I'm telling myself as I lay awake at night thinking about it)

Run recap- 2.37 miles, 20:50, 8:48 pace

Speedwork, I Hardly Knew Ya...

Today was the end of my 5k training speed sessions (thankfully). I really love the challenge of working hard and pushing the limits. But, I'd be lying if I told you it was fun.

Today was 8 x 400. I have to tell you, it was hard... but I really feel the improvement. And, it's also showing up in the results. When I did 7 x 400 a couple weeks ago, 3 of the 7 400's were at 1:34 or higher. This time, all 8 400's were at 1:32 or lower. I really improved on the back end (last 4 400's). In fact, my 5th 400 was a 1:29!! So, I can't deny that I am getting faster. I run my target 5k on the 4th of July and then it's on to the marathon training. If I don't PR, I'm gonna have a long time to chew on it.

Run recap
Warmup- 7:37
400 #1- 1:27, 400 recovery- 2:50
400 #2- 1:29, 400 recovery- 2:59
400 #3- 1:31, 400 recovery- 3:20
400 #4- 1:31, 400 recovery- 3:30
400 #5- 1:29, 400 recovery- 3:47
400 #6- 1:32, 400 recovery- 3:44
400 #7- 1:31, 400 recovery- 3:47
400 #8- 1:32, cooldown- 3:46

Two Long (ish) Runs for the Weekend

If you thought this was turning into a pushup blog, you are dead wrong. I'm still running and actually turning the corner on my 5k training. I have two more weeks and then I run my 5k on the 4th of July (Preservation Pottstown 5k). That is the day that I will break 23 minutes and put another daunting PR on my list (or so I hope).

Also, I am going to have my biggest mileage month of the year this month (almost 90 miles). Not a huge number, but a sign that things are moving in the right direction. On top of that, I've been running 5 days a week now for a couple months with no injuries. Previously, pushing to 5 days a week was my breaking point. So... that is good news.

As for the runs that I did this weekend, I did 5 on Saturday and 7 on Sunday. The run on Saturday felt longer than the one on Sunday. It was hot and I didn't feel like being out there at all. The run on Sunday was completely the opposite. My wife (son/daughter to be) and daughter went out on the bike and rode along with me for the 7 miles. That was great! I really enjoyed having them along and it certainly made the run go easier. I hope we do more of that (as the pregnancy permits) in the near future.

Run recap Saturday- 5 miles, 45:56, 9:12 pace (splits- 9:32, 9:11, 9:11, 9:02, 8:58)
Run recap Sunday- 7 miles, 1:06:44, 9:32 pace (splits- 9:51, 9:35, 9:15, 9:18, 9:48, 9:50, 9:06)

RiverPlace Run Results...

Go ahead, say that three times fast... I woke up this morning feeling tired but ready. It was hotter than I expected though. I headed over to the race with my wife and daughter. We got there pretty early because I hadn't pre-registered. Then, came the long wait to start. Then, we finally got to the start line and had to endure 3 sponsors talk. I love the sponsors, but it sucks when you are ready to start the race.

Then, we were off... I got out pretty quickly, too quickly in fact, in the first mile. I came in at the first mile split in 7:07. Then, the second mile really sucked. I tried to run on feel despite having my Garmin. I was keeping up with the people around me and I figured that was quick enough. But, I was wrong. The second mile came in at 7:55.

As I've noticed before... When you blow up the first mile, the second mile tends to really suck and then the last mile is not terrible. I managed to put in a nice 1.1 at 8:25. So, unofficially, 23:27 5k. Not a bad race, but not a PR. I have 4-5 weeks to find another 5k and hopefully I'll PR there. I was planning on running the Ephrata Firecracker 5 miler on the 4th of July. But, now I'd really like to find a 5k to take another shot at a PR before marathon training comes in.

Tempo Workout

I had a good tempo workout today. Not much interesting to report. I was really struggling to keep the pace at the end of the 20 minute fast portion of my run, but I managed. I'm really curious to do my 5k test this weekend. I hope it goes well. Then, I have to find an actual 5k (I might settle for a 5 miler) to run at the end of this schedule.

Funny enough, I scheduled my 5k training around my marathon training and just assumed I would be able to find a 5k to run at the end. No luck so far. I'm going to keep looking though. If I can't find it, I'm going to run the Ephrata Firecracker Run around the 4th of July. It's a 5 miler though, so I'd rather find a 5k to run.

Run recap- 10 minute warmup, 8:00 or under for the 20 minute tempo part, 3:45 cool down
3.92 miles, 33:45, 8:37 pace

What's next....?

It's a question I didn't think I would ask myself until a week or two after the race. But, it turns out, I'm not as fried as I thought I'd be. Yesterday, I actually counted back from the Harrisburg Marathon (November 9th) to see how long I had until I start an 18 week marathon plan. To start that plan, I would have to start on July 6th. That gives me over two months of training time to work on something else....

So.... I decided that I want to start an 8 week, 5k training plan. In my head, it will do two things for me. First, it will allow me to focus on a different kind of running altogether. I'll get much more speedwork in (which I've never really done in my running life) and hopefully throw in a nice 5k pr at the end. The other thing it will do for me is allow me to take the focus away from distance for a while. I'll spend a little less time (maybe not energy, but time) on the roads. And, maybe I'll be able to focus on losing a little weight before I start the marathon training.

I think I'm going to do the Hal Higdon Intermediate 5k Plan. It's 5 days of running (which I haven't done in quite some time), but it's not nearly as many miles as I have been doing. So, hopefully that evens out. I'm going to start next week and see how it treats me. I guess I need to find a track for my speedwork. Hmmm....

I also got my first post-half run in yesterday. Justin (from work) and I went on a run over lunch. It was supposed to be a light 3. But, you know how that goes when you are running with a partner. Anyway, here's the recap.

Run recap- 3.5 miles, 32:05, 9:10 pace