Monday, August 28, 2006

Training 8/21 - 8/27

Mon-Rest

Tues- Jaera’s Jaunt, 7.1 mi, 56:56: 8:01/mi

Wed-Rest

Thurs- MKT Bridge, Intervals, 7.7 mi, 57:00, 7:24/mi

Fri-Rest

Sat- Panera, 12.5 mi, 1:48:46, 8:42/mi

Sun- Boatman Hill Rd, 4 mi, 31:33, 7:53/mi

I’m not sure if I’m getting faster. My paces for the same week last year are slower this year. Hopefully, I will feel energized by the end of the week. I seemed to sleep a lot this weekend with a 3 hr nap both Sat. and Sun.

Running: 31.3 mi

Cycling: 0 mi

Weight-lifting: 0 min

YTD Running: 1306.46 mi

YTD Cycling: 453 mi

September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon

Sunday, August 20, 2006

Training 8/14 - 8/20

Mon-Cycling, 15 mi, 1:07:50, 4:29/mi

Tues- Dave's Dirty Devil Run, 6.66 mi, 46:30, 6:59/mi; Temps were
cooler and I felt like I was flying. Considering my recent long run
on Sun, I will very pleased.

Evening: Cycling, 40.3 mi, 2:32:25, 3:47/mi; This was an unplanned
ride and my first 40 miler. I had planned to meet with some other
people that were riding, but wasn't sure I could keep their pace 18 -
20 mph. I was about 16 mph avg for this ride so I couldn't keep up.
I enjoyed the ride, but was happy for it to be over. Definitely
pushed the limit. Hopefully, I can do some more of these longer rides
after my marathon in 2 weeks.

Wed-Rest

Thurs- Golf Course, 6 hill repeats, 6.7 mi, 1:02:19, 9:18/mi; The
distance is an estimate, but I did take it pretty easy and didn't push
too hard uphill. I probably should have run the flat trail instead.

Fri-Rest; had planned a bike ride, but it rained (very unusual this
year), Instead, I spent about 3 hours cleaning the house.

Sat- MKT, 10 mi, 1:19:10, 7:55/mi

Sun- MKT, 18 mi, 2:20:32, 7:48/mi, Avg HR 139; Legs were tired, but kept a very consistent pace.

I'm still getting familiar with the Timex Bodylink and will upload a
few of the courses I ran later. I think I am convinced that HR is
some good info and I need to learn to use the % effort function on the
watch. I have 30 miles planned for the first week of my taper, 24 the
next week, and then the marathon on Sept 4th.

Running: 41.36 mi

Cycling: 55 mi

Weight-lifting: 0 min

YTD Running: 1275.16 mi

YTD Cycling: 453 mi

September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon

Sunday, August 13, 2006

Training 8/7 - 8/13

Mon-Cycling, 22 mi, 1:31:10, 4:09/mi

Tues- Tripp 10K, 6.2 mi, 43:25, 7:00/mi

Wed-Rest

Thurs- Capen Park, 7.5 mi, 54:35, 7:17/mi

Fri-weights, upper #1, 42 min

Sat- Columns Course Columns Run, 10 mi, 1:31:13, 9:07/mi

I used for the first time the Timex Bodylink that Hugh gave me for my birthday (not till Oct 31). It keep track of distance, elevation, HR, and pace. I found a free website Bones in Motion to upload the results except for HR. This device provides an amazing amount of data. I left the data recorder on a little long so the time that it gives for my run is longer than actual time. The map that it shows on my blog is static. However, if you are a member, you can search for routes created by andyman68 and see the Google Maps to zoom in.

Sun- HOA Course, 23.75 mi, 3:16:04, 8:15/mi, Avg HR-137

I’m experimenting with creating maps on other sites since you can’t view the maps on BIM unless you are a member.

HOA Course Map Test 1 (temporary link)

HOA Course Map Test 2 (slow)

To get to this point with the Timex I had to use GPS Visualizer Convert to convert the Timex TXT file to a GPX file.

I then uploaded the GPX file to MapMyRun

I also have a Google API Maps Key and will try embedding the maps on my own website. I think this will work better.

Running: 47.45 mi

Cycling: 22 mi

Weight-lifting: 42 min

YTD Running: 1233.8 mi

YTD Cycling: 398 mi

September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon

Sunday, August 06, 2006

Training 7/31 - 8/6

Mon-Cycling, 15 mi, 1:09:10, 4:37/mi

Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:02, 7:35/mi

Wed-Rest

Thurs- Rain Run, 7.1 mi, 52:27, 7:23/mi

weights, upper #2, 39 min

Fri-Cycling, 22 mi, 1:18:18, 3:33/mi; best training time on this course

Sat-Sandbagger 10K, 6.2 mi, 43:06, 6:57/mi

This is a race where you predict your time. You can “win” this race by grossly overestimating how long it will take to run the 10K. Since we stagger the start times from the slowest predicted time to the fastest, usually the person with the largest positive difference between the predicted time and the actual time (lying) wins the race. Theoretically, if everyone told the absolute truth about how fast they planned to run the race, everyone would cross the finish line together, but that never happens.

There were 15 runners that participated. The course is an out and back and quite hilly. I always try to predict my time accurately since I don’t want to win the trophy. In 2004, I was the best predictor for my time. This year I predicted to run it in 41:35 (about the same as 2004). Since I predicted the fastest time, I was the last person to start. I had to wait about 28 minutes from when the first person started.

There was one guy that predicted 25 seconds slower than me so I had someone to pace myself (didn’t wear a watch). I ran to the out and then back and it really seemed like it went quickly. As I was nearing the 6.0 mile marker, I passed a couple people between that point and the end so I placed 13 out of 15 runners.

As for my prediction, since I ran it in 43:06, I was off by 1:31. I was pretty happy with my time considering the 22 mile bike ride Fri night and no taper. I was not the best predictor, but one of the fastest finishers. The guy that started in front of me also had an actual time of 43:06. Hugh predicted 50 minutes and ran in 50:37. The best predictor was off by 22 seconds and the “winner” of the race finised 3:31 faster than he predicted.

Results will be posted at Great Sandbagger


Sun-MKT, 16 mi, (7:49, 7:25, 7:11, 7:16, 7:15, 7:40, 7:33, 7:23, 7:46, 7:27, 7:28, 7:24, 7:30, 7:49, 7:29, 7:10), 1:59:34, 7:28/mi avg

I started the run with 2 other runners since I had posted a message to our group last week. They ran out with me for the first 4 miles and then turned around. It was nice having someone to get me started. Goal pace for this run was between 7:15 - 7:30. It was just a little warm 77F when we started at 6:30 so I am happy with the result.

Mileage not quite as high as I planned this week, but I ran some fast paces every run. I also substituted a couple bike rides for recovery runs.

Running: 38.4 mi

Cycling: 37 mi

Weight-lifting: 39 min

YTD Running: 1186.35 mi

YTD Cycling: 376 mi

September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon