EXTREME MAKEOVER 2012

Today I wanted to try and do some speed work, just to make sure that the pistons were still working and to make sure that they are going to fire come Saturday.  I did this same work out with Michelle and Steve back in November but I shortened it up a bit because I am racing this weekend.  When I ran this back in November we ran 6x2min repeats 15 seconds below 5k pace, with a 2 minute rest in between.  After those were done we finished with 2x1 mile repeats @ or below a 6:00 min pace.  Today I shortened it up to 4x2 min repeats @ or below 5k pace, with a 2 minute rest in between.  I wanted to finish with a quick mile @ or below a 6:00 min pace.  So here are the splits.

Time          Pace    Distance     Rest    Distance     

2:00min      5:24       .38          2:01       .23

2:00min      5:17       .39          2:01       .20

2:00min      5:21       .38          2:01       .21

2:00min      5:28       .37          3:27       .39

                  5:54     1mile               

         I am happy with today's performance, it is hard doing speed work alone but it is nice when it is over and everything went well.  This work out did give me a little bit of confidence for this weekend, I know that it's not a real hard work out but I have been feeling really groggy over  the past couple of weeks.  I passed Clay on the road today, luckily I had just finished my last 2min repeat and I was going slow.  He must have had his headphones on because I said hi and there was no response, and it was to dark to see the typical Clay one finger wave.  No not the middle finger either, he just simply holds up the index finger.

I met up with Travis this morning and ran some quick miles with him.  He wanted to run a 6 mile tempo at a 6:30 pace.  I told him that I would go 3 with him and then back off a bit so that I didn't get hurt for Saturday's race.  We ran a 2 mile warm up and then started the tempo.

splits

mile 1 6:37

Mile 2 6:16

Mile 3 6:33  -  There was a good head wind when we headed around the North side of the golf course.  Plus I wanted to slow it down a bit for him because he had another 3 to go.  When he turned around we were at a 6:27 ave pace.  I let him go and ran behind him trying to keep him in sight.  I felt really good and really wanted to run the last 3 with him but I stuck with the game plan and only ran 3 with him.

Mile 4 7:02

Mile 5 6:43

Mile 6 6:29

ave pace 6:36

Finshed with 1.5 miles back to the truck.

Kellie and I got into St. George around 9:00 pm.  We then went and picked up our packets from Drew and Courtney and then headed over to the FBR PARTY HOUSE.  We chatted for about 20 minutes and then headed to the house so that we could get the kids and ourselves in bed.  I did not sleep well during the night, mostly nerves and upset stomach. 

Race day.. 

We met up with Heidi C and drove her to the course, I left Kellie and her and went out for a jog with Hal A, we ran just a little over a mile and then I went and ran some more by myself.  I went back and found Kellie and told her good luck and then worked my way to the start line.

I don't have my watch with me now so i will record splits later.

I wanted to run this race at or under 1:23:00, I ran really hard during the month of November and wish that I could have ran hard during December, but due to being sick and holidays I really didn't run much in December and the first half of January.  I knew that I had lost some conditioning  and so I wasn't really expecting to much.

Mile 1 was faster than what I wanted it to be, there was instantly 3 people in my age group ahead of me and also Mary Anne was in front of me which surprised me.  I wanted to keep those 3 guys in front of me and with in reach and try to hang on to them and then maybe try and find Mary Anne.  I reeled in guy #1 at mile 10 and then guys 2 and 3 at mile 12.  I felt really good in those last 2 miles, I really think that I waited to long to make the move and I feel like I left some time on those hills around bloomington.  I usually can run hills faster than most people but for some reason I held back not wanting to get in front to early and then have them chasing me for the last 4-6 miles.  I felt good with the over all time, wished I could have ducked under 1:23:00 maybe I did if the course was longer than it should have been? Who knows, and who cares, I am just glad that it is over and am very excited to train in 2009.  Over all I felt really good the whole time, some minor belly cramps but legs felt strong the whole time and breathing never was short.  I started at a 6:16 ave pace through 6 and then lost a little bit on the hills and was averageing 6:20 at mile 10ish, and then finished with an average pace of 6:18. 

This was my 2 year anniverasy for running, I ran the 5k 2 years ago at the age of 29 in 24:34 and then ran the 5k last year in 19:14.  I have mase some good improvements over the last 2 years and I hope to keep up with the good training while trying to balance family, work and church duties, running comes 2nd to all of those. 

Splits will come later.....