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Week starting Apr 13, 2008

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Location:

Portland,OR,

Member Since:

Nov 02, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K: 15:41-Portland Track Festival 2010

10K: 31:34-Linfield College (Track) 2012

10 Mile: 51:57-Pear Blossom 2009

1/2 Marathon: 1:10:42-Foot Traffic Flat 2010

Marathon: 2:29:35-Newport 2013

50K: 3:48:06-Weiser River 50K 2021

Short-Term Running Goals:

Next Race:

12-hour race, sometime in 2021

100 mile race, sometime...

Long-Term Running Goals:

Sub 1:10 Half Marathon

Sub 2:30 Marathon

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
56.00
Total Distance
2.00

Army pt test this morning. I tried to jog slow so I'll be fresh tomorrow, but I also wanted to run with Larson. We ran in 13:20, so it wasn't too bad. My last army pt test? Hope so....

Rotterdam (150)

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Total Distance
24.00

I'm at the top of the mileage board with this run. The first (and last) time that will ever happen. Great run this morning. I'll write more later.

So the view from the top didn't last long. Oh well. About today's run! It rocked! I wasn't able to get a long run in on Saturday because I had to play Army, begining at 7:00 am, so I pushed back the workout until Monday morning. I was fine with that because it was 41 degrees this morning--my favorite temp for a long run.

Got up at 4:50 and ate 1/2 banana and 1/4 bagel and water, then 30 minutes more sleep. I was out the door at 5:50 and under way. I ran 5 miles around town, then did my 14 mile Cedar Knoll loop with Andrea following along in the car with water/gatorade, followed by another 5 miles around town. Here are my splits, followed by some thoughts:

Mile split
Total Time

1) 6:41
-
2) 6:21
13:02

3) 6:11
19:13

4) 6:08
25:21
Bathroom stop
5) 6:12
31:33
Gatorade
6) 6:11
37:44

7) 6:01
43:45

8) 6:17
50:02
Water/Vanilla Gu
9) 6:05
56:07

10) 6:14
1:02:21
Bathroom again?!
11) 6:04
1:08:25

12) 6:02
1:14:27

13) 6:16
1:20:43
Gatorade
14) 6:09
1:26:52

15) 6:07
1:32:59
Gatorade
16) 5:57
1:38:56

17) 6:04
1:45:00

18) 6:06
1:51:06
Water/Powergel
19) 5:58
1:57:04

20) 6:02
2:03:06

21) 6:01
2:09:07

22) 6:02
2:15:09

23) 6:11
2:21:20
Getting tired
24) 6:24

2:27:44

Need a drink, bad!

I started nice and easy, but by mile 3 I could tell that yesterday's Pizza Hut wasn't going to last the whole workout (it's so lame that the Army feeds us such crap for lunch, but that's a whole other issue). I found a bathroom just before mile 5 and felt much better from that point on. Miles 6 and 7 were downhill heading west on HWY 56 before turning south to loop around Cedar Knoll. Miles 8 through 11 were on the rolling hills around the Knoll, plus another bathroom stop right at 10. The uphill started about 11.5 and continued to mile 15 (hotel frontage road). I'm very pleased that I didn't fall apart here like I have in the past! I grabbed some Powergel (plain) and water just before mile 18, then took off for a couple more. The plan was to go 20, but I felt so good that I wanted to see how long I could hold this pace. I needed another drink all sorts of bad around 22, but I was in no-mans land, so I turned around and headed home to call it a day.

All in all, I felt great. This run was such a confidence-booster for Lincoln. My fitness wasn't even in this ball-park last year before SG. My runs were complete junk the final weeks in September. I can only hope that the temps in Nebraska are low-40's and that the humidity won't be out of control. I ran in my singlet and felt fine, but could have used some gloves until mile 14 or so. I ran in Asics Speedstars and feel really good about using them in Lincoln, much better than I did last year training for SG when anything over 14 was too much for me in such a light shoe. I think the gut issues were a combination of yesterday's Pizza Hut lunch and 64 ounces of Gatorade while at drill. Obviously, I would never eat like that before a race, but good learning experience to scale back the Gatorade as well and stick with water instead. I think that's about it. I'm pumped!!!!!

Total Time: 2:27:44

Pace: 6:09

Y2 (90)

Comments(9)
Total Distance
0.00

Swimming pool this morning.  I debated sleeping instead, but I'm glad I went.  My legs were tight this morning (but not sore), so the water workout really loosened things up.  I "ran" 20 laps (10 in 13:02, 10 in 12:28), then did 26 more laps in 23:16.  In all, just under 50 minutes.  

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Total Distance
11.00

Where has the nice weather gone? I ran in low-20's this morning and the wind made it feel colder than that. Ugh! Nice and easy today. Pace never went faster than 7:00/mile and sometime dropped around 8:20/mile. The body feels pretty good.

Pace: 7:52

Red (289)

Bike 2 miles 

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Total Distance
10.00

Running a long run on Monday seems to have thrown off my week. I keep forgetting what day it is, and as a result, what type of workout I should do. Strange how dependent I've become to a scheduled running routine (i.e. speed on Tuesday, tempo on Thursday, long on Saturday). Anyway, normally I would have done a tempo today, but instead ran some hills throughout "the cove." About 5 miles of constant up and down, then 3 miles to SUU's football field to run barefoot. 2 miles barefoot running--feels so good.

Pace: 7:34

Red (297)

Bike 5 miles

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Total Distance
0.00

Bike 6 miles

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Total Distance
9.00

3 easy miles for a warm up, followed by a 5-mile "tempo" and 1 mile cool down. It was a rough one this morning..... I'm feeling pretty tired (fatigue from Monday?) plus the wind was unforgiving. Anyway, it turned out to be a challenge just to stay below 6:00/pace. Oh well.

Total Tempo Time: 29:01

Pace: 5:48

Sinister (158)

Highest mileage week ever!

Bike 3 miles

Comments(1)
Total Distance
56.00
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