Training Log Archive: Mr WonderfulIn the 7 days ending Dec 8, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Dec 8, 2012 #
8 AM
Running 3:35 0.23 mi (15:35 / mi) +1m 15:23 / mi
ahr:130 max:158 shoes: Brooks Ghost Blue
Misread in the clock in the gym and accidentally went for an early jog. Kimberly's knee twinged, so I escorted her back and saw the correct time.
I should search if there's a way to display actual time on a 305.
I should search if there's a way to display actual time on a 305.
Running 9:49 0.78 mi (12:37 / mi) +2m 12:31 / mi
ahr:153 max:162 shoes: Brooks Ghost Blue
My official warmup. Again, actual time would be nice, as standing around in short shorts and a t shirt at 35°F in drizzle for 10-15 minutes was not ideal.
9 AM
Running race 21:21 5.0 km (4:16 / km) +4m 4:15 / km
ahr:178 max:188 slept:7.5 weight:199.8lbs shoes: Brooks Ghost Blue
Run Like the Dickens 5k in Holly, Michigan
I had aspirations of an age group third. The past three years all had a soft 22 ish for third in Men 35-39.
My goal was to open at 6:50 and adjust, hoping that aiming for about 21 even would give a little margin in case the competition was up a little.
I went out in 6:4x. It felt good, but I started fading a bit after 1.5 miles. I constantly checked my watch to keep under 7:00.
I finished in 21:21, or 6:53 pace, 50 seconds off my soft pr, but fine given my training. Unfortunately the competition was unpredictably much faster, with third around 6:30 pace, good for just over 20 minutes. Ouch. At least it was not close enough to think I could have squeezed it out.
So I am satisfied and look forward to building miles this winter and blowing out a pr in the spring.
I had aspirations of an age group third. The past three years all had a soft 22 ish for third in Men 35-39.
My goal was to open at 6:50 and adjust, hoping that aiming for about 21 even would give a little margin in case the competition was up a little.
I went out in 6:4x. It felt good, but I started fading a bit after 1.5 miles. I constantly checked my watch to keep under 7:00.
I finished in 21:21, or 6:53 pace, 50 seconds off my soft pr, but fine given my training. Unfortunately the competition was unpredictably much faster, with third around 6:30 pace, good for just over 20 minutes. Ouch. At least it was not close enough to think I could have squeezed it out.
So I am satisfied and look forward to building miles this winter and blowing out a pr in the spring.
Running 8:07 0.31 mi (26:11 / mi)
ahr:114 max:148 shoes: Brooks Ghost Blue
Cool down.
Thursday Dec 6, 2012 #
Note
So Saturday race planning:
2011 35-39 times:
20:41 - 6:40
21:15 - 6:51
22:10 - 7:09
2010:
18:45 - 6:02
20:40 - 6:40
22:07 - 7:07
2009:
19:13 - 6:11
21:13 - 6:50
22:15 - 7:10
So it seems pretty consistent than a sub 22 min run should net 3rd. However, one never knows and anyone could show up. So do you run for 21:45, or try to go a bit faster?
PR is 20:35, or ~6:40, but that was six years ago after a month of 20 mpw. I have not quite been there in the last month.
I am thinking that it might make sense to open with a 6:50 (21:13), and then if it feels good, push up towards 6:40, and then give everything for the last mile or so and hope for the best. If I can handle it. If not, I can still relax to 7:05 and hope that the field is still weak. Of course, maybe I'm not even there and it will all blow up horribly. I am regretting the lack of time trials in November!
Then the goal would be to get to some solid 20+ mpw for the next six months leading up to the Rage, and run a 5k again for a PR buster.
2011 35-39 times:
20:41 - 6:40
21:15 - 6:51
22:10 - 7:09
2010:
18:45 - 6:02
20:40 - 6:40
22:07 - 7:07
2009:
19:13 - 6:11
21:13 - 6:50
22:15 - 7:10
So it seems pretty consistent than a sub 22 min run should net 3rd. However, one never knows and anyone could show up. So do you run for 21:45, or try to go a bit faster?
PR is 20:35, or ~6:40, but that was six years ago after a month of 20 mpw. I have not quite been there in the last month.
I am thinking that it might make sense to open with a 6:50 (21:13), and then if it feels good, push up towards 6:40, and then give everything for the last mile or so and hope for the best. If I can handle it. If not, I can still relax to 7:05 and hope that the field is still weak. Of course, maybe I'm not even there and it will all blow up horribly. I am regretting the lack of time trials in November!
Then the goal would be to get to some solid 20+ mpw for the next six months leading up to the Rage, and run a 5k again for a PR buster.
6 AM
Running 22:56 2.22 mi (10:20 / mi) +3m 10:17 / mi
ahr:154 max:168 slept:9.0 weight:200.8lbs shoes: Brooks Ghost Blue
Easy jog so as to not overdo it prior to the race Saturday. Also, not enough time to do much more this morning given my extra sleep.
Wednesday Dec 5, 2012 #
5 AM
Erg rowing 43:00 [1]
slept:7.5 weight:200.6lbs
Not sure why the dogs keep waking up at 4:40 instead of waiting until 5.
Tuesday Dec 4, 2012 #
5 AM
Running 49:31 4.42 mi (11:12 / mi) +3m 11:11 / mi
ahr:133 max:161 slept:8.0 weight:203.6lbs shoes: Brooks Ghost Blue
Not feeling the greatest. And I dreamed that I was running a half marathon or marathon, and woke up exhausted as a result, despite a decent amount of sleep.
Short shorts + t shirt = overdressed for today
Nice breeze out of the south = heaven
Short shorts + t shirt = overdressed for today
Nice breeze out of the south = heaven
Monday Dec 3, 2012 #
Note
Really fatigued. I should always exercise in the morning. Not that this is anything new.