Sunday, July 27, 2008

2008 Show-Me State Games 5K

I woke up feeling sore, limping, and in no shape to run a race. Also, my weight was up this morning about 6 lbs due to what I ate and drank yesterday. I was hoping the warm-up would help and it did but not enough and I wasn't feeling very motivated to race. The race starts out down hill and a lot of people started off fast and I passed them before we went under the tunnel at Stadium. My GPS was acting screwy saying I was going a 3:12 pace at the beginnng. Someone yelled before the first mile that I better pick it up since a little girl was close behind me. I manually pressed the split at the first mile. It was way off since my GPS was off.

We had to turn onto Conley and run up 4th St instead of staying on 5th due to road construction, but it was the same distance. On Locust the course goes slightly up hill and I was gaining on the guy in front of me that was in the 50 - 54 group. By the time we turned onto Hitt I was right beind him and then passed him. Before the end of Hitt, I passed a guy in the 20 - 24 group. There was another in front of me but too far to catch. Before the 2 mi I also noticed the distance had not increased on my watch. I had accidentally shut it off when I hit the manual split. I could still see my instantaneous pace though. I figure I would finish in close to 20 min at this pace.

Near the end we run down a hill and make a sharp right into the Stadium where I almost over shot my turn. Then around the track which I kind of enjoy this type of finish. I see the clock is over 20 minutes and I finish in 20:35, but the course turned out to be 0.1 long just like last year.

My pace though was much slower than my usual 5K pace. This was not a good race for me. I really didn't start feeling good until I hit the track and it was almost over. Hugh finished in 22:30 which was a really good time and was 2nd in his age group adn 14th overall. I was also 2nd in my age group and 7th overall.

Thursday, July 24, 2008

update

I'm no longer going to post weekly workouts and will just post race reports and maybe an occasional update. If anyone wants to check out my training see my Running Ahead Log.

Thursday, July 17, 2008

7/7/08 - 7/13/08 and Smokin' Chicks 5K

I felt like I was running tired for many of the runs this week. I had planned to cut back and did cut back 20 miles. On Thursday, I was feeling good and had an excellent tempo. This probably wasn't smart to do considering I had a 5K on Saturday. I took Friday off, but still didn't feel like running the 5K on Saturday. It turned out to be a hot 5K and I was glad it was over. I didn't push myself too hard for the race. That morning I left for Bismarck. On the way there I met Danielle for about an hour in Minneapolis. We had an enjoyable chat and then it was time for me to catch my plane. I had hoped to possibly get a run on Saturday when I got there, but had to wait until Sunday morning and had a second run in the evening.

Date: 7/7/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 35:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (155 - 6/6/5)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (55 - 12/11)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (130 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (37.5 - 12/12)
Stability Ball Crunch (25lb - 50/50 alt/60)
PT Exercises/Stretches

Date: 7/8/2008 5:30 AM
Type: Easy
Course: Dreier Dirty Dozen - A Route
Distance: 9.3 miles
Duration: 1:12:05
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 77° F, Overcast, Humid
Notes: I wasn't sure I was ready to run the hilly Dreier course today. No other reason than I just didn't think I felt like pushing it hard today. I ran with Dan the entire way although I passed a few people on Chapel Hill and they all passed me when it became flat. Makes no sense but I just like picking up the pace on hills if I am feeling up to it.

We took it pretty easy keeping a conversation pace (and we were conversing) the entire run. It was an enjoyable run and I was pretty soaked by the end from the humidity. Somehow we missed getting any rain while running but I think it would have been welcome. I think we ran the perfect pace today and I enjoyed it.

m1 - 8:44
m2 - 7:58
m3 - 7:44
m4 - 7:44
m5 - 7:44
m6 - 7:55
m7 - 7:48
m8 - 7:33
m9 - 7:23
0.3 - 1:33

Date: 7/8/2008 5:00 PM
Type: Easy
Course: Grindstone
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 77° F, Rain, Humid
Notes: Easy run with Dan and Hugh at Grindstone. It sprinkled a bit but we missed any major rain.

m1 - 9:01
m2 - 8:52
m3 - 8:52
m4 - 7:56

Date: 7/9/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 40:00
Weight: 153 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (112.5 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 17)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (60 - 20)
Pull-ups - 4 types (8/7/7/6)
Dips (14/12/11)
PT Exercises/Stretches

Date: 7/9/2008 5:10 PM
Type: Hill
Course: West Loop
Distance: 8.3 miles
Duration: 1:04:13
Pace: 7:45 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: Humid
Notes: Ran with Dan and Hugh from the Newman Center. We all ran together until Fairview Rd when Hugh stopped for water. Picked up the pace a little each mile. Overall run felt good and I felt a little more energetic than yesterday's afternoon run.

m1 - 8:45
m2 -7:58
m3 - 7:33
m4 - 7:44
m5 - 8:01
m6 -7:34
m7 - 7:15
m8 - 7:10
0.3: 2:11 (7:17 pace)

Date: 7/10/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 8 miles
Duration: 56:01
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 9/10
Weather: 70° F, Sunny, Humid
Notes: Started the run today with Dan and we were further back in the pack so had to pass a lot of runners. Once we got around, Phil comes up behind me on the right. I stay behind him and Tony since I know if I speed up, he will too. At the mulch pile, I decide to go around the opposite direction so I can set my own pace. Tony made it around just before I did and the rest were behind me. I'm not sure what got into me today, but I just kept pushing the pace. I heard someone behind me several times. Before a mile to the end Matt Dreier catches up to me and somehow I get sucked into running with him until the end. I almost couldn't talk by the time I stopped. I ran the last 0.25 mi with Dan to round off to 8 miles. I think I will rest tomorrow so maybe I can be ready for the 5K on Sat.

m1 - 8:17
m2 - 7:36
m3 - 7:22
m4 - 7:01
m5 - 6:22
m6 - 6:36
m7 - 6:25
m8 - 6:23

Date: 7/12/2008 7:50 AM
Type: Easy
Course: Smokin' Chicks
Distance: 3.1 miles
Duration: 28:30
Pace: 9:12 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 1/10
Weather: 80° F, Overcast, Humid
Notes: Warmed up with Hugh before the race. It was quite warm and when I got done I drank nearly a 20 oz bottle of water right before the race.

m1 - 9:27
m2 - 9:16
m3 - 8:45
0.1 - 1:02

Date: 7/12/2008 8:30 AM
Type: Race
Course: Smokin' Chicks
Distance: 3.1 miles
Duration: 19:17
Pace: 6:14 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Field Placement: 11 / 126 (8.7%)
Age group: 30 – 39
Group Placement: 4
Weather: Humid
Notes: I wasn't real motivated about this race Fri night after a draining day at work, but woke up feeling better about it. I knew though I would be lucky to finish under 20 minutes with the heat. I didn't feel like I started out too fast. Caught up to Darrin early in the race and passed him. He passed me back at the turn around at about 1.3 miles. He really picked up the pace and was running an excellent race. I just didn't feel motivated and legs didn't feel fresh so I didn't push it. I did see 2 young teenage guys just after the 2 mile mark that I was catching and passed easily. I managed to get pretty far ahead of them but no one really in my sights to catch. Once I crossed the finish line I didn't feel like I had run too hard. I like running in the heat but just didn't feel like racing in it today.

Managed to place 11 overall and 4th in AG. Hugh placed first in his age group and took home a trophy.

m1 - 6:08
m2 - 6:18
m3 - 6:25
0.1 - 0:26

Date: 7/12/2008 9:10 AM
Type: Easy
Course: Smokin' Chicks
Distance: 2 miles
Duration: 15:35
Pace: 7:48 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: Humid
Notes: Ran a 2 mile cool down. Would have liked to do more but no time.

Date: 7/13/2008 7:00 AM
Type: Long
Course: Bismarck River Run
Distance: 14.3 miles
Duration: 1:50:08
Pace: 7:43 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 53° F, Sunny
Notes: Last night I planned out my route to run today in Bismarck. I modified a route that someone had created on mapmyrun. I generally ran this route http://www.mapmyrun.com/run/united-states/nd/bismarck/319011524506 except deviated a few places to check out the different directions of the trails. I didn't realize the River Road portion had a paved trail along the side. The course ended up following this trail system at about 6.5 miles and almost all the way back to the hotel. Some of the trail was next to the Missouri River. I also didn't realize I can get on this trail system about a half mile from the hotel so I have a lot more options. I learned quickly that the street portion was very easy to navigate and I don't think I could get lost here. It is all laid out very neatly. The trails are all paved and very nice just like Madison. I guess a state with a billion $ budget surplus from their oil profits can have nice trails.

The temps were perfect, sunny, and not nearly as windy as yesterday when I arrived. It would have been a perfect day to run a marathon. It stays light until 10 pm here so maybe I will get out again later. I didn't see anyone out running for a few miles and then encountered several runners on the trail. I took it pretty easy. The run didn't seemed very easy since I felt cool nearly the entire run. This will be nice running for a few days, but will appreciate the humid warm temps in Missouri more. I didn't carry any water on this run and was fine. I did notice quite a few vending machines with drinks along the course and thought would be nice if Columbia's parks and trails had vending machines. It seems strange that we don't. Also, paved trails are great to run on.

m1 - 8:14.......m8 - 7:44
m2 - 8:02.......m9 - 7:51
m3 - 7:55.....m10 - 7:58
m4 - 7:37.....m11 - 7:37
m5 - 7:37.....m12 - 7:30
m6 - 7:44.....m13 - 7:30
m7 - 7:35.....m14 - 7:12
0.3 - 2:02 (6:47 pace)

Date: 7/13/2008 8:20 PM
Type: Easy
Course: Bismarck River Run
Distance: 8 miles
Duration: 1:07:44
Pace: 8:28 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 82° F, Sunny
Notes: I ran after we got back from dinner since it looked like a really nice evening and there were a lot of people out biking, roller blading, a few runners, and baseball games in the park. The people here are much more active at night than early in the morning when I ran and didn't see hardly anyone out. I ran on the Bismarck trail down to the river which was the one I ran earlier today. I went out a little over 4 miles and up a hill on a part I didn't run earlier which was on a bluff way above the river. That ended at a parking lot so I turned around and then noticed a dirt trail going off several places. I wasn't feeling well from dinner and everything else I have eaten today but still was too tempted so I took this trail. It went up even higher on the bluff and then dropped down. This was enough to really stir up my dinner so I got onto the road at the bottom and then crossed back over to the trail. I probably wasn't on this dirt part for even a half mile. This actually cut off some distance from the turn around. I found a bathroom quickly on the trail and had about 1.5 miles to go. The run ended perfectly at 8 miles so I stopped and walked just a few steps into the hotel. Legs feel tired and this run didn't feel as easy as the morning run today.

m1 - 8:33
m2 - 8:34
m3 - 8:23
m4 - 8:45
m5 - 8:55
m6 - 8:02
m7 - 8:13
m8 - 8:17

Running: 60.1 - 7:48:14

Weights: 1 hr 15 min (2 workouts)

MTD Running: 141 mi

YTD Running: 1703.3 mi

July 27-Show-me State Games 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Sunday, July 06, 2008

6/30/08 - 7/6/08

Started the week off with a rest day since I felt very tired on Monday. I didn't get up to lift weights since my body was saying to rest. I felt better on Tuesday morning and had a good run but Wednesday failed to get up for a weight workout. I had spent the night before cleaning the house so was tired. I had a higher than usual mileage week but ran most of the runs at an easier pace. I felt great after the long run on Sat and did a weight workout later in the morning. Next week I will cut back my mileage and try to get back on schedule with the weights.

Date: 7/1/2008 5:45 AM
Type: Easy
Course: Tripp 10K - A Route
Distance: 6.2 miles
Duration: 43:30
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Today was world record day and we surpassed the goal of 200 runners with about 217. After the picture was taken, we didn't get started until 5:45. Ran with Dan and Sam at the start and Dan most of the run. The speedsters passed us on Nifong and Phil and Tom caught up to us.

I picked it up just a little on Forum and ran ahead with Phil staying right with me. I ran pretty hard down the hill in the last mile but overall average effort.

m1 - 8:10
m2 - 7:05
m3 - 7:15
m4 - 7:01
m5 - 6:58
m6 - 5:43
.2 - 1:18

Date: 7/1/2008 5:00 PM
Type: Easy
Course: Grindstone
Distance: 9 miles
Duration: 1:12:34
Pace: 8:04 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 88° F, Sunny
Notes: Hugh and I met Dan for a run at Grindstone. Dan was running late so we went ahead and ran a few miles. I ran 3 before he arrived. It was a good run and we talked about our stressful day at work. I was in a bad mood but felt much better by the end of the run. The run felt pretty easy and the pace was steady.

After eating dinner and going to the store, I was feeling very wiped out. I made Hugh drive home while I dozed and as soon as everything was put away I went to bed and didn't record any of my runs. Woke up feeling a little better but no energy to do a morning workout. I remember feeling really thirsty when we got into the car so I don't think I drank soon enough or enough after the run plus the crappy day at work just wore me out mentally and physically. I need a vacation from work, but too much to do.


M1- 8:17
m2- 8:05
m3- 8:02
m4- 8:23
m5- 8:05
m6- 8:12
m7 - 8:02
m8 - 7:51
m9 - 7:34

Date: 7/2/2008 5:00 PM
Type: Hill
Course: West Loop
Distance: 9.25 miles
Duration: 1:17:18
Pace: 8:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 73° F, Rain
Notes: Ran with Dan and Hugh from the Newman Center. We did the same loop as last week except ran back on Stadium to West Blvd to Stewart rather than take the trail all the way back. We all ran together except Dan stopped once to relieve himself at the Sinclair and then caught back up to us on Fairview. Hugh took the trail all the way back. We kept the pace pretty easy especially up the hills. The rain had stopped by the time we finished. I really enjoyed running this course. The run seemed to go fast even though we ran longer.

m1 - 9:21 (GPS went out for awhile so this mile is long)
m2 - 8:16
m3 - 8:09
m4 - 8:30
m5 - 9:31
m6 - 8:09
m7 - 8:16
m8 - 7:55
m9 - 8:00
0.25 - 1:10

Date: 7/3/2008 5:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 7 miles
Duration: 54:28
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 70° F, Overcast
Notes: We set out to run to the mulch pile at Grindstone today, but due to way too much rain last night the low crossing on the MU Rec Trail was under water and moving fast. No one was brave enough to try crossing it. I was running with Dan, Phil, John, and Sam at this point. Dan, Sam, John and me went up the road towards Gerbes and turned on Forum. John wanted to run farther so he went to Scott Blvd. The run was about 6.5 miles so we ran another 0.5 miles when we got back to the trail. My GPS didn't work for the first 1.6 miles so I got the splits from Dan. This was a reasonably paced run before tomorrow's 4 mile race.

m1- 8:49
m2-7:51
m3-7:44
m4-7:57
m5-7:30
m6-7:31
m7-7:02

Date: 7/4/2008 7:00 AM
Type: Easy
Course: Parley Pratt 4 miler
Distance: 3 miles
Duration: 25:08
Pace: 8:23 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 65° F, Sunny
Notes: Warmed up with Dan S & H before the race on the trail. Hugh warmed up but took a different course than the race. Legs were feeling a little tight so this run helped loosen things up.

m1 - 8:58
m2 - 8:20
m3 - 7:51

Date: 7/4/2008 7:50 AM
Type: Race
Course: Parley Pratt 4 miler
Distance: 4 miles
Duration: 24:35
Pace: 6:09 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 3 / 115 (2.6%)
Weather: Sunny
Notes: July 12-Parley Pratt Report

Date: 7/4/2008 9:20 AM
Type: Easy
Course: Parley Pratt 4 miler
Distance: 3 miles
Duration: 25:06
Pace: 8:22 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: Sunny
Notes: Ran the recovery run with Hugh, Dan S and Dan H. I hung back with Dan H. until we got to Forum and noticed Dan S. had turned up Forum and then Katy so I followed and caught up on the hill which took some effort. We turned on Martinshire and back to Chapel Hill to the park which turned out about perfect and hit 3 miles.

m1 - 9:04
m2 - 7:44
m3 - 8:18

Date: 7/5/2008 5:15 AM
Type: Long
Course: Heart of America Course Training
Distance: 20 miles
Duration: 2:40:52
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 59° F, Sunny, Humid
Notes: I arrived 15 minutes early so I decided to run 2 miles rather than wait. Dan, Phil, Allan, and Matt showed up to run. Matt runs with the Tu/Th group and found about the run on the Tryathletics calendar. We all stayed together for the entire run except the last 2 miles spread out a little. The entire run felt very easy other than running up Easley Hill and running with Dan trying to catch Allan and Phil near the end. We ran back a quarter mile to run in with Matt and then I stopped at 20 miles. A very good run today with beautiful course, very little traffic for most of the run, and perfect weather. The gravel part of the course was a little rough to run and the rest was about what we expected. No flooding this time so we didn't have to run an extra hilll.

m1 - 8:52...........m11 - 8:01
m2 - 8:30...........m12 - 8:09
m3 - 8:40...........m13 - 7:36
m4 - 7:58...........m14 - 7:51
m5 - 7:55...........m15 - 7:51
m6 - 8:09...........m16 - 7:55
m7 - 7:44...........m17 - 7:59
m8 - 8:16...........m18 - 8:20
m9 - 8:02...........m19 - 7:09
m10 - 8:05.........m20 - 7:37

Date: 7/5/2008 10:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 36:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: It was strange, but it actually felt good to finally pick up some weights today after the long run. I guess I got enough sleep since I didn't feel like napping. I grazed the side of my foot when I dropped a 35 lb weight but fortunately the floor took most of thei impact.

Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 19)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/6/5)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (57.5 - 20)
Pull-ups - 4 types (8/8/5/5)
Dips (13/11/10)
PT Exercises/Stretches

Date: 7/5/2008 2:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 3 miles
Duration: 26:43
Pace: 8:55 / mile
Shoe: adidas Supernova
Weight: 153 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 81° F, Sunny
Notes: Met Dan, Copper and Tanner to run at Bear Creek Trail. I ran with Bruno while Hugh took Rusty for a walk since his leg was a little unstable today. After running, the dogs played in the pond. Rusty enthusiasticallly fetched the Frisbee from the water and didn't want to stop even though his leg had to be hurting. Some other dogs had a great time playing with Copper and Tanner's toy. Very entertaining to watch as they chased each other around the park.

Date: 7/6/2008 8:55 AM
Type: Hill
Course: Clay's Fork
Distance: 6.8 miles
Duration: 52:19
Pace: 7:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 78° F, Humid, Partly Cloudy
Notes: Great morning for a beautiful run. I was happy to see the temps had already warmed up and felt pretty humid too. It felt good to push the easy pace just a little on the hills. Everything felt pretty good today and didn't feel too tired.

m1 - 8:10
m2 - 7:44
m3 - 7:55
m4 - 7:30
m5 - 7:12
m6 - 7:37
0.8 - 6:11 (7:44 pace)

Date: 7/6/2008 2:05 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.64 miles
Duration: 1:28:09
Pace: 9:09 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 91° F, Sunny, Humid

Ran with Dan at Rock Bridge for a hot and humid run. We both carried water and he planted water at 5.5 miles. We ran the Deer Run loop except avoided the grasslands and ran on the new trail. Dan set a good pace and this run felt okay. I was feeling a little tired but legs felt okay. I was thoroughly soaked by the end but I think I stayed well hydrated. I had drank almost all my Nunn at the 5.5 miles when I refilled with water.

After we finished we waited for about 25 min for Hugh since he was running from home to the park. As soon as I left to look for him, he arrived. We all then went to Andy's for frozen custard. This was especially well-deserved after a good week of running and today's hot run.

m1 - 9:10
m2 - 9:20
m3 - 9:10
m4 - 8:42
m5 - 9:01
m6 - 9:13
m7 - 9:17
m8 - 9:07
m9 - 9:42
.64 - 5:50 (9:10 pace)

Running: 80.9 - 10:50:42

Weights: 36 min (1 workouts)

MTD Running: 80.9 mi

YTD Running: 1643.1 mi

July 12-Smokin' Chicks 5K
July 27-Show-me State Games 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Friday, July 04, 2008

2008 Parley P. Pratt Memorial 4 Miler Freedom Run

The weather was great for the 4th of July with nice cool temps. After running a 3 mile warm-up, we had the usual pre-race ceremonies and explanation that we are running to celebrate the jail break of Parley P. Pratt. I wasn't sure what to expect for pace. I had ran the course at 6:07 pace last year but didn't think I quite had that in me today. Temps were cooler this year probably in the lower 70s and the course is also shaded by the trees since this race is 2 miles out and back on the MKT trail.

Based on how I felt I thought my goal would be to run around 25 minutes. We lined up in the grass to start. I felt like I was going a little fast and GPS said 4-something pace so slowed a little and waited for it to smooth out. I was right around a 6 min pace. I was in 5th place at this point in the beginning. Before the first half mile Dan Lopez passed me and I noticed the 2 guys ahead of us slowing. We both passed them and at this point I was in 3rd place. The guy ahead of us was looking strong. I thought I could stay with the young Mr. Lopez. I stayed just behind him and almost thought about passing him once but he seemed to be picking up the pace. My first mile split was 6:14.

Before the turn around, Lopez had begun to pull ahead and I didn't try to keep up. At the turn-around I see the first person behind me is Dan S. but he wasn't close enough yet to give me a push. I keep about the same pace as first mile and the second is 6:11. The 3rd mile I feel like slowing down. Normally at this point seeing the other runners come at me helps me speed up but not today. I'm just hoping I can maintain my pace enough so that Dan doesn't blaze past me right at the end.

As I turn the corner to go back around the lake I look behind and don't see anyone. I looked again on the next corner and still no one. I push on to the end with a final mile split of 5:45 and I think it was about 0.08 short. So I finish only 5 seconds slower than my official time last year which is decent considering I didn't feel like I pushed the effort too hard today. If Phil or Dan had caught up to me, I am sure I would have run harder. I placed 3rd of 115 people.

Phil placed 4th, Dan S. 5th, Dan H. 12th, and Hugh 15th. Hugh was the second over 50 male. Awards were watermelons for 18 and under, 18 - 49, and 50 and over male and female. The Lopez family took 2 melons. They are a fast family.

After the race, I ate some bananas and collected my special Tu/Th group bead for running the race. We stayed for the awards ceremony and then ran 3 more miles.

m1 - 6:14
m2 - 6:11
m3 - 6:25
m4 - 5:45 (0.92 on GPS - 6:15 pace)