April
30
Posted on 30-04-2008
Filed Under (Uncategorized) by Brian

I”m late posting this, so I’m keeping it short and sweet. I did 20 minutes on the stationary bike at 23.1 MPH, and then a very nice full body workout. I even knocked out 2 sets of the decline press at 200 lbs….fairly nice considering I only weigh 140 lbs.

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April
29
Posted on 29-04-2008
Filed Under (Training) by Brian

Since I’ve started with speed intervals in my training, I’ve felt a little wussy about the walking recovery in between intervals. Sure, my speed intervals have been tiring, but something just wasn’t sitting right. So, I set out today to jog the recovery periods. I started out with the goal of running 6 400 m intervals at 6:00/mile pace with jogging recovery at 10:00/mile pace. I pulled this off for the first 3 intervals, then switched to 200 m intervals at 6:00/mile pace with the 200 m recovery jogs at 10:00/mile pace. I got 4 of these intervals in, then took a 400 m recovery jog and finished with a 200 m speed interval. So, 3 400’s and 5 200’s with jogging recoveries for a total of 3 miles at an average pace of 8:08/mile. Not too bad, though my wife told me I looked like I was going to fall over afterwards.

Actual workout

5 minutes warmup

3 400 m speed intervals at 6:00/ mile with 10:00/mile recovery

4 200 m speed intervals at 6:00/mile with 10:00/mile recovery

1 400 m jogging recovery at 10:00/mile

1 200 m speed interval at 6:00/mile

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April
28
Posted on 28-04-2008
Filed Under (Training) by Brian

So, if you’ve ever worked hard in the garden all weekend, then tried to drink off the soreness with rum and bourbon, then perhaps you’ve experience a run like I had today. Something that is normally a very easy run for me turned into a struggle. I made it, though. I was seriously sweaty at the end and I felt like I was grasping at the air with my arms in an attempt to pull myself somehow to the finish. I completed the workout with some core exercises. Not great, but not horrible either.

Actual workout

5 minutes warmup

3 miles at 8:19 pace

5 minutes cool down

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April
26
Posted on 26-04-2008
Filed Under (Training) by Brian

I got out of bed a little earlier than usual and headed out the door for a 6 miler. I planned out a new route for today’s run since my normal route is part of the St. Anthony’s Triathlon this weekend and is thus inaccessible without an official number.

Anyway, the route was mostly through various waterfront neighborhoods. Nothing incredibly interesting (the view of the water was most blocked by houses save the occasional bridge), so I just relaxed and enjoyed the sound of the birds and the fresh air. I ran along at a pretty steady pace and didn’t stop running except for traffic once or twice.

Actual workout

1 mile warmup

6 miles at 8:47 pace

1 mile cool down

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April
25
Posted on 25-04-2008
Filed Under (Training) by Brian

I set out today with the intent of doing 5 miles and doing some of it fast. So, I set out, running the first mile in 8:30 or so, then I took off on the first (and as it turns out) only planned fartlek of the run. I ran about 400 m at between 6:00 and 6:15 minute mile pace. Then, I continued on, speeding up every once in a while for some shorter distances of about 50-100m. I fought off the stitches pretty well today and didn’t take a walk break. I did get a pretty serious stitch at about 4.5 miles, but with only half a mile to go, I just gutted it out. I’m pretty happy with the effort today.

Actual workout

8 minutes warmup

5 miles at 8:23 pace

10 minutes cool down

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April
23
Posted on 23-04-2008
Filed Under (Uncategorized) by Brian

Today, I hit the bike for a solid 20 minutes and then went down to the weights and put in about an hour of strength training. It’s been a while since I’ve done that, so I”ll probably be pretty sore in the morning. I focused a little more on my core, adding in side planks and working with the medicine ball doing some incline sit ups.

Actual workout

20 minutes (7.57 miles) stationary bike

Full body strength training

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April
22
Posted on 22-04-2008
Filed Under (Training) by Brian

I headed out for a 4 mile run with the idea to run it at about the pace I’ve been using for my 3 mile easy runs and also to work on my breathing. I went out just slightly faster than usual, finishing the first mile in 8:40. Then, I ramped it up and felt pretty good. Unfortunately, I stitched up at about 2.5 miles. I really worked hard to try to get rid of it, but ended up waling for about a minute. After that, I finished pretty strong. Despite the walk break, I still averaged 8:21 minutes per mile over the whole run. I think I worked the stitch thing out in the end, so we’ll see how it goes for future runs.

Actual workout

8 minutes warmup

4 miles at 8:21 pace

8 minutes cool down

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April
15
Posted on 15-04-2008
Filed Under (Training) by Brian

We had a cold front pass through last night, so it got all the way down to about 50 degrees by this morning. It was also very windy (20-25 MPH) and drizzling a little so I opted for a cross training workout on the stationary bike instead of my originally planned speed work. Actually, I’m still feeling a little something or other from the race on Saturday, so I had planned on ditching the speedwork for a 6 mile run outside anyway. I’ll do the 6 miles tomorrow. I was glad to have stayed inside today. I did 40 minutes instead of my normal 20 minutes, but I skipped the strength training. I”ll return to that next week. Overall, it was a pretty good workout.

Actual workout

40 minutes (15.06 miles) stationary bike

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April
14
Posted on 14-04-2008
Filed Under (Training) by Brian

I bumped the treadmill up another 0.1 MPH for my 3 mile easy run today. That puts my 3 mile easy run at 8:19 min/mile now. I was really in the zone today. I cruised through 3 miles and felt like I could do another three when I was finished. Today’s a weird week because I probably won’t be able to run this weekend and I’m in semi-recovery from the race. I’ll probably skip the speedwork tomorrow and replace it with a moderate distance like 6 miles or so.

Actual workout

5 minutes warmup

3 miles at 8:19 pace

5 minutes cool down

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April
12
Posted on 12-04-2008
Filed Under (Races) by Brian

I spent most of last night relaxing. I think I realized that I was really freakin’ nervous about the race. I’ve been putting a lot of pressure on myself with this whole “break 20 minutes” thing and it’s really not necessary. Sure, the goals keep me motivated, but it’s not like the world depends on it, or there’s olympic gold on the line or anything like that.

Anyway, I found a good book and lost myself in it pretty much all night. I got to bed and fell asleep right away. I slept pretty well, occasionally waking up and tossing, but nothing too bad. I woke up a little before 6:30, had a clif bar and some orange juice, then headed out the door. I had to park pretty far away because there was a parade after the race and I didn’t want to be stuck there. I went and picked up my race packet, then walked back to the car to get rid of all but my car key and my driver’s license (I don’t have a road ID, so I always run with my drivers license in case I croak).

I still had plenty of time, so I jogged lightly for about a half mile to get the kinks out. I felt ready, but somewhat detached from everything around me. There was a 1 mile fun run just before the 5K so I timed that just for fun. Now I’m going to switch to present tense for dramatic effect…

Everyone is milling about the starting line which is not exactly where I expect it to be. I kind of duck into the crowd somewhere near the front and try to work my way into an open space where I feel comfortable. As I’m wandering around in the middle of the crowd, my back to the starting line, I hear an air horn and someone yelling “go! go! go!”. Having run the Disney marathon in January, where the start is counted down from 2 hours before the gun and the last 15 seconds are counted down with fireworks, I’m a little disconcerted at the lack of notice here. I get my bearings, somehow remember to hit “start” on my Garmin and I’m off. My previous PR was accomplished by going out unexpectedly fast and then holding on at the end. As such, my plan today is to stick with the lead pack to the 2 mile mark, then coast home on my own. Unfortunately, the lead pack has taken off while my back was to the starting line so the plan is not getting off to a great start.

I decide to try to catch the lead pack and stick with the original plan since now doesn’t seem like the time to come up with a new one. I surge forward, averaging sub four minute mile pace over the first tenth of a mile. At about a quarter mile, I’ve caught the lead pack and settle down into my planned 6:30/mile pace. Suddenly, I start to feel very nervous. I’ve never felt nervous once a race actually started, but here I am running at 6:30 pace with butterflies in my stomach. I’m straining a little, but things aren’t bad and I’m hanging on to the back of the lead pack.

As we approach the 1 mile mark, I shake off the nerves and glance at my Garmin. According to the Garmin, I completed the 1st mile in 6:02, but the actual marker is still a fair distance ahead of me. I cross the race marker as a man with a watch yells out my split of 6:35, but my Garmin reads 1.1 miles. No longer nervous, I’m now confused and starting to feel the effects of running at the back of the now strung out lead pack for a mile. I hang on for a little more before slipping into my 8:00 minute mile recovery pace briefly.

I slowly pick up the pace again, rounding a corner and passing the finish line. A few people have passed me, but now I’m maintaining about a 7:00/mile pace and keeping up with the runner in front of me. I’m starting to feel a stitch on my right side though, so I slow slightly and focus on breathing deeply. The stitch doesn’t get any worse for a while, but it’s not really getting better either. I slow more, but this has the opposite effect from what I’m looking for and the stitch flares up. I walk, raise my arms in the air and breath deeply. After about 30 seconds, it’s mostly gone and I begin picking up the pace again.

Shortly before the 2 mile mark, we make a right turn and hit what passes for a hill in St. Petersburg, Florida. It’s about a 25 foot elevation increase over the course of 4 city blocks. I pass the 2 mile mark in 15 minutes, but the stitch is back and I slow to walk again. This time, I walk up the whole hill. So many people pass me at this point, it’s not even funny. First, the lady pushing the stroller up the hill, then the 9 year old kid, then the 70 year old man. At the top of the hill, the course makes a hairpin turn and continues downhill. I start running again. No one will pass me again. I immediately pass the 70 year old guy. Then, I pass the kid, but I don’t know where the lady with the stroller has gone. I think she got in the stroller and rode it down the hill. Most people are stumbling down the hill, but my legs actually feel pretty fresh from the walking I’ve just done, so I cruise down the hill at a pretty fast pace, passing a lot of the people who passed me on the way up.

I reach the bottom of the hill wondering if the stitch will return once the elevation evens out, but it does not. With a straight line to the finish, I’m averaging about 7 minutes per mile, but the walk breaks have killed any chance of beating my old PR of 22:30 and 20 minutes have already passed, so that’s not going to happen without a time machine. I’m comfortable and moving steadily past people on my way to the finish. At the 3 mile mark, I pass another guy just as he’s passing his buddy in the crowd. As I pass the guy, his buddy yells “Come on man, kick it!”. I hear him pick it up, so I pick it up.

Before I know it, I’m in an all out sprint for the finish. This guy is on my right shoulder yelling “Come on! Come on!” Every time he cranks it up a notch, I’ve got another notch to hold him off. I thunder across the finish line just before him (My Garmin recorded my pace at 3:00 min/mile when I crossed the finish). The guys at the finish are yelling for our chips as we look like we might race straight through the shoot and out the other side. I put on the breaks and turn to give him a high five. His adrenaline obviously still pumping, he nearly takes my hand off. We both have a laugh and then let the chip removers do their work…

So, I won the mad dash for 54th place (out of about 300). My finishing time was 24:22 – a little less than 2 minutes slower than my current PR. I was 3rd out of 12 in my division. I do think the course was measured incorrectly. My finish distance according the Garmin was 3.23. I picked up 0.1 of that in the first mile. The 0.03 can be expected from weaving around people, but 0.1 in 1 mile is a lot…especially considering I added only 0.7 miles weaving over the course of 26.2 miles in the WDW marathon. Anyway, even if the course was the right length, I still wouldn’t have beaten my PR. I think I bit off more than I could chew. I was focused too much on the 20 minute mark. I think if I had gone out trying to average 7:00 min/mile, I would have pulled that off and beat my PR. There’s another 5K in four weeks. Perhaps I’ll try that strategy there.

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