It's over, man. Let her go.

Week starting Aug 08, 2010

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Location:

Bliss,ID,USA

Member Since:

Jan 04, 2010

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

In late 2008 I decided I needed to get in better shape and started running again.  I ran my first formal road race ever, a half marathon, in late 2009.

(unofficial) Track 1 Mile - 7:32 (4/24/2010)  6:56 (9/27/2010)

5k - 27:31 - Riverview Run on 06/11/2010
22:39 - Gatorade Steelers 5k on 09/04/2010

10k - 50:43 - Riverside Run on 04/10/2010

Half - 2:02:58 - Just a Short Run on 03/27/2010
1:51:47 - IKEA Montour Trail Half on 09/11/2010

Short-Term Running Goals:

2011 Races:

Sept 25 - The Great Race 10k (59:15)
Nov 5 - Dirt Monster 5mi (52:59)

2012 Races:

June 8 - Riverside 5k  (27:49)
Sept 2 - Gatorade Steelers 5k (route) with Steve!  (27:39)
Sept 30 - The Great Race 10k (route)  (53:48)
Nov 3 - The Dirt Monster 5mi (52:55)

2013 Races:

May - Pittsburgh Marathon (started, but DNF about the half way point)
June - Riverview 5k  - Bummed I missed signing up for this one. It's one of my favorites!
Sept - Gatorade/Steelers 5k. (Signed up!)
Sept - IKEA Montour Trail Half  (prob not, but leaving it on here)
Sept - The Great Race 10k (My Running 101 goal race)
Nov - Dirt Monster 5mi (Gotta do it again no matter what!)

Long-Term Running Goals:

Finish recovering from my injuries and build mileage.  That is all.

Personal:

My name is Wes, I'm married with two wonderful children. The nickname BaldNSpicy came from the fact that I have been balding for a (long) while now and spicy for my love of very spicy foods (Thai and extremely hot wings are my favorites).  If eating doesn't bring me near tears and leave me sweating, it's not worth eating.  :-)

Oh, and I'm also known for my doorags.

Favorite Quotes:

"Running without hills is like motorcycling without corners." - rAtTLeTrAp

"Excellence is not a singular act, but a habit.  You are what you do repeatedly." - Shaquille O'Neal

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."  - John Burroughs

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB 758s #2 Lifetime Miles: 596.90
Brooks Cascadia 7 Lifetime Miles: 165.17
Slow milesFast milesTotal Distance
14.622.7117.33
NB 758s #1 Miles: 5.21NB 758s #2 Miles: 12.37
Weight: 166.75
Slow milesFast milesTotal Distance
0.000.000.00

Goal is 5+ days running, 27.5 miles with an 8+ mile long run.

Weight: 0.00
Comments(12)
Slow milesFast milesTotal Distance
3.000.003.00

My son wanted to ride his bike so we went to the track so I could run and he could ride around the outside.  We had a good time.  I warmed up just jogging next to him for 0.5mi then I went on my run.  He rides at about a 9:15-9:30 pace, so it was an easy warm up.  I started out on my running portion and tried to keep a pretty decently fast pace.  Here's my paces:

0.5 - 8:22
1.0 - 7:59
1.5 - 7:54
2.0 - 7:40
2.5 - 10:06 (forgot to stop my watch when my son bit it and I had to run back to the car for a bandaid.  There were both the JV and Varsity cheerleading squads practicing on the inside of the track.  I think he got distracted.  He had 3 of them come over and help him up though and brush him off until I made it down the stretch to him.  lol)
3.0 - 9:37

Cooled down with a 0.5mi jog with my son.  He's recovering just fine.

Slowly on my way to my goal for the week.

NB 758s #1 Miles: 3.50
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
3.750.254.00

Rode the bike to/from work.  I did my 4 mile standard run right before riding home.  I was focusing on a fast cadence, trying to follow my running clinic suggestions (see Saturday's post).  I wasn't trying to go too fast, but I was hitting a slightly sub-8:00 pace on the way out.  When I reached the 2mi mark, I was pretty tired.  I tried to focus on a 9:00 pace on the way back, but when I thought I was close to that, I was actually at about an 8:30-8:40.  I was fading fast, so I did walk some (hence the 3.75 mile log).  When I got back to the gym, I cooled down with some slow jogging but then decided I needed 4mi for today, and I also wanted to see what a sub-7:00 pace was like on the TM since I have my 12:00 all-out test tomorrow and I wanted to hit close to a 7:00 pace for much of it so I could get a Vo2 Max of 44-51 since it's the "general population, male, aged 20-29".  No, I'm not in that age bracket, but the websites I found didn't tell me what a fat, bald, almost 40 year old should be able to do.  The last time I did it was just over a year ago.  I ran 1.59mi which is a 39.33 Vo2 Max.  I need to beat that, but I'm not sure I'm up to it since that's a 7:32 pace.  We'll see tomorrow, I guess.  I had thought of riding in, but I'll skip it since the bike needs some attention and I need to save my legs.  :-)

Commentary:  So, I get a text from my daughter today at work asking if we could go to the drive-in tonight.  I gave in and the fam went and saw The Other Guys and Salt.  The Other Guys was funny because Will Ferrell is in it.  A little crude with the humor, but a funny and enjoyable movie.  I knew nothing about Salt, and I'm not a fan of Angelina Jolie (sp?), but that movie was AWESOME!  There was a ton of shooting and explosions, which was cool, but the psychological part of it is what made the movie.  I'm not a big fan of violence, but it didn't bother me as much in this movie as it normally does.  Both are a big thumbs up from BNS, but especially Salt.

Oh, and I ate a ton of crap and a huge soda, so I'm definitely preparing myself well for tomorrow.  :-(

NB 758s #2 Miles: 4.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
2.871.714.58

Wow, killer day.  I did the 12:00 TM test.  Last July '09 I did 1.56mi (7:41 AP).  Today I did 1.71mi (7:01 AP)!  I missed a sub 7:00 by so little!  I was almost FAST!  They calculated my VO2 Max to be 50.1 I think.  I knew I wanted to do a sub 7:15 for the whole time if I could.  I started out at 7:30 (8.0mph) and in about 2 min had increased it to 6:59 (8.6mph).  I held that until the last couple of minutes and started to creep up to my finishing pace at 6:31 (9.2mph).  Holy crap that was fast!  I was in an all-out sprint!  I could see sparks starting to come off the TM.  It's a good thing the test stopped at 12:00 or they would have lost a very expensive machine! (NOT!)

There were 3 other dudes doing the test.  One younger than me (33), one my same age (39) and one slightly older.  The 33 yo did 1.75, the 39yo did 2.03, and the older dude did 1.97.  The older dude had done 1.77 about 4 months ago.  So, I'm the "slowest" of the group, but the older dude had a 10k PR of 48:30 or so and mine is 50:00, so we're not that far off.  The other 39yo just set it at 10mph and then kicked it some at the end.  Show off.  lol

After the test, we stretched, did some core work and talked about our pacings they worked up based on our VO2 Max, age, etc.  So, I'm pretty happy with the test.  Their paces have got to be off, though.  They're saying long/recovery runs (60-70% of VO2) should be 8:30-8:20.  I usually run them about 8:40-9:00.  70-80% was 7:15-7:20, and the 80-90% was like 6:20 I think.  100% would be 400s at 90 sec or below.  I can add some race results into the equation to get more accurate numbers.  It's something to shoot for.

I got home and had to take my daughter to her activities at the church tonight, so I took that opportunity to get a few more miles in since I knew I couldn't end the day with just 1.71 miles or I'd never meet my goal.  I noticed on the way to the church that there's the Tree of Life Memorial Park that I've never noticed before.  Figuring it would have parking off the busy street, not to mention running amongst the dead, I set my heart on running there.  I was slightly disappointed as there weren't as many graves as I had expected and there wasn't any parking. 

There was one big freakin' tree in the middle, though.  It was only about .30mi around the whole park "street", so I parked at the new development right next to it.  Then I ran through the park, down through the development (rolling hills) and back to the car. It was just over a mile.  I sprinted the hills.  I walked for a couple of minutes after the first two "laps."  The first was really fast at a 7:30 AP, then the next at about a 7:55 AP.  I really wanted to do a final lap, but I was draggin' hard.  So, I took that as a sign that I needed to run two laps just around the park and call it a night.  I think the dead were bored and needed company.

I'm beat tonight. It was a serious "quality workout" today!  I took a picture of the actual tree, but I don't think it wanted to be photographed since it kept moving when I tried to take a picture.  ;-)  I was too tired to look for the secret stream flowing from the tree.  :-(


NB 758s #1 Miles: 1.71NB 758s #2 Miles: 2.62
Weight: 167.00
Comments(8)
Slow milesFast milesTotal Distance
0.000.000.00

Semi-planned, semi-"forced" rest day.  :-)

Just walked to/from work.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.755.75

Went to the track at 9:30pm tonight to work out some stress from the day.  Seemed to work!  I got in some fast quarters, which was good, and met my goals for those.

I warmed up with a 800m jog, then went right into a run at 8:00 goal pace.  I wanted to see how long I could hold the 8:00 pace for.  At 3mi, I had a 7:51 AP.  Stopped for a drink, then ran another mile about the same pace.  I was focusing on fast turn over since I think mine is too slow currently.

After those 4 miles, I wanted to see what my max 400 speed would be like when I was feeling a bit drained.  My goal 400 time is 87-90 sec.  I ran the first at 94, walked for 300m or so, then did another at 93, walked and told myself that if I could do the next one under 90 that I could skip the 4th I was planning to do and jog 800m to finish up.  I was surprised I was able to pull it off, but I did an 89, which is super fast for me.  I was very pleased with the workout!  Next time I'll try for a few more sub-90 sec 400s.

NB 758s #2 Miles: 5.75
Weight: 166.50
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

No run today.  I had to help my buddy out with his business and it wasn't supposed to take all day, but it did.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
14.622.7117.33
NB 758s #1 Miles: 5.21NB 758s #2 Miles: 12.37
Weight: 166.75
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