Monday - March 23 - 5 miles easy, 42 minutes (8:24 pace)... first run back since LR Marathon, it was hot, humid and hard. Last week March 16-22 I did an awful lot of walking but no running... think this helped my recovery. Ran in Westcreek, around Arbor Trails trail and back (white/lime)
Tuesday - March 24 - Mile warm-up (7:05 pace), Speed drills and stretching, 4 x 800m (2:56, 3:01, 3:02, 3:01), Mile cool-down (7:30 pace)(yellow = 143 Total)
Thursday - March 26 - 5 miles easy, 40 minutes (8:00 pace)... Wectcreek to Wm Cannon for a bit then back (white/lime = 97 Total)
Sunday - March 29 - Statesman Cap10k, 44:22, (7:09 pace) (yellow)
Monday -March 30 - 7 miles easy, 58 minutes (8:16 pace)... Westcreek out Brush Country to Latta Ln to Davis and back to track (white/lime)
Tuesday - March 31 - Mile warm-up (7:30 pace), Speed drills and stretching, 5 x 800m (2:59, 3:03, 3:03, 3:03, 3:05, 3:03), Mile cool-down (7:21 pace) (yellow)
Friday - April 3 -5 miles @ MGP (Marathon Goal Pace), 40 Minutes (8:00 pace)... Westcreek to Brushy Creek past Wm Cannon to Convict Hill & back (white/lime)
Saturday - April 4 - 12 miles, easy on hard course, 1 hour 45 minutes, (8:45 pace)... Town Lake under Mopac up Lake Austin to Scenic to Mt Bonnel (incl stairs to top, short break to take it all in) then down other side till my total miles was @ 6 miles... turned around and ran back (white/lime)
Sunday -April 5 - 12 miles, same course/very windy, slightly faster, 1 hour 42 minutes, (8:30 pace) (white/lime)
*Intended to run in between these, but felt I needed Mon & Tues off and Wed afternoon was too hot, was body-slammed in gym Wednesday evening, so I did not run that night.*
Thursday - April 9 - 5 miles easy, 41 min 48 seconds, (8:22 pace), Westcreek... lower left back still tender from body-slam on gym floor the night before (white/lime)
Friday - April 10 - 5 miles moderate, 39 min, (7:50 pace), From Jimmy's @ Monarch on 5th to Congress down to Town Lake and headed west to Mopac bridge, crossed over and continued on trail loop until 1st Street bridge. (white/lime)
Tuesday - April 14 - 7 miles easy, 58 min, (8:15 pace)... Westcreek out Brushy Creek to Latta then neighborhood south of Davis before turning around and heading back to the school (white/lime)
Thursday - April 16 - mile warm-up (7:15), Speed drills, 3 x 400m (82, 77, 82), 10 minutes of stairs, 2 x 400m (83, 82), Mile cool-down (7:40) (yellow)
Sunday - April 19 -10 miles super easy, 90 min, (9:20 pace first 5 miles, 8:40 pace final 5)... Town Lake beneath Mopac to Lake Austin Blvd. to Right on Enfield to left on Exposition to left on Windsor then right on Pecos to left on 35th and right on Balcones Woods up the hill and turned around and took same route back to Town Lake under Mopac Bridge
Tuesday - April 21 - 5 miles, 43:01, (8:37 pace)... Westcreek to Arbor Trails and back to school (Extremely Hot Afternoon)
Wednesday - April 22 - 5 miles, 40 min, (8:00 pace overall... actually started slower and finished faster) Westcreek to Arbor Trails and back to school
** Rest until Sunday, April 26... Big Sur Marathon **
Thursday, March 26, 2009
Sunday, March 15, 2009
Little Rock Marathon
First race in the 30-34 age group. *this will not be my best race report (it also wasn't my best race)*
The weather was warmer than i had expected to begin, but knew with the cloud cover it would stay fairly constant. I began in starting corral "B", meaning I was fairly close to th front of the pack. The peeing was an issue again as well and even had to go in the first mile. I should have not worried about making up this time (especially right away) but I did. I raced on.
Thought my watch was set to show me my PACE w/ distance and elapsed time down below... Noticed it said 8:30... I thought *I should be running faster than this* so i stepped it up considerably and looked at my watch apr 5 minutes later only to see it say 13:30 *WHOA!!* then noticed it was on ELAPSED TIME w/ pace and Distance below... I was running 6:15 pace.
So Oops, but i didn't want to take it easy for a while either. I pushed on at 7:30-7:40 miles. There seemed to be, based on the cheers of the fans, an Elvis character behind me. I was happy to keep him there along with the 3:30 pace group. The amount winding and hills early on through me for a bit of a loop (almost like a dizzy bat race). I didn't know for sure where I was headed next (this may have helped and hurt).
I continued to take water and gatorade... found my rhythm for taking GU's to be just a little off. This could easily be due my disorientation. As finicky as my lap time button on my watch can be i wanted to shoot for hitting it every 5 miles... 8 min miles = 40 min (easy math). This formula would also break down my run (mentally at least). Sometimes I hit it a little early others were a little late: 5 miles segments: _1_ 5.08 miles @ 7:40 pace in 38:54 _2_ 5.03 mils @ 7:50 pace in 39:22 _3_ 5.28 @ 8:18 pace in 43:49 _4_ 4.5 miles @ 8:15 pace in 37:13 ((first 19.9 Miles @ 8:00 pace in 2:39:20)) _5_ 6.27 miles @ 8:52 pace in 55:34 Easy to see that I slowed immensely toward the end.
So poor pacing coupled with the number of hills (hard up and hammering down) led to a tough run.
Elvis caught me @ mile 16... i caught him again just before mile 22 and finished ahead of him by 7 minutes. This was a small victory for me until I learned he had run a marathon the day before. :/
The 3:30 pace group left me @ mile 18... @ this point I was just holding on, running under 9 minute miles as to still beat my San Antonio time of 3:38:13.
In the end it resulted in my second best Marathon time @ 3:36:01.
Age Group: 30th of 106
Overall: 159th of 1379 finishers
10k: 47:55
8 miles: 1:01
13.1 Miles: 1:43:10
20.6 Miles: 2:47:36
26.2 Miles: 3:36:01 Pace: 8:15
Praise God!!
The weather was warmer than i had expected to begin, but knew with the cloud cover it would stay fairly constant. I began in starting corral "B", meaning I was fairly close to th front of the pack. The peeing was an issue again as well and even had to go in the first mile. I should have not worried about making up this time (especially right away) but I did. I raced on.
Thought my watch was set to show me my PACE w/ distance and elapsed time down below... Noticed it said 8:30... I thought *I should be running faster than this* so i stepped it up considerably and looked at my watch apr 5 minutes later only to see it say 13:30 *WHOA!!* then noticed it was on ELAPSED TIME w/ pace and Distance below... I was running 6:15 pace.
So Oops, but i didn't want to take it easy for a while either. I pushed on at 7:30-7:40 miles. There seemed to be, based on the cheers of the fans, an Elvis character behind me. I was happy to keep him there along with the 3:30 pace group. The amount winding and hills early on through me for a bit of a loop (almost like a dizzy bat race). I didn't know for sure where I was headed next (this may have helped and hurt).
I continued to take water and gatorade... found my rhythm for taking GU's to be just a little off. This could easily be due my disorientation. As finicky as my lap time button on my watch can be i wanted to shoot for hitting it every 5 miles... 8 min miles = 40 min (easy math). This formula would also break down my run (mentally at least). Sometimes I hit it a little early others were a little late: 5 miles segments: _1_ 5.08 miles @ 7:40 pace in 38:54 _2_ 5.03 mils @ 7:50 pace in 39:22 _3_ 5.28 @ 8:18 pace in 43:49 _4_ 4.5 miles @ 8:15 pace in 37:13 ((first 19.9 Miles @ 8:00 pace in 2:39:20)) _5_ 6.27 miles @ 8:52 pace in 55:34 Easy to see that I slowed immensely toward the end.
So poor pacing coupled with the number of hills (hard up and hammering down) led to a tough run.
Elvis caught me @ mile 16... i caught him again just before mile 22 and finished ahead of him by 7 minutes. This was a small victory for me until I learned he had run a marathon the day before. :/
The 3:30 pace group left me @ mile 18... @ this point I was just holding on, running under 9 minute miles as to still beat my San Antonio time of 3:38:13.
In the end it resulted in my second best Marathon time @ 3:36:01.
Age Group: 30th of 106
Overall: 159th of 1379 finishers
10k: 47:55
8 miles: 1:01
13.1 Miles: 1:43:10
20.6 Miles: 2:47:36
26.2 Miles: 3:36:01 Pace: 8:15
Praise God!!
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