Training Log Archive: gas_turbine

Aiming for 6:30 pace, and very much surprised myself by going 6:20 pace!!!

Mile 1 - 6:02 - thought I made a huge mistake going out this fast. I have not run a mile this fast in 20 years, not even in training. After this, the idea was to see how much I could hold on. "only 2 miles to go"

Mile 2 - 12:26 (6:24) I was pleased that I held out that long. At this point, the people I was with would be the people I finished around. Interesting to see the ebbs & flows as I would pass them, then they would pass me, etc. I did fall back a bit, though at the end - nothing left for a kick.

Mile 3 - 19:00 (6:34) - actual marker had to be in the wrong place. Time I had when I passed the 3 mile marker was 18:48, but that would mean the next .1 mile was at over 8 minute pace. So I averaged out the last 1.1 mile to get the split I put above.

Finish (3.1 mile) - 19:38.

So in general, extremely pleased. However, I finished 4th in the age group. Time would have been 2nd in 2008, but 5th in 2007. All the guys my age ahead of me had the fancy running clothes - a lot more serious about the whole thing than I am (or am pretending to be). They all looked a lot older than I think I look. Hmmm - do I look that old??.

I proudly wore my ROC shirt once again.

Good day for getting a good time: flat, some wind (more cooling than annoying), no sun, ideal temperature (60's).

Course:
Start on Winton Rd, 95.7 ft North of the North edge of Greenwich Ln, head south on Winton.
Right onto Westfall
Right onto Avalon.
Left onto Vernon Place/Roby Dr.
Right onto Elmwood Ave
Right onto Bonnie Brae Ave
Left onto Danbury Circle
Left onto Winton Rd
Finish is across from flagpole at the High School.

Good breakfast type food afterwards - bagels, bananas, watermelon, and cookies. On a day you race, you are allowed to eat anything you want (strawberry shortcake & coffeecake for lunch).

I'm going to hurt for several days after this one....
http://www.yellowjacketracing.com/Brighton5KOveral...

C • Very impressive! 2

not very fast, with sore legs from the running

Easier today - race tomorrow.
Trying out the 'superfeet'. Worked OK.

Weight broke under 170. (after workout). Pretty happy with that. BMI now in upper end of 'normal' range.

C • Weight 2

33, 30

Started to rain at beginning, causing Jonesy to intentionally drag (let's go home!). Luckily, it stopped after 10 minutes, so for the rest of the run he was OK. He still misses seeing the dog who moved away.

While doing neighborhood loop - did 3 100m striders just to get my legs moving a little faster.
(40 double paces - assuming it is =100m based on my 'standard' O distancing of 42 per 100m).

Weight - 170.0 after shower as well. Must be from not being able to eat solid food for lunch after dental work.

Bought 'smart feet' at fleet feet sports (generic orthotics - good for plantar faciitis). Very comfortable in store - it will be interesting to see how well they work.

I found Fleet Feet to be much more friendly than Medved, which seemed to have an arrogance about it.

Used new inserts - very comfortable. Will try running in them tomorrow, and if that works well, I'll race in them

elatia - locke - (? i) - vanvoorhis
i

with 7 1 minute intervals at 70-75rpm

Finally able to mow lawn. Surprised that lawn was not wet at all.

All the working out and dieting has worked. Blood test came back and everything - HDL, LDL, total, triglicirides, etc. were in the 'good' range - first time in a long long time.

Yay!! Following the doctor's orders works. Now I need to listen to my wife too (Hi E)

i - did I finish up on elatia?

between the rains

slow run

Stopped 1/2 way through. need to get some work done today.

Sort of - almost - beat the hard rain

Event: ROC - Durand Eastman - Picnic and Motala
 

vanvoorhis / concord / locke
Jonesy picked the route.

Just in case it storms tonight, decided to do intervals instead

Neighborhood intervals - two 1 milers
.98 miles [with corners cut - manual routing]
(1.0m exactly in gmaps ped, automatic routing)
add about 8 sec to get 1 mile

6:19 - (6:27 pace)
6:14 - (6:22 pace)
plus .32 & .57 jogs after.

... probably would not have gone to Orienteering today if I hadn't run. It was pouring rain at 5pm.