Since I "gave at the office" yesterday in a 5k race, I ran 15 miles on a dirt trail this morning at a little faster than my new Z1 pace. I felt yesterday's race, but more so the jumping lunges i did last night as part of my weight session. Anyway, it is important to get the long run built up now because when it gets hot, it's all I can do to just hang on. I know a lot of folks are still deep into winter, but we are only one month from summer here! Yeah, summer temps run from about April through Oct. The rest of the year is Spring.
Little Rock Half Marathon in the books. 1:55:31 finish. 52:49 at the 10K. Cold front pushing through and winter ice storm on the way so we started at 50 degrees and ended at 38 with a killer north wind. Rained the whole way. Fun morning. Overall 17th out of 69 in the 55-59 division. A PR would have been below 1:49 and change. Pretty satisfied since my run training has not been half focused (did a lot of trail running this winter), and with the weather today.
Somewhere in there something counts for a 5K test. LOL
We had similar conditions but not that bad. Temps hovered around the 34F mark and some ice pellets were visited upon us at the mile 10 mark but they weren't that bad. Dr. Garmin thinks the course was a tad short and the pace stuff seems odd compared to The Longbranch Half 2013 where I ran a 1:35:44 but I'll take it. Official time of 1:35:29 - a new PR. WTF? Some cheap bastard mugged me again and stole my chip. I have no idea how I did it but a PR on this hilly course was not expected. I took almost 3 minutes of last year's time here.
@ Pat and Paul...good job on your races. Strong efforts. Paul...I can't believe you ran 15 the day after a 5k race. That is some serious recovery ability.
@Kate...smart move to back things off today. You got to listen to your body during the OS, especially when it is saying " I need a break".
I ran 12 on the treadmill today as we got 5 inches of new snow last night. I alternated miles @ 8:57 pace with 1% incline and 8:27 pace with 3% incline (equivalent to 7:45 pace). My HR stayed in the 128-140 range (Z1 range for me) for the entire way. Finished with .5 mile @ 8:00 pace and 4% incline, and my HR spiked to 154 (Z4) on the last half mile.
Then did a 90' spinervals class. That was hard after the run. We did 6 x 90" @ FTP (265 watts for me), 3 x 5' at increasing watts each minute of the 5' set. Then finished with 12' @ ftp. Thought I was gonna die when then the instructor called out that as the final rep, but I made it thru. Now nap time.
So much BOOM going on! Congrats to all you fasts on your races this weekend!
I had a nice jaunt on the treadmill with my EN teammates Jen and Cathleen on the mills next to me. Ran 7.5 miles in my new Hoka One One Bondi 2's I ordered up 4 pair, and found the ladies 11's too big (that's never happened before!) and the gent's 9's good. I have a little less room than in my mens Brooks Pure cadence 9.5's so we'll see how it goes. Hoping that my legs feel good after the run.
We all hit a really nice restorative yoga class afterwards and got nice and limber. Ahhhhh!
after Saturday's tough bike, i had to go out for an unscheduled run, it was my b-day and it was a beautiful sunny hi 30s out, just did a nice 30 minute jog through a local park, the kind of run that reminds you that it is good to be alive, that the ability to do the crazy things we do is a gift and that sometimes it is ok to just sit back and enjoy the ride.
@ Pat - that race did not sound like any fun. That cold front isn't strong enough to make it this far south...we were about 80 degrees this afternoon -- completely different weather issues.
@ Bruce - about 5 miles is my limit on a treadmill if you could get me on. That's an kmpressive day!
@Paul the half was fun right up to the last mile when we turned north into the wind. The front was coming through then and being soaked made the 15+ mph wind in the face particularly bitter. Up till then I was plenty warm, and as for the rain I don't mind running in rain. That was about 10am.
They did call the marathon about noon since storms were pushing through. For the full marathoners these were probably the toughest conditions I have ever seen.
@Bruce -Spinervals is what got me from never riding a bike more than about 20 miles to my IMAZ finish in 1 year! Some tough ones (I even did the 5hr one...)
@ Scott -First off Happy B-Day! I enjoy those moments when you just "connect" with the universe/body....whish I could get outa my head and into the enjoying the moment more often.
Today was a reminder of just how precious life is as well for me. I nearly skipped a FB link to a story of "Ohio 8y/o boy "pay's it Forward"....but something got me to click on it.....suffice it to say Not only did the story bring a tear to this Old Soldiers eye...but when I saw who the boys father was.....He was in my unit in Iraq ....and I had just been shown the photos by his father of his newborn son (this young man), just days before he was killed....I crumbled.
I never ate sushi/Ethiopian/"modernist" etc. food before Iraq. Or scuba dived. Or ran a marathon (let alone an Ironman!).
The day will come when I cannot do these things. Today is not yet that day.
I called my Mom n' Dad & My Wife [who had to listen to me tell her "that was incoming I gota Go" too many times....and has seen me leave for 3+ Years (and is 1200miles away now)].... to tell them I loved them. Yes It IS GOOD to be alive. to be blessed with a body that puts up with the abuses I put it through and takes me to places I never believed I would/could go.
Yes- I very much wish Happy Birthday to YOU and may all your future years be long and filled with joy, heath and family!
@ Peter,Pat and Paul-congrats on the races and the 'PR' Peter, and 'almost PR' Pat!
The conditions sounded terrible. You aren't going to believe me but Phoenix got a touch of it yesterday-temps dropped to 50s and rained most of the day (no rain in something like 69 days) with giant hail storms on the north end of the valley which is 2500' elevation. I have friends (tougher than me, like you guys) who sloshed through the Phoenix half and one gal finished the Old Pueblo 50miler in those horrible conditions.
@ David-your story brought a tear to my eye! I have kids just entering-a 19yo son working hard on his advanced pt-joining the navy in the fall and looking towards something "special forces' and a step daughter in navy boot camp at Great Lakes now. Your story makes it feel 'real'
my run today: 90 min to include: 20 min warmup at Z1 2x1mi at 8:07, 7:57 (Z5 =7:57) 1 Z1 mile in between remainder at Z2 The rain had cleared and it was perfect 60s with partly cloudy skies
@ David...we are all truely blessed to be able to do what we do. Thanks for sharing about the young man. I love your quote "today is not yet that day".
@ David...we are all truely blessed to be able to do what we do. Thanks for sharing about the young man. I love your quote "today is not yet that day".
Comments
Somewhere in there something counts for a 5K test. LOL
@Pat Ouch! That doesn't sound like fun at all.
We had similar conditions but not that bad. Temps hovered around the 34F mark and some ice pellets were visited upon us at the mile 10 mark but they weren't that bad. Dr. Garmin thinks the course was a tad short and the pace stuff seems odd compared to The Longbranch Half 2013 where I ran a 1:35:44 but I'll take it. Official time of 1:35:29 - a new PR. WTF? Some cheap bastard mugged me again and stole my chip. I have no idea how I did it but a PR on this hilly course was not expected. I took almost 3 minutes of last year's time here.
http://connect.garmin.com/activity/454077813
I guess work works.
@ Pat and Paul...good job on your races. Strong efforts. Paul...I can't believe you ran 15 the day after a 5k race. That is some serious recovery ability.
@Kate...smart move to back things off today. You got to listen to your body during the OS, especially when it is saying " I need a break".
I ran 12 on the treadmill today as we got 5 inches of new snow last night. I alternated miles @ 8:57 pace with 1% incline and 8:27 pace with 3% incline (equivalent to 7:45 pace). My HR stayed in the 128-140 range (Z1 range for me) for the entire way. Finished with .5 mile @ 8:00 pace and 4% incline, and my HR spiked to 154 (Z4) on the last half mile.
Then did a 90' spinervals class. That was hard after the run. We did 6 x 90" @ FTP (265 watts for me), 3 x 5' at increasing watts each minute of the 5' set. Then finished with 12' @ ftp. Thought I was gonna die when then the instructor called out that as the final rep, but I made it thru. Now nap time.
I had a nice jaunt on the treadmill with my EN teammates Jen and Cathleen on the mills next to me. Ran 7.5 miles in my new Hoka One One Bondi 2's I ordered up 4 pair, and found the ladies 11's too big (that's never happened before!) and the gent's 9's good. I have a little less room than in my mens Brooks Pure cadence 9.5's so we'll see how it goes. Hoping that my legs feel good after the run.
We all hit a really nice restorative yoga class afterwards and got nice and limber. Ahhhhh!
@ Bruce - about 5 miles is my limit on a treadmill if you could get me on. That's an kmpressive day!
They did call the marathon about noon since storms were pushing through. For the full marathoners these were probably the toughest conditions I have ever seen.
@Bruce -Spinervals is what got me from never riding a bike more than about 20 miles to my IMAZ finish in 1 year! Some tough ones (I even did the 5hr one...)
@ Scott -First off Happy B-Day! I enjoy those moments when you just "connect" with the universe/body....whish I could get outa my head and into the enjoying the moment more often.
Today was a reminder of just how precious life is as well for me. I nearly skipped a FB link to a story of "Ohio 8y/o boy "pay's it Forward"....but something got me to click on it.....suffice it to say Not only did the story bring a tear to this Old Soldiers eye...but when I saw who the boys father was.....He was in my unit in Iraq ....and I had just been shown the photos by his father of his newborn son (this young man), just days before he was killed....I crumbled.
I never ate sushi/Ethiopian/"modernist" etc. food before Iraq. Or scuba dived. Or ran a marathon (let alone an Ironman!).
The day will come when I cannot do these things. Today is not yet that day.
I called my Mom n' Dad & My Wife [who had to listen to me tell her "that was incoming I gota Go" too many times....and has seen me leave for 3+ Years (and is 1200miles away now)].... to tell them I loved them. Yes It IS GOOD to be alive. to be blessed with a body that puts up with the abuses I put it through and takes me to places I never believed I would/could go.
Yes- I very much wish Happy Birthday to YOU and may all your future years be long and filled with joy, heath and family!
1 mile -- z4 6:07
1 mile -- z1 7:47
1 mile -- z4 6:07
1 mile -- z1 7:47
2 miles -- z2 6:30
The conditions sounded terrible. You aren't going to believe me but Phoenix got a touch of it yesterday-temps dropped to 50s and rained most of the day (no rain in something like 69 days) with giant hail storms on the north end of the valley which is 2500' elevation. I have friends (tougher than me, like you guys) who sloshed through the Phoenix half and one gal finished the Old Pueblo 50miler in those horrible conditions.
@Scott-happy birthday
@ David-your story brought a tear to my eye! I have kids just entering-a 19yo son working hard on his advanced pt-joining the navy in the fall and looking towards something "special forces' and a step daughter in navy boot camp at Great Lakes now. Your story makes it feel 'real'
my run today:
90 min to include:
20 min warmup at Z1
2x1mi at 8:07, 7:57 (Z5 =7:57)
1 Z1 mile in between
remainder at Z2
The rain had cleared and it was perfect 60s with partly cloudy skies