Sunday, February 03, 2008

1/28/08 - 2/3/08 and Nut Race 5K

I only ran a couple more miles than last week, but a big very difference in how I felt this week. I had some really good runs and was very happy with my 5K performance yesterday. I’m pretty confident I will send in my registration for 3 days of Syllamo on next Monday. I’m going to see how training goes for the upcoming week. This week will be a peak mileage week and then gradually will taper back the mileage and hope the training was enough.

Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10

Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.

1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43

Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.

Splits:

M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25

Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10

Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10

Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10

Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.

Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.

This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.

At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.

M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34

Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.

Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.

Running: 56 Mi - 8:07:24

Weights: 1 hr 15 min

YTD Running: 256.4

March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
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