Mon-Cycling – 22 mi, 1:27:56, 4:00/mi
Tues- Tripp 10K, 6.2 mi, 43:44, 7:03/mi; started out slower with warmup for the first 2 miles and easily running sub-7 miles the last 4 miles.
Wed-Rest
Thurs-MKT (progressively faster run), 5.9 mi, 44:55, 7:37/mi
Fri-Rest
Sat-Columbia Half Marathon Course, 13.3 mi, 1:49:52, 8:15/mi; We ran the end of the course incorrectly and ended up a little longer. This race is next week. Probably was not good to run this much the day before the duathlon, but felt I needed the mileage this week.
Sun-I woke up feeling sore which is unusual for a slower paced run. I was trying to run quietly (less impact) yesterday so maybe I used some leg muscles differently.
We left for the duathlon about 5:45 and picked up Hugh’s teammate on the way. We arrived in Sedalia about 7:20. I didn’t get a chance to warm up for the run and really didn’t feel that great. Once we started though I was in race-mode. First mile in 6:09, second in 6:23 and last 1.1 mile in 7:00 for a total of 19:32 for the first 5K. I passed at least one guy in the latter part but otherwise maintained my position.
Then off to the bike and I think I had a fairly quick (less than a minute) transition but didn't keep track of the time and the results included it in the bike time. I couldn’t seem to get my left foot clipped in for a few blocks but got off to a good start otherwise. The bike was out 9.3 miles with a couple turns and then back. The course was rolling but no severe hills. I didn’t see anyone close behind me until after the turnaround when I was passed by a couple guys. On the way back the wind was terrible and I’m sure I was slower than on the way out. By the time I was done with the bike I felt pretty spent. Counting the run to bike transition bike time was 59:23. Transition to the run wasn’t as quick as I would have liked (feeling shaky) since I was a little slow getting my running shoes on. Transition to the run was 50 seconds.
I didn’t have too much trouble getting into running mode and it was actually a relief to be running although pace was slower than first 5K which I expected. I passed one of the bikers that passed me early in the run. First mile split was 6:51, second was 6:50, and the last 1.1 (passed another of the bikers that passed me) was about 7:16 for a total of 20:57. Overall time was 1:40:42 which is 20 seconds slower overall than last year. My first 5K was faster 10 seconds faster than last year and my second was 13 seconds slower. I think the second 5K wasn’t so good due to the wind on the bike making me tired.
I thought Hugh’s teammate was surely going to pass me in the second half of the bike ride but she did not. However, they gained about 4 minutes on me since she is faster than me. Hugh ran each 5K in 22-something. Out of 3 teams, they placed first and won GOLD medals! Hugh ran the first 5K in 22:39 and the second in 23:28. Judy's bike time was 57:16 for a total of 1:43:23.
I placed second in my age group of 30 – 39 and won a SILVER medal plus a pottery mug. Actually, placed 3rd but the guy in my age group won. I placed 8th overall out 37. Last year I placed 9th out of 29 individuals and 4th in age group (got 3rd place award). So as far as placing, I seemed to improve.
Not real happy with my performance on the bike, but can’t do much about the windy conditions. I felt the running was good considering my legs did not feel fresh and I didn’t put forth all my effort on the first 5K. I felt like I recovered pretty well from the bike during the run and not a bad second 5K either.
The three of us went to Arby's in Sedalia to get something to eat after the race, and we wore our medals.
Sedalia Duathlon Course Map, Elevation, and Timex Data.
Running: 31.6
Cycling: 40.6 mi
Weight-lifting: 0 min
YTD Running: 1450.06 mi
YTD Cycling: 575.6 mi
By the end of the week, I felt pretty tired this week. I really need to take it easy next week so I’m ready for the half on Saturday.
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Sunday, September 24, 2006
Sunday, September 17, 2006
Training 9/11 - 9/17 and Chevy's 5K
Mon-Rest
Tues- Dreier Dirty Dozen, 9.1 1:06:27, 7:18/mi; It was raining a bit when we started and progressively rained harder. My shoes were thoroughly soaked. I was surprised my time on this course was the fastest this year.
Wed-Rest
Thurs-Rock Quarry, 7.5 mi, 57:25, 7:39/mi
Cycling – 22 mi, 1:14:30, 3:23/mi; I was planning to only go 15 miles, but then decided to complete the 22 mile loop since I was making good time. This ended up being the fastest training time I have done on this course. It’s amazing what a difference 1 mph can shave off my time.
Fri-Rest
Sat-Chevy’s Mexican Independence Day 5K
We decided to sleep in a bit and woke up about 6:30 to get ready to leave at 7:15 for the race. This is the 4th annual race and I have ran this one every year. Last year I ran, but didn’t race it since it was 2 days before the HOA marathon. We consumed our pre-race shake and headed out the door.
I’m not sure if I wasn’t awake, but didn’t feel real energetic. We picked up our race numbers and shirts and then had a few minutes to warm-up. After 1.5 miles of warm-up, I felt much better. At this point, it was about 5 minutes until the race started.
This year the race started in the parking lot of Chevy’s instead of in the road as in past years. This worked much better. Last year we had a false start due to traffic. I took off with the lead pack (me and 2 other runners). There was another super fast guy that was immediately ahead of us and definitely not our competition.
I knew one of the runners and in other 5K races we are frequently close, but he usually beats me. I’ve beat him at longer distances though. A race a few years ago, I used him to set my pace and finished one second behind him in a 5K. He wasn’t in my age group at that time, but he is now in my age group. I was running right behind him and then passed him near the beginning. He caught up to me and another guy as well so the 3 of us were running side by side. First mile split was 5:53.
The three of us continued to run side by side. I really didn’t plan this, but it felt like a good pace for me so I stayed with them. Second mile split was 5:59. I’m thinking this is feeling like a real race since I’ve never been that close with 2 other runners for that long. I’m also thinking that at this pace I have a chance of possibly setting a new 5K PR. Even though this is a pretty flat course, I usually run it in around 20 min. After feeling great for the first 2 miles, the third mile, I didn’t feel so energetic The guy that I know started to pull a bit ahead and left us in the dust, and then the other guy was a bit ahead of me too.
I think I erred at this point since I didn’t try hard enough to stay with either of them. I need to remember that the last mile in a 5K isn’t going to be easy. So at this point, I am in 4th place overall and just trying to hang on. Another guy catches me and passes me somewhere between 2.5 and 3 mi. At 3 mi, my split is 6:45. I think I could have run it faster. I push hard until the end and run the last 0.1 in 37 seconds for a total time of 19:14. The guy ahead of me is 19:07, guy ahead of him is 19:01, and the other guy that left us in the dust is 18:39 which I think was a PR for him. He ran a great race. I wish I had tried harder to stay with him. The guy that finished ahead of me was kneeling and dry heaving so I had to duck under the tape to exit the finishing shoot.
The guy that won the race in 16:51 was in my age group, the guy that placed second was in my age group, so I received the 3rd place medal for my age group. I feel like I probably should have placed at least 3rd overall as well if I had pushed a little harder. I wasn’t puking like the guy in front of me so he obviously ran a harder race. I felt good after stopping.
I was 5th of 157 runners and Hugh placed 24th overall and also 3rd in his age group. His time was 22:46 which he wasn’t real happy, but I thought he did very well. He thought he should have been faster than last year, but he was 10 seconds slower.
My time was a 40 second PR for this course so I can definitely be happy about that even though I truly feel I could have run a smarter race in that last mile. That last mile is very mental and I just didn’t focus enough.
3.1 mi, 19:14, 6:12/mi, avg HR was 162 (proof that I didn’t run hard enough!)
Chevy’s 5K Results
Sun-The plan for today was to do a 4 mi run, 22 mi bike, and a 4 mi run. However, it rained all morning and was still raining in the afternoon. Instead, I decided to do a 16 mi run and Hugh joined me on the MKT for a 14 mile run. By the time we started our run it was barely raining and stopped shortly after we started.
MKT (flat course), 16 mi, 1:58:52, 7:26/mi
I was very happy with my splits for this run:
M1-7:36
M2-7:33
M3-7:34
M4-7:21
M5-7:37
M6-7:20
M7-7:35
M8-7:26 (1:00:02)
M9-7:31
M10-7:27
M11-7:20
M12-7:27
M13-7:23
M14-7:15
M15-7:13
M16-7:11 (58:50 for the second 8 miles)
Felt great after this run and not totally spent.
Running: 37.1
Cycling: 22 mi
Weight-lifting: 0 min
YTD Running: 1418.46 mi
YTD Cycling: 535 mi
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Tues- Dreier Dirty Dozen, 9.1 1:06:27, 7:18/mi; It was raining a bit when we started and progressively rained harder. My shoes were thoroughly soaked. I was surprised my time on this course was the fastest this year.
Wed-Rest
Thurs-Rock Quarry, 7.5 mi, 57:25, 7:39/mi
Cycling – 22 mi, 1:14:30, 3:23/mi; I was planning to only go 15 miles, but then decided to complete the 22 mile loop since I was making good time. This ended up being the fastest training time I have done on this course. It’s amazing what a difference 1 mph can shave off my time.
Fri-Rest
Sat-Chevy’s Mexican Independence Day 5K
We decided to sleep in a bit and woke up about 6:30 to get ready to leave at 7:15 for the race. This is the 4th annual race and I have ran this one every year. Last year I ran, but didn’t race it since it was 2 days before the HOA marathon. We consumed our pre-race shake and headed out the door.
I’m not sure if I wasn’t awake, but didn’t feel real energetic. We picked up our race numbers and shirts and then had a few minutes to warm-up. After 1.5 miles of warm-up, I felt much better. At this point, it was about 5 minutes until the race started.
This year the race started in the parking lot of Chevy’s instead of in the road as in past years. This worked much better. Last year we had a false start due to traffic. I took off with the lead pack (me and 2 other runners). There was another super fast guy that was immediately ahead of us and definitely not our competition.
I knew one of the runners and in other 5K races we are frequently close, but he usually beats me. I’ve beat him at longer distances though. A race a few years ago, I used him to set my pace and finished one second behind him in a 5K. He wasn’t in my age group at that time, but he is now in my age group. I was running right behind him and then passed him near the beginning. He caught up to me and another guy as well so the 3 of us were running side by side. First mile split was 5:53.
The three of us continued to run side by side. I really didn’t plan this, but it felt like a good pace for me so I stayed with them. Second mile split was 5:59. I’m thinking this is feeling like a real race since I’ve never been that close with 2 other runners for that long. I’m also thinking that at this pace I have a chance of possibly setting a new 5K PR. Even though this is a pretty flat course, I usually run it in around 20 min. After feeling great for the first 2 miles, the third mile, I didn’t feel so energetic The guy that I know started to pull a bit ahead and left us in the dust, and then the other guy was a bit ahead of me too.
I think I erred at this point since I didn’t try hard enough to stay with either of them. I need to remember that the last mile in a 5K isn’t going to be easy. So at this point, I am in 4th place overall and just trying to hang on. Another guy catches me and passes me somewhere between 2.5 and 3 mi. At 3 mi, my split is 6:45. I think I could have run it faster. I push hard until the end and run the last 0.1 in 37 seconds for a total time of 19:14. The guy ahead of me is 19:07, guy ahead of him is 19:01, and the other guy that left us in the dust is 18:39 which I think was a PR for him. He ran a great race. I wish I had tried harder to stay with him. The guy that finished ahead of me was kneeling and dry heaving so I had to duck under the tape to exit the finishing shoot.
The guy that won the race in 16:51 was in my age group, the guy that placed second was in my age group, so I received the 3rd place medal for my age group. I feel like I probably should have placed at least 3rd overall as well if I had pushed a little harder. I wasn’t puking like the guy in front of me so he obviously ran a harder race. I felt good after stopping.
I was 5th of 157 runners and Hugh placed 24th overall and also 3rd in his age group. His time was 22:46 which he wasn’t real happy, but I thought he did very well. He thought he should have been faster than last year, but he was 10 seconds slower.
My time was a 40 second PR for this course so I can definitely be happy about that even though I truly feel I could have run a smarter race in that last mile. That last mile is very mental and I just didn’t focus enough.
3.1 mi, 19:14, 6:12/mi, avg HR was 162 (proof that I didn’t run hard enough!)
Chevy’s 5K Results
Sun-The plan for today was to do a 4 mi run, 22 mi bike, and a 4 mi run. However, it rained all morning and was still raining in the afternoon. Instead, I decided to do a 16 mi run and Hugh joined me on the MKT for a 14 mile run. By the time we started our run it was barely raining and stopped shortly after we started.
MKT (flat course), 16 mi, 1:58:52, 7:26/mi
I was very happy with my splits for this run:
M1-7:36
M2-7:33
M3-7:34
M4-7:21
M5-7:37
M6-7:20
M7-7:35
M8-7:26 (1:00:02)
M9-7:31
M10-7:27
M11-7:20
M12-7:27
M13-7:23
M14-7:15
M15-7:13
M16-7:11 (58:50 for the second 8 miles)
Felt great after this run and not totally spent.
Running: 37.1
Cycling: 22 mi
Weight-lifting: 0 min
YTD Running: 1418.46 mi
YTD Cycling: 535 mi
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Sunday, September 10, 2006
Training 9/4 - 9/10
Mon- Heart of America Marathon, 26.2 mi, 3:07:42, 7:10/mi
Tues- Dave's Dirty Devil Run-Walked C Route, 5.2 mi, 1:14:51, 14:24/mi
Cycling – 22 mi, 1:34:00, 4:16/mi
Wed-Rest
Thurs-MKT, 6 mi, 51:03, 8:30/mi
Cycling – 22 mi, 1:18:30, 3:34/mi
Fri-Rest
Sat- ½ marathon challenge course, 12.8 mi, 1:46:36, 8:20/mi
Sun-Cycling, 16 mi, 59:39, 3:43/mi
Immediately followed by 4 mi run, 31:02, 7:46/mi
Running: 54.2 mi (includes 5.2 mi walk)
Cycling: 60 mi
Weight-lifting: 0 min
YTD Running: 1381.26 mi
YTD Cycling: 513 mi
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7-MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Tues- Dave's Dirty Devil Run-Walked C Route, 5.2 mi, 1:14:51, 14:24/mi
Cycling – 22 mi, 1:34:00, 4:16/mi
Wed-Rest
Thurs-MKT, 6 mi, 51:03, 8:30/mi
Cycling – 22 mi, 1:18:30, 3:34/mi
Fri-Rest
Sat- ½ marathon challenge course, 12.8 mi, 1:46:36, 8:20/mi
Sun-Cycling, 16 mi, 59:39, 3:43/mi
Immediately followed by 4 mi run, 31:02, 7:46/mi
Running: 54.2 mi (includes 5.2 mi walk)
Cycling: 60 mi
Weight-lifting: 0 min
YTD Running: 1381.26 mi
YTD Cycling: 513 mi
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7-MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Monday, September 04, 2006
2006 Heart of America Marathon
Today was the 47th annual Heart of America Marathon in Columbia, MO which I ran for the 3rd year in a row. This is one of the oldest marathons and attracts around 100+ people
each year. I set the alarm for 4:00 and slept pretty well for about 6 ½ hrs. I had my pre-race meal (protein shake with banana and yogurt, another yogurt, Clif Bar), hydrated myself until 5 am. At 5:20, we left home to head to the race which starts at 6 am.
The start is near the old basketball arena near MU. This year we parked at the Campus Inn and I was able to use the restrooms one last time before walking to the start.
There were 138 registered runners and it was difficult to see who was there, but I recognized and talked to several other runners before the race. Some were planning to run the first half and then drop out. Hugh and I entered most of the registrations into a spreadsheet last night so we would be ready to post times today. Quite a few runners wait to register until the morning of the marathon since there is no penalty and they probably wait to see if the weather is going to be decent.
Temperature at the start was about 60 F, 93% humidity and fog. My goal was to try to run as good a race as I did on this course last year when I ran it in 3:10:12 and placed 7th overall. As usual, it was difficult to see the watch for the first couple miles, but I held back the pace and let the faster starters go ahead. At mile 2 my time was 14:48 which I felt was a nice conservative starting pace. At this point, I decided to pick it up a little and see how I felt and ran mile 3 in 7:03. Miles 4 – 7 were all 6:45 – 6:58. I was told I was in 7th place at about mile 8 and then passed my first runner shortly after.
From this point until the first half (at the top of the worst hill), my pace dropped a bit on the hills, and on the worst hill it was 7:42 which was much better than last year when I ran 8:15 on the hill. I was wearing the Timex GPS and heart rate monitor today. Heart rate climbed to 160 on the hill. At 13.1, my time was called out at 1:33:00. I still felt pretty good so picked the pace back up to 7:06 for mile 14.
I passed 3 different people the rest of the race. I found it unusual that I was passed by some different people than the ones that I passed. There was no passing back and forth the same person. I alternated between 6th and 7th place. At about mile 19, the guy ahead of me was starting to walk and I easily passed him. The hill in mile 20 always seems to tire me on this course and my legs were starting to feel a bit fatigued. I had been taking Honey Stingers every 4 – 5 miles and quite a few times I used some of my water to cool myself. The cold water down my back always seemed to help pick up the pace a little.
After mile 20, I’m thinking if I can just hold on and keep the pace at least 7:10/mi, I should set a PR for this course. I’m just not sure if I can do it, but once the road flattened out, I was able to get back on pace.
I was dreading mile 24 since it is the last hill. It really isn’t that steep, but it seems really long. I managed a 7:34 on this mile. Before the race today I hoped I wouldn’t slow down the last few miles. I did slow down, but it was less of a slowdown than last year. Mile 25 was 7:29 and the last 1.2 was 8:43 so I ran all miles less than an 8 minute pace this year. Last year I had 2 miles at 8+. I pushed myself a little on the last 1.2 and it felt like a strong finish. I didn’t even see the clock at the finish, but checked my watch once I got my medal and plaque (3rd in age group of 35 – 39). My time was 3:07:42, 2.5 min faster than last year and a course PR. I was happy with this time and I placed 6th overall out of 113 people that finished. Both guys that beat me in my age group were 35.
There were water stations about every 4 miles and sometimes more often. I took water at all the stations except one even though I didn't always feel like drinking. A couple entertaining guys on the course riding their tandem bike gave me water once and also offered me a cigarette and some M&Ms at some point, but I declined.
The Timex Bodylink was very useful in helping me set a pace for the entire race it seemed to always have a signal. I also picked up the pace a little when the heart rate dropped into the 140s on the flats. Average heart rate was about 150 - 153.
Everyone always likes to run negative splits and I’m sure a few people did on this course, but it is tough since the second half has more hills than the first half. Although the hill at the end of the first half is the worst hill.
No pain or cramping issues until after the race. My left calf almost cramped when I took my shoe off to get in the ice cold pool at the finish. I couldn’t stay in there very long since it was too cold. My legs are feeling achy already, but muscles aren’t feeling tight as last year. After about half hour I ate a banana and grapes, and watched more people finish. It’s fun to watch people finish since some of these runners I know didn’t sign up until today.
We had 1 runner from Moscow this year, and several out of state. The race results
One of the local news stations covered the race and we posted the news video at the Google Video website. I spotted myself near the beginning, but it is difficult to see. At 1 min into the video to about 1:06, you will see some headlights ahead of a runner which is me. Unfortunately, we didn’t get any other pictures and I’m not sure if anyone was taking pictures or not. I also posted the data from the Bodylink to the Bones in Motion website BIM Blog which shows the elevation for the course and a map.
I have the day off work tomorrow to recover. I’m planning to walk tomorrow morning and ride the bike later. I may try running a little on Thursday depending on how the legs feel, otherwise I will wait until Saturday.
Here are my splits below. I must be improving since last year I only had 2 sub-7 min miles on this course and I had 7 sub-7 miles today. Often it is difficult to believe in your training when you are feeling so fatigued week after week, but it usually pays off every time once you taper for the race.
1-7:20
2-7:28
3-7:03
4-6:48
5-6:58
6-6:45
7-6:53
8-7:22 (Hill)
9-7:02
10-6:47
11-7:07
12-7:13
13-7:42 (Hill) (much better on the hill than I expected)
13.1-1:33:00 (last year I was 1:35:00 at this point)
14-7:06
15-7:16
16-6:57
17-6:52
18-7:10 (Hill)
19-7:04
20-7:32 (Hill)
21-7:08
22-7:16
23-7:04
24-7:34 (Hill)
25-7:29
26.2-8:43
3:07:42 - 2006, 3:10:12 - 2005, 3:18:59 - 2004
Columbia Tribune Article
each year. I set the alarm for 4:00 and slept pretty well for about 6 ½ hrs. I had my pre-race meal (protein shake with banana and yogurt, another yogurt, Clif Bar), hydrated myself until 5 am. At 5:20, we left home to head to the race which starts at 6 am.
The start is near the old basketball arena near MU. This year we parked at the Campus Inn and I was able to use the restrooms one last time before walking to the start.
There were 138 registered runners and it was difficult to see who was there, but I recognized and talked to several other runners before the race. Some were planning to run the first half and then drop out. Hugh and I entered most of the registrations into a spreadsheet last night so we would be ready to post times today. Quite a few runners wait to register until the morning of the marathon since there is no penalty and they probably wait to see if the weather is going to be decent.
Temperature at the start was about 60 F, 93% humidity and fog. My goal was to try to run as good a race as I did on this course last year when I ran it in 3:10:12 and placed 7th overall. As usual, it was difficult to see the watch for the first couple miles, but I held back the pace and let the faster starters go ahead. At mile 2 my time was 14:48 which I felt was a nice conservative starting pace. At this point, I decided to pick it up a little and see how I felt and ran mile 3 in 7:03. Miles 4 – 7 were all 6:45 – 6:58. I was told I was in 7th place at about mile 8 and then passed my first runner shortly after.
From this point until the first half (at the top of the worst hill), my pace dropped a bit on the hills, and on the worst hill it was 7:42 which was much better than last year when I ran 8:15 on the hill. I was wearing the Timex GPS and heart rate monitor today. Heart rate climbed to 160 on the hill. At 13.1, my time was called out at 1:33:00. I still felt pretty good so picked the pace back up to 7:06 for mile 14.
I passed 3 different people the rest of the race. I found it unusual that I was passed by some different people than the ones that I passed. There was no passing back and forth the same person. I alternated between 6th and 7th place. At about mile 19, the guy ahead of me was starting to walk and I easily passed him. The hill in mile 20 always seems to tire me on this course and my legs were starting to feel a bit fatigued. I had been taking Honey Stingers every 4 – 5 miles and quite a few times I used some of my water to cool myself. The cold water down my back always seemed to help pick up the pace a little.
After mile 20, I’m thinking if I can just hold on and keep the pace at least 7:10/mi, I should set a PR for this course. I’m just not sure if I can do it, but once the road flattened out, I was able to get back on pace.
I was dreading mile 24 since it is the last hill. It really isn’t that steep, but it seems really long. I managed a 7:34 on this mile. Before the race today I hoped I wouldn’t slow down the last few miles. I did slow down, but it was less of a slowdown than last year. Mile 25 was 7:29 and the last 1.2 was 8:43 so I ran all miles less than an 8 minute pace this year. Last year I had 2 miles at 8+. I pushed myself a little on the last 1.2 and it felt like a strong finish. I didn’t even see the clock at the finish, but checked my watch once I got my medal and plaque (3rd in age group of 35 – 39). My time was 3:07:42, 2.5 min faster than last year and a course PR. I was happy with this time and I placed 6th overall out of 113 people that finished. Both guys that beat me in my age group were 35.
There were water stations about every 4 miles and sometimes more often. I took water at all the stations except one even though I didn't always feel like drinking. A couple entertaining guys on the course riding their tandem bike gave me water once and also offered me a cigarette and some M&Ms at some point, but I declined.
The Timex Bodylink was very useful in helping me set a pace for the entire race it seemed to always have a signal. I also picked up the pace a little when the heart rate dropped into the 140s on the flats. Average heart rate was about 150 - 153.
Everyone always likes to run negative splits and I’m sure a few people did on this course, but it is tough since the second half has more hills than the first half. Although the hill at the end of the first half is the worst hill.
No pain or cramping issues until after the race. My left calf almost cramped when I took my shoe off to get in the ice cold pool at the finish. I couldn’t stay in there very long since it was too cold. My legs are feeling achy already, but muscles aren’t feeling tight as last year. After about half hour I ate a banana and grapes, and watched more people finish. It’s fun to watch people finish since some of these runners I know didn’t sign up until today.
We had 1 runner from Moscow this year, and several out of state. The race results
One of the local news stations covered the race and we posted the news video at the Google Video website. I spotted myself near the beginning, but it is difficult to see. At 1 min into the video to about 1:06, you will see some headlights ahead of a runner which is me. Unfortunately, we didn’t get any other pictures and I’m not sure if anyone was taking pictures or not. I also posted the data from the Bodylink to the Bones in Motion website BIM Blog which shows the elevation for the course and a map.
I have the day off work tomorrow to recover. I’m planning to walk tomorrow morning and ride the bike later. I may try running a little on Thursday depending on how the legs feel, otherwise I will wait until Saturday.
Here are my splits below. I must be improving since last year I only had 2 sub-7 min miles on this course and I had 7 sub-7 miles today. Often it is difficult to believe in your training when you are feeling so fatigued week after week, but it usually pays off every time once you taper for the race.
1-7:20
2-7:28
3-7:03
4-6:48
5-6:58
6-6:45
7-6:53
8-7:22 (Hill)
9-7:02
10-6:47
11-7:07
12-7:13
13-7:42 (Hill) (much better on the hill than I expected)
13.1-1:33:00 (last year I was 1:35:00 at this point)
14-7:06
15-7:16
16-6:57
17-6:52
18-7:10 (Hill)
19-7:04
20-7:32 (Hill)
21-7:08
22-7:16
23-7:04
24-7:34 (Hill)
25-7:29
26.2-8:43
3:07:42 - 2006, 3:10:12 - 2005, 3:18:59 - 2004
Columbia Tribune Article
Sunday, September 03, 2006
Training 8/28 - 9/3
Mon-Rest
Tues- President’s Hill, 7.5 mi, 54:43: 7:18/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 53:24, 7:31/mi
Fri-Rest
Sat- MKT, 6 mi, 49:41, 8:17/mi
Sun-Rest
I feel more rested this week. I’m not sure what to expect tomorrow. I never know how I feel until the day of the race. I will just go out not too fast the first 3 miles and try to keep a fairly consistent pace as I get to race pace. I would be happy to run about the same race as last year except run the last 2 miles the same as the rest of the race. Last year I ran this course at about 7:16 average.
Running: 20.6 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1327.06 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
Tues- President’s Hill, 7.5 mi, 54:43: 7:18/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 53:24, 7:31/mi
Fri-Rest
Sat- MKT, 6 mi, 49:41, 8:17/mi
Sun-Rest
I feel more rested this week. I’m not sure what to expect tomorrow. I never know how I feel until the day of the race. I will just go out not too fast the first 3 miles and try to keep a fairly consistent pace as I get to race pace. I would be happy to run about the same race as last year except run the last 2 miles the same as the rest of the race. Last year I ran this course at about 7:16 average.
Running: 20.6 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1327.06 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
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
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
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
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
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
Sunday, July 30, 2006
Training 7/24 - 7/30
Mon-Planned 4 miles but decided to rest.
Tues- President's Hill, 7.5 mi, 59:34, 7:57/mi; This was a tough run. I felt like I was going faster. Likely still recovering from the weekend.
weights, upper #1, 42 min
Cycling, 15.1 mi, 55:30 3:40/mi (fastest pace on this course) ; I’m wondering how I would do if I actually tapered for a bike race.
Wed-Rest and everything felt good.
Thurs- Capen Park, 7.5 mi, 59:46, 7:58/mi; I felt sore before this run which is strange since I felt recovered on Wed. I don’t mind running in the heat, but I think it really slows me down sometimes.
Fri-Again, planned a 4 mile run but decided to rest. We ended up going to the drive-in to see Cars and Click. I can’t remember the last time I went to a drive-in theatre. Cars was okay, but I liked click much better. It reminded me of It’s a Wonderful Life.
Sat-Since I went to bed at an insane hour, I didn’t get up until 11:30. It was already hot, but I went ahead and ran 4 miles (instead of the 10 I had planned); 41:43, 10:26/mi; took it extremely easy in the heat and didn’t feel like pushing it before my long run on Sunday.
Sun-I didn’t run the Show-Me State Games race since I wanted to get my long run out of the way early. Hugh ran the race and placed 3rd in his age group.
HOA Course (0.5 mi – 23.5 mi), 23 mi, 3:16:59, 8:34/mi; I felt pretty good even though the pace was slow. Temp was about 77 when I started at 6:30 am and up to 91 by the time I finished. I felt much better than during the hot run 2 weeks ago. Pace was only 3 seconds per mile faster though. I’m running the trail next week for my 16 mile long run so I can get some speed.
Running: 42 mi
Cycling: 15.1 mi
Weight-lifting: 42 min
YTD Running: 1147.95 mi
YTD Cycling: 339 mi
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Tues- President's Hill, 7.5 mi, 59:34, 7:57/mi; This was a tough run. I felt like I was going faster. Likely still recovering from the weekend.
weights, upper #1, 42 min
Cycling, 15.1 mi, 55:30 3:40/mi (fastest pace on this course) ; I’m wondering how I would do if I actually tapered for a bike race.
Wed-Rest and everything felt good.
Thurs- Capen Park, 7.5 mi, 59:46, 7:58/mi; I felt sore before this run which is strange since I felt recovered on Wed. I don’t mind running in the heat, but I think it really slows me down sometimes.
Fri-Again, planned a 4 mile run but decided to rest. We ended up going to the drive-in to see Cars and Click. I can’t remember the last time I went to a drive-in theatre. Cars was okay, but I liked click much better. It reminded me of It’s a Wonderful Life.
Sat-Since I went to bed at an insane hour, I didn’t get up until 11:30. It was already hot, but I went ahead and ran 4 miles (instead of the 10 I had planned); 41:43, 10:26/mi; took it extremely easy in the heat and didn’t feel like pushing it before my long run on Sunday.
Sun-I didn’t run the Show-Me State Games race since I wanted to get my long run out of the way early. Hugh ran the race and placed 3rd in his age group.
HOA Course (0.5 mi – 23.5 mi), 23 mi, 3:16:59, 8:34/mi; I felt pretty good even though the pace was slow. Temp was about 77 when I started at 6:30 am and up to 91 by the time I finished. I felt much better than during the hot run 2 weeks ago. Pace was only 3 seconds per mile faster though. I’m running the trail next week for my 16 mile long run so I can get some speed.
Running: 42 mi
Cycling: 15.1 mi
Weight-lifting: 42 min
YTD Running: 1147.95 mi
YTD Cycling: 339 mi
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Sunday, July 23, 2006
Training 7/17 - 7/23; Smokin' Chicks 5K and Show-Me State Games Duathlon
Mon-Cycling, 14.5 mi, 1:06:13, 4:34/mi; I installed and tried out the aero bars that I purchased in May. First time on the bike June 12th.
Tues- Jaera's Jaunt, 7.1 mi, 52:04, 7:20/mi; 5:30 am and HOT!
Wed-Rest
Thurs-MKT Bridge Tempo, 8 mi, 1:02:03, 7:45/mi; Took the pace a little easier. I felt I needed a rest from the insane pace.
Fri-Rest, planned a run but decided to rest after another extremely busy work week.
Sat-Bear Creek Trail, 6 mi, 58:20, 9:43/mi; Slept in an hour later than usual and ran at 7 am on the part with the big hill and took it easy since I was planning to run a 5K at 7:30 pm.
Smokin’ Chicks 5K-Temps were a little more reasonable than the 5K last Friday, but still about 82. This was the second year for this race and the first time I have run it. I started out a little fast for the temps. There were 88 runners and seemed like a big pack at the front. Seemed like a lot of fast runners. My first mile split was 6:03. The second mile had a hill where we turned around and I was feeling it. Second mile split was 6:47. 3rd mile split was a little faster at 6:39, and the last 0.1 was 42 seconds. Overall 20:11, 6:31/mi and placed 12th. Most of the age groups were 10 years. The overall winner was the same age group as me. Since they gave overall awards, he was dropped from my age group rankings, and I got the bronze medal.
Hugh ran this race too, but didn’t place in his age group. He did have a good time though. Smokin’ Chicks offered the runners a BBQ buffet for $6 and we took advantage of that before leaving about 9:30 pm.
Update: Smokin' Chicks Results
Sun-I decided last week that I would go ahead and compete in the Show-Me Games Duathlon if I felt okay on Sunday morning. I had everything ready to go on Friday night. I didn’t preregister so I arrived about 6:40 for the race which started at 8 am. The Triathlon also took place at the same time.
The swimmers started in 2 waves. The duathlon consisted of a 20.9 mile bike and a 5K run. We were supposed to start with the 1st wave of swimmers, but no one officially told us to start so they had us start with the second wave of swimmers and took 5 min off our clock times in the end.
I was a little concerned about the start with all the bikes together and not spread out, but we spread out pretty quickly. The nice thing about not having to run first is that a bunch of bikes didn’t pass me later. This is the hilliest course that I have ever raced. It went down to the Missouri River bottoms and there were hills on the way down and of course on the way back.
I passed back and forth a couple cyclists and was able to pretty much maintain my position the entire portion of the bike course although I was passed by a few of the fast people from the triathlon competing either as individuals or a team. I kept a good pace and averaged 18.4 mph (1:08 for 20.9 miles and transition about 1.5 min) which is a little faster than my last duathlon and this course was 6 miles longer and hillier. Due to my severe lack of training on the bike recently, plus a 5K the night before, I was pretty happy. I used the aero bars on the flats and felt pretty comfortable. I was not prepared for the hills but I think I have improved a little even without biking. Maybe running on all those hills helps? I think training on hills in the future will allow me to have some significant improvement in my average speed. I would also like to invest in some different wheels at some point. I’m just not sure what to get.
The 5K run course was on the MKT trail so it was completely flat. I was definitely feeling that bike race for about the first ½ mile of the run. Once I relaxed, I was passing lots of runners, the ones I couldn’t pass on the bike. I didn’t count but may have passed about 10 runners. I’m sure some were from the triathlon, but I wasn’t paying attention to how they were marked. I finished the run in 21:48 (7:02/mi). Overall time was 1:31:19 and I placed 2nd in my age group 35 – 39. The overall winner of the duathlon was in my age group with a time of 1:16. However there were no overall awards so he wasn’t dropped out of my age group. I’m looking forward to seeing the results in a couple days to see how many competed and how I placed overall.
Update: Duathlon Results
After lunch, I decided to go ahead and do the 14 mile run I had planned for today since I was feeling pretty good.
MKT, 14 mi, 1:59:17, 8:31/mi; I felt it wise to keep the pace reasonable and kept a consistent pace for the entire run which felt great.
Running: 41.3 mi
Cycling: 35.4 mi
Weight-lifting: 0
YTD Running: 1105.95 mi
YTD Cycling: 323.9 mi
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
Tues- Jaera's Jaunt, 7.1 mi, 52:04, 7:20/mi; 5:30 am and HOT!
Wed-Rest
Thurs-MKT Bridge Tempo, 8 mi, 1:02:03, 7:45/mi; Took the pace a little easier. I felt I needed a rest from the insane pace.
Fri-Rest, planned a run but decided to rest after another extremely busy work week.
Sat-Bear Creek Trail, 6 mi, 58:20, 9:43/mi; Slept in an hour later than usual and ran at 7 am on the part with the big hill and took it easy since I was planning to run a 5K at 7:30 pm.
Smokin’ Chicks 5K-Temps were a little more reasonable than the 5K last Friday, but still about 82. This was the second year for this race and the first time I have run it. I started out a little fast for the temps. There were 88 runners and seemed like a big pack at the front. Seemed like a lot of fast runners. My first mile split was 6:03. The second mile had a hill where we turned around and I was feeling it. Second mile split was 6:47. 3rd mile split was a little faster at 6:39, and the last 0.1 was 42 seconds. Overall 20:11, 6:31/mi and placed 12th. Most of the age groups were 10 years. The overall winner was the same age group as me. Since they gave overall awards, he was dropped from my age group rankings, and I got the bronze medal.
Hugh ran this race too, but didn’t place in his age group. He did have a good time though. Smokin’ Chicks offered the runners a BBQ buffet for $6 and we took advantage of that before leaving about 9:30 pm.
Update: Smokin' Chicks Results
Sun-I decided last week that I would go ahead and compete in the Show-Me Games Duathlon if I felt okay on Sunday morning. I had everything ready to go on Friday night. I didn’t preregister so I arrived about 6:40 for the race which started at 8 am. The Triathlon also took place at the same time.
The swimmers started in 2 waves. The duathlon consisted of a 20.9 mile bike and a 5K run. We were supposed to start with the 1st wave of swimmers, but no one officially told us to start so they had us start with the second wave of swimmers and took 5 min off our clock times in the end.
I was a little concerned about the start with all the bikes together and not spread out, but we spread out pretty quickly. The nice thing about not having to run first is that a bunch of bikes didn’t pass me later. This is the hilliest course that I have ever raced. It went down to the Missouri River bottoms and there were hills on the way down and of course on the way back.
I passed back and forth a couple cyclists and was able to pretty much maintain my position the entire portion of the bike course although I was passed by a few of the fast people from the triathlon competing either as individuals or a team. I kept a good pace and averaged 18.4 mph (1:08 for 20.9 miles and transition about 1.5 min) which is a little faster than my last duathlon and this course was 6 miles longer and hillier. Due to my severe lack of training on the bike recently, plus a 5K the night before, I was pretty happy. I used the aero bars on the flats and felt pretty comfortable. I was not prepared for the hills but I think I have improved a little even without biking. Maybe running on all those hills helps? I think training on hills in the future will allow me to have some significant improvement in my average speed. I would also like to invest in some different wheels at some point. I’m just not sure what to get.
The 5K run course was on the MKT trail so it was completely flat. I was definitely feeling that bike race for about the first ½ mile of the run. Once I relaxed, I was passing lots of runners, the ones I couldn’t pass on the bike. I didn’t count but may have passed about 10 runners. I’m sure some were from the triathlon, but I wasn’t paying attention to how they were marked. I finished the run in 21:48 (7:02/mi). Overall time was 1:31:19 and I placed 2nd in my age group 35 – 39. The overall winner of the duathlon was in my age group with a time of 1:16. However there were no overall awards so he wasn’t dropped out of my age group. I’m looking forward to seeing the results in a couple days to see how many competed and how I placed overall.
Update: Duathlon Results
After lunch, I decided to go ahead and do the 14 mile run I had planned for today since I was feeling pretty good.
MKT, 14 mi, 1:59:17, 8:31/mi; I felt it wise to keep the pace reasonable and kept a consistent pace for the entire run which felt great.
Running: 41.3 mi
Cycling: 35.4 mi
Weight-lifting: 0
YTD Running: 1105.95 mi
YTD Cycling: 323.9 mi
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
Tuesday, July 18, 2006
Record Number Attend Th/Th Run
Columbia Multisport Club’s Tu/Th 5:30 am running group broke our previous morning- run attendance-record of 72 people. This morning's goal was to get 100 runners and we exceeded that with 137 runners. The group includes runners and walkers of all speeds that run for a variety of reasons. Over 100 of the club's 500 members will be heading to Las Vegas, in October, for CMC’s bid at the National Triathlon Club Championship. For information about joining the group, visit Columbia Multisport Club
Sunday, July 16, 2006
Training 7/10 - 7/16
Mon-Boatman Hill Rd, 4 mi, 31:50, 7:58/mi
Tues- Dave's Dirty Devil Run, 6.6 mi, 47:39, 7:13/mi
Weights, upper#2, 39 min
Wed-Rest
Thurs-MKT, 6 mi, 51:00, 8:30/mi
Fri-Red, White, and Green Estate 5K (3.1 mi), 21:59, 7:05/mi
This first annual run took place at 7:30 pm in Mexico, MO with a temperature of 88 F and quite humid. It was sponsored by the City of Mexico, Mexico YMCA, and the Mexico Bulldogs Cross Country Team. The Mid-Missouri Road Runner had planned to run this race together, but only 4 of our small group participated. The race started near a lake and took place on the Green Estates. The course started on gravel and then meandered around a mowed grass path with a white line.
I followed a couple 18 yr olds at the beginning and they eventually pulled farther away once they were warmed up. I maintained my 3rd place position for about 1 mile. First mile split was 6:20. Then I was really starting to feel the heat. I was passed by one younger guy. My second mile split was 7:09, and then I was passed by 2 other guys, one the same age as me. Near the finish, I didn’t have much left and another guy sped past me so I finished in 7th place overall out of 50 people (mostly men). My last 1.1 mi split was 8:30.
Hugh finished in 25:19 and 14th overall. Our times were about 3 – 4 minutes slower than normal. We both placed 2nd in our age groups and received silver medals. Muffins and water were served after the race. Our friend Peggy in the 45-49 age group was first female overall due to the low number of female participants. She was quite surprised to win. James another MMRR, also was second in his age group.
Sat-Stephens Park/Grindstone, 8.75 mi, 1:14:57, 8:34/mi
Sun-HOA Marathon Course (Miles 4 – 22 - 20), 20 mi, 2:52:18, 8:37/mi
Temperature was 72 at the beginning of run and 88 by the end of the run. I expected pace to be slower and was pretty much wiped out by 15 miles, so took it slower the last 5 miles. I had water every 4 miles, but didn’t feel that was enough. Considering the heat and hilly course, it was a good run.
Running: 48.45 mi
Cycling: 0 mi
Weight-lifting: 39 min
YTD Running: 1064.65 mi
YTD Cycling: 288.5 mi
July 22nd-Smokin’ Chicks BBQ 5K
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Tues- Dave's Dirty Devil Run, 6.6 mi, 47:39, 7:13/mi
Weights, upper#2, 39 min
Wed-Rest
Thurs-MKT, 6 mi, 51:00, 8:30/mi
Fri-Red, White, and Green Estate 5K (3.1 mi), 21:59, 7:05/mi
This first annual run took place at 7:30 pm in Mexico, MO with a temperature of 88 F and quite humid. It was sponsored by the City of Mexico, Mexico YMCA, and the Mexico Bulldogs Cross Country Team. The Mid-Missouri Road Runner had planned to run this race together, but only 4 of our small group participated. The race started near a lake and took place on the Green Estates. The course started on gravel and then meandered around a mowed grass path with a white line.
I followed a couple 18 yr olds at the beginning and they eventually pulled farther away once they were warmed up. I maintained my 3rd place position for about 1 mile. First mile split was 6:20. Then I was really starting to feel the heat. I was passed by one younger guy. My second mile split was 7:09, and then I was passed by 2 other guys, one the same age as me. Near the finish, I didn’t have much left and another guy sped past me so I finished in 7th place overall out of 50 people (mostly men). My last 1.1 mi split was 8:30.
Hugh finished in 25:19 and 14th overall. Our times were about 3 – 4 minutes slower than normal. We both placed 2nd in our age groups and received silver medals. Muffins and water were served after the race. Our friend Peggy in the 45-49 age group was first female overall due to the low number of female participants. She was quite surprised to win. James another MMRR, also was second in his age group.
Sat-Stephens Park/Grindstone, 8.75 mi, 1:14:57, 8:34/mi
Sun-HOA Marathon Course (Miles 4 – 22 - 20), 20 mi, 2:52:18, 8:37/mi
Temperature was 72 at the beginning of run and 88 by the end of the run. I expected pace to be slower and was pretty much wiped out by 15 miles, so took it slower the last 5 miles. I had water every 4 miles, but didn’t feel that was enough. Considering the heat and hilly course, it was a good run.
Running: 48.45 mi
Cycling: 0 mi
Weight-lifting: 39 min
YTD Running: 1064.65 mi
YTD Cycling: 288.5 mi
July 22nd-Smokin’ Chicks BBQ 5K
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Monday, July 10, 2006
Training 7/3 - 7/9
Mon-Rest
Tues- Tripp 10K (6.2 mi), 54:21, 8:46/mi; took it easy for the race
1 hour later: Parley P. Pratt Memorial Freedom Run, 4 mi, 25:39, 6:25/mi
Wed-Rest
Thurs-Capen Park/Mulch Pile, 7.5 mi, 57:11, 7:37/mi
Fri-Rest
Sat-MKT, 10 mi, 1:20:41, 8:04/mi; started out slower and picked up the pace; last mile in 6:50
helped friends move: 4 hrs
Sun-HOA Marathon Course (Miles 4 - 20), 16 mi, 2:05:29, 7:51/mi
Feeling just a little sore from the moving, but the run went very well. I felt strong the second half. This course has great hills, especially the second half. I like this course, but it can difficult in some places with no shoulder on the highway. I ran on the white line whenever a car approached me.
Running: 43.7 mi
Cycling: 0 mi
Weight-lifting: 0 (4 hrs moving instead)
YTD Running: 1016.2 mi
YTD Cycling: 288.5 mi
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tues- Tripp 10K (6.2 mi), 54:21, 8:46/mi; took it easy for the race
1 hour later: Parley P. Pratt Memorial Freedom Run, 4 mi, 25:39, 6:25/mi
Wed-Rest
Thurs-Capen Park/Mulch Pile, 7.5 mi, 57:11, 7:37/mi
Fri-Rest
Sat-MKT, 10 mi, 1:20:41, 8:04/mi; started out slower and picked up the pace; last mile in 6:50
helped friends move: 4 hrs
Sun-HOA Marathon Course (Miles 4 - 20), 16 mi, 2:05:29, 7:51/mi
Feeling just a little sore from the moving, but the run went very well. I felt strong the second half. This course has great hills, especially the second half. I like this course, but it can difficult in some places with no shoulder on the highway. I ran on the white line whenever a car approached me.
Running: 43.7 mi
Cycling: 0 mi
Weight-lifting: 0 (4 hrs moving instead)
YTD Running: 1016.2 mi
YTD Cycling: 288.5 mi
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tuesday, July 04, 2006
Parley P Pratt Memorial Freedom Run (4 miler)
This morning about 1 hour after running with the Tu/Th running group for 6 miles, I ran the Parley P. Pratt Memorial Freedom Run. This is likely one of the few runs that celebrates a jail break and the only 4 mile race that I’ve ran. The entry fee for this race is only $1 and the run is 2 miles out and back on the MKT trail.
I took it pretty easy for the earlier run to save my legs just a little for the race. I was at least hoping to race if anyone showed up to run my pace. With the lack of sleep last night and still not feeling quite recovered from earlier runs, I was thankful there were no hills in this race.
Before the race, we learned a bit about the history of Pratt In Missouri, in 1838, there was an executive order issued by the governor that Mormons could be shot. Parley was arrested after agreeing to meet with militia leaders and placed in jail in Missouri for about 8 months until he made his escape on 4 July 1839. The executive order to shoot Mormons was rescinded 30 years ago in 1976. Scary, a person could be shot just because of their religion. Maybe, another reason for Missourians to be proud of their history? Not. Hopefully, our leaders have learned something from this mistake.
The race started about 7:30 am. It was raining earlier this morning during my run, and also started to rain during the race, raining harder by the end. I was hoping to place in the top 5. I planned in the beginning of the race to stay behind Matt D. (much faster than me) and started the race off in second place.
At about the 1st mile, I was passed by a male and then a female. About mile 1.5 I heard someone that sounded familiar behind me. It was Alison that runs Tu/Th. Usually, I can keep her pace and we stayed together up to the turn around catching up and passing the guy that passed me earlier. Alison slowly pulled away, but I maintained my 4th place overall position until the end of the race. I was second male overall out of 70-something runners. First place time, Matt was 22:55 and I was 25:39. Alison placed 25:11 and was the 1st female overall. I was okay with my time even though a bit (23 seconds) slower than last year. Hugh knocked 2 1/2 min off his pace last year running in 30:09!
I took it pretty easy for the earlier run to save my legs just a little for the race. I was at least hoping to race if anyone showed up to run my pace. With the lack of sleep last night and still not feeling quite recovered from earlier runs, I was thankful there were no hills in this race.
Before the race, we learned a bit about the history of Pratt In Missouri, in 1838, there was an executive order issued by the governor that Mormons could be shot. Parley was arrested after agreeing to meet with militia leaders and placed in jail in Missouri for about 8 months until he made his escape on 4 July 1839. The executive order to shoot Mormons was rescinded 30 years ago in 1976. Scary, a person could be shot just because of their religion. Maybe, another reason for Missourians to be proud of their history? Not. Hopefully, our leaders have learned something from this mistake.
The race started about 7:30 am. It was raining earlier this morning during my run, and also started to rain during the race, raining harder by the end. I was hoping to place in the top 5. I planned in the beginning of the race to stay behind Matt D. (much faster than me) and started the race off in second place.
At about the 1st mile, I was passed by a male and then a female. About mile 1.5 I heard someone that sounded familiar behind me. It was Alison that runs Tu/Th. Usually, I can keep her pace and we stayed together up to the turn around catching up and passing the guy that passed me earlier. Alison slowly pulled away, but I maintained my 4th place overall position until the end of the race. I was second male overall out of 70-something runners. First place time, Matt was 22:55 and I was 25:39. Alison placed 25:11 and was the 1st female overall. I was okay with my time even though a bit (23 seconds) slower than last year. Hugh knocked 2 1/2 min off his pace last year running in 30:09!
Training 6/26 - 7/2
Mon-Rest
Tues- President's Hill (Reverse), 7.5 mi, 52:18, 6:58/mi; Ran down the big hill today. Pace was about 48 seconds per mile faster than normal for this course.
Reactor Park 5K (not a race), 21:59, 7:05/mi; 2 runners this week and Allan helped push me. I did not think I would be running this pace for a second run of the day. This 5K course also has a big hill near the beginning.
Wed-Rest
Thurs-Jaera's Jaunt, 7.1 mi, 54:11, 7:38/mi; The pace felt like everyone was taking it slower than usual, but probably good to back off for a day.
Fri-Rest
Saturday-Column's Run and MKT (10 miles road and 4 miles trail), 14 mi, 1:52:16, 8:01/mi; Felt good when finished and felt like I could have run a few more miles.
Sun-weights, upper #1, 42 min
Boatman Hill Rd (hills), 8 mi, 1:09:43, 8:43/mi; 92F and took it pretty easy. Good heat training.
Running: 39.7 mi
Cycling: 0 mi
Weight-lifting: 42 min
YTD Running: 982.7 mi
YTD Cycling: 288.5 mi
I’ve adjusted my running schedule again increasing the mileage. Originally, I had planned to peak at 46 miles and now 54 miles. I have a few 5Ks planned which should be good speed workouts. I’ve decided that I will likely not do the Show-Me State Games Duathlon. I will probably do my next duathlon in the fall. Hopefully, I will get the aerobars installed soon and get a chance to train with them.
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tues- President's Hill (Reverse), 7.5 mi, 52:18, 6:58/mi; Ran down the big hill today. Pace was about 48 seconds per mile faster than normal for this course.
Reactor Park 5K (not a race), 21:59, 7:05/mi; 2 runners this week and Allan helped push me. I did not think I would be running this pace for a second run of the day. This 5K course also has a big hill near the beginning.
Wed-Rest
Thurs-Jaera's Jaunt, 7.1 mi, 54:11, 7:38/mi; The pace felt like everyone was taking it slower than usual, but probably good to back off for a day.
Fri-Rest
Saturday-Column's Run and MKT (10 miles road and 4 miles trail), 14 mi, 1:52:16, 8:01/mi; Felt good when finished and felt like I could have run a few more miles.
Sun-weights, upper #1, 42 min
Boatman Hill Rd (hills), 8 mi, 1:09:43, 8:43/mi; 92F and took it pretty easy. Good heat training.
Running: 39.7 mi
Cycling: 0 mi
Weight-lifting: 42 min
YTD Running: 982.7 mi
YTD Cycling: 288.5 mi
I’ve adjusted my running schedule again increasing the mileage. Originally, I had planned to peak at 46 miles and now 54 miles. I have a few 5Ks planned which should be good speed workouts. I’ve decided that I will likely not do the Show-Me State Games Duathlon. I will probably do my next duathlon in the fall. Hopefully, I will get the aerobars installed soon and get a chance to train with them.
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tuesday, June 27, 2006
Training 6/19 - 6/25
Mon-Boatman Hill Road, 6 mi, 52:17, 8:43, mi; I had scheduled a bike ride, but had to change it to a run since I got started late in the day.
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:57, 7:41/mi; This course is kind of hilly and I felt pretty good.
Reactor Park 5K (not a race), 25:39, 8:16/mi; 3 runners showed up this week.
Wed-Rest
Thurs-MKT, 0.5 mi intervals ladder, warmup and 0.5 mi recoveries, ladders, 3:23, 3:15, 3:01, 2:59, 2:56; 6 mi total, 45:38, 7:36/mi
Fri-missed the bike ride and weight workout again
Saturday-MKT, 12 mi, 1:33:20, 7:47/mi; this was a scheduled 10 mile run, but decided to extend to 12 miles since I was feeling good. I ran the last mile in about 6:40.
Sun-weights, upper #2, 38 min (finally a weight workout)
Boatman Hill Rd (hills), 8 mi, 1:09:13, 8:39/mi
Running: 44.2 mi (10 miles more than I planned)
Cycling: 0 mi
Weight-lifting: 38 min
YTD Running: 932.8 mi
YTD Cycling: 288.5 mi
I’m finding it challenging to get all the workouts (running, bike, and weights) done. I’m not going to worry about it for now, but will keep trying. Running will be my first priority. I’m finding that with the extra stress at work right now, I am needing more rest. If it wasn’t for running, I’m sure I would have had a major meltdown by now. So far, I am keeping it together.
I'm thinking my 3 day per week weight workouts might be too much anyway. I may need to just cycle the 3 types of workouts and do 2 one week and 2 the next. Or maybe even just one each week for now.
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:57, 7:41/mi; This course is kind of hilly and I felt pretty good.
Reactor Park 5K (not a race), 25:39, 8:16/mi; 3 runners showed up this week.
Wed-Rest
Thurs-MKT, 0.5 mi intervals ladder, warmup and 0.5 mi recoveries, ladders, 3:23, 3:15, 3:01, 2:59, 2:56; 6 mi total, 45:38, 7:36/mi
Fri-missed the bike ride and weight workout again
Saturday-MKT, 12 mi, 1:33:20, 7:47/mi; this was a scheduled 10 mile run, but decided to extend to 12 miles since I was feeling good. I ran the last mile in about 6:40.
Sun-weights, upper #2, 38 min (finally a weight workout)
Boatman Hill Rd (hills), 8 mi, 1:09:13, 8:39/mi
Running: 44.2 mi (10 miles more than I planned)
Cycling: 0 mi
Weight-lifting: 38 min
YTD Running: 932.8 mi
YTD Cycling: 288.5 mi
I’m finding it challenging to get all the workouts (running, bike, and weights) done. I’m not going to worry about it for now, but will keep trying. Running will be my first priority. I’m finding that with the extra stress at work right now, I am needing more rest. If it wasn’t for running, I’m sure I would have had a major meltdown by now. So far, I am keeping it together.
I'm thinking my 3 day per week weight workouts might be too much anyway. I may need to just cycle the 3 types of workouts and do 2 one week and 2 the next. Or maybe even just one each week for now.
Sunday, June 18, 2006
Training 6/12 - 6/18
Mon-Boatman Hill Road, Cycling, 22 miles, 1:19:33, 3:37, mi; This was the best time I've had on this training course! I implemented a few new techniques that seemed to work. I still need to get those aerobars installed that I've had for over a month and get some practice using them.
Tues- Dave's Devil Run, 6.6 mi, 47:25, 7:11/mi
weights, lower body, 36 min
Reactor Park 5K (not a race), 26:34, 8:36/mi; only 2 of us so we didn't race
Wed-Rest
Thurs-Rain Run, 7.1 mi, 52:53, 7:27/mi
Fri-missed the bike ride and weight workout
Saturday-Wal-Green Run, 7 mi, 59:50, 8:33/mi; too much cake and pizza Friday night
Sun- Boatman Hill Rd (hills), 8 mi, 1:06:27, 8:18/mi
skipped weights - no time
Running: 31.8 mi
Cycling: 22 mi
Weight-lifting: 36 min
YTD Running: 888.6 mi
YTD Cycling: 288.5 m
Tues- Dave's Devil Run, 6.6 mi, 47:25, 7:11/mi
weights, lower body, 36 min
Reactor Park 5K (not a race), 26:34, 8:36/mi; only 2 of us so we didn't race
Wed-Rest
Thurs-Rain Run, 7.1 mi, 52:53, 7:27/mi
Fri-missed the bike ride and weight workout
Saturday-Wal-Green Run, 7 mi, 59:50, 8:33/mi; too much cake and pizza Friday night
Sun- Boatman Hill Rd (hills), 8 mi, 1:06:27, 8:18/mi
skipped weights - no time
Running: 31.8 mi
Cycling: 22 mi
Weight-lifting: 36 min
YTD Running: 888.6 mi
YTD Cycling: 288.5 m
Sunday, June 11, 2006
Training 6/5 - 6/11
Mon-Rest and I planned my workouts for the next several months. Monday will normally be a cycling day. I also figured out that I can do my PT exercises and stretches between sets of weight lifting and not take too much extra time. I’m also planning to do 3 weight workouts per week with one day focused on lower body work.
Tues- Diva’s Mystery Run, 7.5 mi, 55:57, 7:28/mi
weights, lower body, 40 min
Wed-Rest
Thurs-MKT, 5 half mile intervals, 7.6 mi, 57:40, 7:29/mi
Fri-weights, upper#2, 38 min
Finger Lakes, mountain bike, 12 miles; I probably won’t be doing this course again due to the ticks. I got started late so figured this would be the best route.
Saturday-MKT, 10 mi, 1:15:40, 7:34/mi; My longest run in 4 weeks and it felt good.
Sun- weights, upper#1, 42 min
Boatman Hill Rd (hills), 6 mi, 48:17, 8:03/mi
Running: 31.7 mi
Cycling: 12 mi
Weight-lifting: 120 min
YTD Running: 856.8 mi
YTD Cycling: 266.5 mi
Tues- Diva’s Mystery Run, 7.5 mi, 55:57, 7:28/mi
weights, lower body, 40 min
Wed-Rest
Thurs-MKT, 5 half mile intervals, 7.6 mi, 57:40, 7:29/mi
Fri-weights, upper#2, 38 min
Finger Lakes, mountain bike, 12 miles; I probably won’t be doing this course again due to the ticks. I got started late so figured this would be the best route.
Saturday-MKT, 10 mi, 1:15:40, 7:34/mi; My longest run in 4 weeks and it felt good.
Sun- weights, upper#1, 42 min
Boatman Hill Rd (hills), 6 mi, 48:17, 8:03/mi
Running: 31.7 mi
Cycling: 12 mi
Weight-lifting: 120 min
YTD Running: 856.8 mi
YTD Cycling: 266.5 mi
Monday, June 05, 2006
Training 5/29 - 6/4
Mon-PT Exercises
Tues- MKT, 2.4 mi, 23:34, 9:49/mi, PT Exercises
Cycling, 22 miles, 1:23:13, 3:47/mi
Wed-Rest
Thurs-MKT, 6.2 mi, 47:27, 7:39/mi
Fri-Weights/PT EX, 45 min
Cycling, 15.3 mi, 1:07:30, 4:25/mi
Saturday-Column’s, 8.5 mi, 1:18:08, 9:12/mi
PT Exercises, 18 min
Sun-Jeff Shikles 8K (4.97 mi), DNF (missed a turn); I think I stopped at 5 miles, and time was 31:44 which is pretty good pace at 6:21/mi. Hugh placed second in his age group at 38:02, a PR for this course. I would have placed 3rd in AG if I hadn’t missed the turn which a few others missed as well. There was no person standing on the last corner. There was a sign, but I did not see it. Is it the racer’s responsibility to know the course or should there be a person at each intersection? I don’t want to think too hard when I am running a race so I think there should be a person.
I think my tibia is better, but still not 100%. I'm going to make a plan to get my milage back up, speed work, weight-lifting/new PT exercises, and some biking. I'll see what happens. I'm not mentioning the tibia problem on this blog again (at least for awhile). If my running improves, everyone will know I'm better.
Weekly running miles: 19.7
YTD: 825.6
Tues- MKT, 2.4 mi, 23:34, 9:49/mi, PT Exercises
Cycling, 22 miles, 1:23:13, 3:47/mi
Wed-Rest
Thurs-MKT, 6.2 mi, 47:27, 7:39/mi
Fri-Weights/PT EX, 45 min
Cycling, 15.3 mi, 1:07:30, 4:25/mi
Saturday-Column’s, 8.5 mi, 1:18:08, 9:12/mi
PT Exercises, 18 min
Sun-Jeff Shikles 8K (4.97 mi), DNF (missed a turn); I think I stopped at 5 miles, and time was 31:44 which is pretty good pace at 6:21/mi. Hugh placed second in his age group at 38:02, a PR for this course. I would have placed 3rd in AG if I hadn’t missed the turn which a few others missed as well. There was no person standing on the last corner. There was a sign, but I did not see it. Is it the racer’s responsibility to know the course or should there be a person at each intersection? I don’t want to think too hard when I am running a race so I think there should be a person.
I think my tibia is better, but still not 100%. I'm going to make a plan to get my milage back up, speed work, weight-lifting/new PT exercises, and some biking. I'll see what happens. I'm not mentioning the tibia problem on this blog again (at least for awhile). If my running improves, everyone will know I'm better.
Weekly running miles: 19.7
YTD: 825.6
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