The weather has been in the 30s most of this week, so I'm perfectly comfortable going outside for a run! Click on the picture for a better view of me dressed to stay warm!
Wednesday, December 28, 2005
Ben in Tights
The weather has been in the 30s most of this week, so I'm perfectly comfortable going outside for a run! Click on the picture for a better view of me dressed to stay warm!
Friday, December 23, 2005
Count me in!
I have just signed up for the Houston Marathon on January 15. I had eight weeks between Milwaukee and Seattle, and I have seven weeks between Seattle and Houston. The fun never ends. :)
Tuesday, December 13, 2005
Seattle Fun Facts
Here's a graph of all of my 20+ mile runs. The Seattle run is in red:
Here's some more fun facts from Seattle:
Here's some more fun facts from Seattle:
- Average Pace: 9:53/mile
- First half: 2:10:58 Second half: 2:08:15
- Fastest Mile: #19 (9:20) Slowest Mile: #10 #26 (tie) (10:15)
- I compared my Seattle run to my Milwaukee run. "Milwaukee Ben" was leading "Seattle Ben" by 1.2 miles at the 14-mile mark. However, "Seattle Ben"'s consistency paid major dividends in the end -- when he was done, "Milwaukee Ben" had about two miles left to run!
Sunday, November 27, 2005
Seattle Marathon Chip Time
The results aren't official yet, but I received an e-mail that my clock time was 4:20:04. This is the time from when the starting horn sounded until I crossed the finish line. My chip time was 4:19:13, which began when I crossed the starting line. So, it's a new personal record by over 28 minutes. Woohoo!
ten
T 13952 hi andrew holly ella lily
--
Mobile Email from a Cingular Wireless Customer http://www.cingular.com
7
T 10929 happy early bday mom
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5
T 4946 happy bday amanda b.
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3
T 3013 happy birthday uncle nick
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8:15
is the official start time.
--
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Friday, November 25, 2005
Ready to Run in the Rain
In my last training run before the Seattle Marathon, I ran four easy miles in the main. This morning's weather conditions (in Portland, OR) roughly match the forecast for Seattle on Sunday. I didn't have much trouble today, so I think I'll be fine on Sunday. As with Milwaukee, I'll be posting updates via a cell phone, so check this space on Sunday starting at 8 a.m. Pacific time (10 a.m. for those of you in the Midwest). If you're not sure how to read the posts, check the September archives.
I think things are looking good for me to set a new personal record! Here's another link to the seven different pace possibilities depending on how I'm feeling.
You are more than welcome to post comments on the posts that I make on Sunday. Your words of encouragement and support are much appreciated!
I think things are looking good for me to set a new personal record! Here's another link to the seven different pace possibilities depending on how I'm feeling.
You are more than welcome to post comments on the posts that I make on Sunday. Your words of encouragement and support are much appreciated!
Tuesday, November 22, 2005
Today's Training Run
Mile 1 - 9:38
Mile 2.5 - Total 24:08
Mile 5 - Total 48:22
Finish: 6.17 miles in 59:26
Mile 2.5 - Total 24:08
Mile 5 - Total 48:22
Finish: 6.17 miles in 59:26
Sunday, November 20, 2005
Turkey Trot Report, SEA Pace Update
Today's 5K race was lots of fun. There wasn't an official start, and the race actually was about 3.3 miles long instead of 3.1 but I timed myself at 22:09 for the first 5K. This is a little bit short of my PR, but I wasn't really pushing it. I've got to save some energy for next weekend.
Speaking of next weekend, I'll be making the same kind of real-time updates in Seattle that I made during Milwaukee's Lakefront Marathon last month. So, check this blog starting at 8 a.m. Pacific Standard Time on Sunday, November 27 (that's 10 a.m. in the Midwest).
My main goals for the Seattle Marathon are 1) to set a new personal record and 2) finish with an "even split" or better, meaning that the second half of the race is run equally fast or faster than the first half. Because I've spent way too much time thinking about my goal pace, I've made a spreadsheet with seven different pace possibilities, all of which have an even split or better. Depending on how I'm feeling on race day, I'll choose a different color. I might stay conservative and go with red or orange. I might push it a little bit and try for yellow or green. If I can't hold myself back, maybe I'll try for blue or purple. If I've never felt better IN MY ENTIRE life, I'll run the silver pace.
It's more likely that I'll end up on the left side of the pace chart than the right, but I always like having a multitude of possibilities.
Speaking of next weekend, I'll be making the same kind of real-time updates in Seattle that I made during Milwaukee's Lakefront Marathon last month. So, check this blog starting at 8 a.m. Pacific Standard Time on Sunday, November 27 (that's 10 a.m. in the Midwest).
My main goals for the Seattle Marathon are 1) to set a new personal record and 2) finish with an "even split" or better, meaning that the second half of the race is run equally fast or faster than the first half. Because I've spent way too much time thinking about my goal pace, I've made a spreadsheet with seven different pace possibilities, all of which have an even split or better. Depending on how I'm feeling on race day, I'll choose a different color. I might stay conservative and go with red or orange. I might push it a little bit and try for yellow or green. If I can't hold myself back, maybe I'll try for blue or purple. If I've never felt better IN MY ENTIRE life, I'll run the silver pace.
It's more likely that I'll end up on the left side of the pace chart than the right, but I always like having a multitude of possibilities.
Friday, November 18, 2005
Seriously!
Coming soon to this blog -- a race report from this Sunday's Turkey Trot, and a post about my planning pacing for the Seattle Marathon (on Nov. 27).
Today, I'd like to share something that I read in my company's fitness-related newsletter. Coming up on Saturday, December 10 is the 9th Annual Jingle Bell Run/Walk for arthritis. The headline on the promotional paragraph reads: "Jingle Your Bells". I'm not making this up. So, should I participate in this event? I haven't decided yet.
Today, I'd like to share something that I read in my company's fitness-related newsletter. Coming up on Saturday, December 10 is the 9th Annual Jingle Bell Run/Walk for arthritis. The headline on the promotional paragraph reads: "Jingle Your Bells". I'm not making this up. So, should I participate in this event? I haven't decided yet.
Monday, November 07, 2005
My fifth 20-miler
Short version: My 20-miler went okay, so it's official -- I'm sending in the form to register for the Seattle Marathon!
Long version: For the first time in my life, I had issues with OVER-hydration! Running puts more pressure on the bladder than walking, so I slowed down during miles 9-10 of the latest 20-miler until I was able to relieve myself.
I still averaged about 9:50 / mile for this run. This isn't as fast as my runs on August 28 (9:18) and September 11 (9:02), but it is faster than my run on August 14 (9:57) and the first 20 miles of the Milwaukee marathon (10:07). I think I'm in good enough shape to run a marathon in three weeks.
So, another tapering period begins. In a future post, I'll talk more about my goal pace for Seattle.
Long version: For the first time in my life, I had issues with OVER-hydration! Running puts more pressure on the bladder than walking, so I slowed down during miles 9-10 of the latest 20-miler until I was able to relieve myself.
I still averaged about 9:50 / mile for this run. This isn't as fast as my runs on August 28 (9:18) and September 11 (9:02), but it is faster than my run on August 14 (9:57) and the first 20 miles of the Milwaukee marathon (10:07). I think I'm in good enough shape to run a marathon in three weeks.
So, another tapering period begins. In a future post, I'll talk more about my goal pace for Seattle.
Thursday, November 03, 2005
Marathon: The Sequel
Assuming all goes well with my 20-mile training run this Sunday, I will be running in the Seattle Marathon on Sunday, November 27. Am I crazy? Possibly. Will it be fun? Absolutely! The course has more hills than Milwaukee, so it will be a bit tougher. To offset that, I won't be setting such a fast pace, and I'm also doing some of my training on a treadmill at a 5% grade.
I've never been to Seattle before, but from what I hear, it's nice. I'll get to see a lot of the city on foot! Cool!
I'll let everyone know once I make this "official". :)
I've never been to Seattle before, but from what I hear, it's nice. I'll get to see a lot of the city on foot! Cool!
I'll let everyone know once I make this "official". :)
Saturday, October 29, 2005
Not back on it -- still on it
Don't think that I stopped running after the marathon. On the contrary, I'm trying to keep up my fitness level for whatever challenge may await me in the future. I ran two miles on the Thursday after the marathon and another two miles on Saturday. I spent the following week in Paris -- no running, but plenty of walking. Since then, I've been slowly building back up to some fairly long runs. I completed a 15K (about 9.35 miles) last Sunday, and I plan on running 15 miles tomorrow. I also purchased a fuel belt to help me with hydration issues. I'm happy to report that I am doing well.
The only race that I'm officially signed up for is the 5K Turkey Trot, a race that is limited to employees and retirees of SC Johnson (where I work) and their families. It's mainly a "celebrate fitness"-type event, so I don't know that I'll be trying to set a PR. Until then, keep on running!
The only race that I'm officially signed up for is the 5K Turkey Trot, a race that is limited to employees and retirees of SC Johnson (where I work) and their families. It's mainly a "celebrate fitness"-type event, so I don't know that I'll be trying to set a PR. Until then, keep on running!
Wednesday, October 05, 2005
Sunday, October 02, 2005
Official Time: 4:47:40
Hi all!
My chip time was 4:47:40, good enough for a pace of 10:59 / mile. It's obviously not as well as I hoped I would do, but I'm thrilled that I was able to finish with a smile on my face. Looking back, I think I made two mistakes:
1) I didn't drink nearly enough during the race. I hydrated well beforehand, but I should have grabbed more gatorade AND water early on. I started cramping up in the 14-16 mile range, and that forced me to walk a lot during the last half of the race.
2) I started out too fast. I should have kept my early splits in the 9:10-9:30 range, rather than the 8:40-9:10 range. It one was of the contributing factors to my quick burnout.
What's Next?
I'm not sure at this point. But the idea of setting a 10:00 pace for my next marathon sounds like a good idea -- that should give me enough room to keep going strong throughout the race. I'll probably run another marathon at some point in my life, but I may wait a few years to do it. It's still too early to tell.
Thanks to everyone who posted comments, and special thanks go to family (Jenelle, Mom, Dad) and friends (Steve & Mary) who came out to watch me race. Also, thanks to my friend Matt Salomone, who accompanied me at several points along the race -- he finished in 4:43:05, so congrats are in order for him as well.
I'm off to get some more quality rest. Until next time! :)
My chip time was 4:47:40, good enough for a pace of 10:59 / mile. It's obviously not as well as I hoped I would do, but I'm thrilled that I was able to finish with a smile on my face. Looking back, I think I made two mistakes:
1) I didn't drink nearly enough during the race. I hydrated well beforehand, but I should have grabbed more gatorade AND water early on. I started cramping up in the 14-16 mile range, and that forced me to walk a lot during the last half of the race.
2) I started out too fast. I should have kept my early splits in the 9:10-9:30 range, rather than the 8:40-9:10 range. It one was of the contributing factors to my quick burnout.
What's Next?
I'm not sure at this point. But the idea of setting a 10:00 pace for my next marathon sounds like a good idea -- that should give me enough room to keep going strong throughout the race. I'll probably run another marathon at some point in my life, but I may wait a few years to do it. It's still too early to tell.
Thanks to everyone who posted comments, and special thanks go to family (Jenelle, Mom, Dad) and friends (Steve & Mary) who came out to watch me race. Also, thanks to my friend Matt Salomone, who accompanied me at several points along the race -- he finished in 4:43:05, so congrats are in order for him as well.
I'm off to get some more quality rest. Until next time! :)
Tuesday, September 27, 2005
How to read the real-time posts
On race day (October 2), most of the posts to this blog will be done via e-mail from a cell phone. The subject of each entry will show the number of miles completed. The text of each entry will have either:
a) The time of the most recently completed mile,
b) The total time so far, or
c) BOTH
To get an idea of how well I'm doing versus the "virtual pacer", use this Pace Chart. If I can run each mile in nine minutes and nine seconds, I'll finish in just under four hours.
For examples of posts made via cell phone e-mail, you can check out the posts below this one, which I made during a three-mile training run on Tuesday. I finished mile #1 in 9:23, mile #2 in 9:04, and mile #3 in 9:13, for a total of 27:40. It's tough to get the cell phone to write colons, so they probably won't be there on Sunday. Also, there's no way to send the e-mail without the Cingular advertisement at the bottom. Sorry. :)
Depending on my energy level during the race, I might make an audio post or two as well. At this point, it's hard to tell how I will be feeling. I may be super-energized and finish well below four hours. I might be a bit tired and finish many minutes above four hours. My primary goal is to enjoy myself out there, and to finish successfully, whatever the time may be.
Finally, feel free to comment by clicking where it says "0 comments" (or whatever number of comments there are) at the bottom of each post. While I won't be able to read them during the race, I'll definitely check them out afterwards to see who has been cheering me on. You can also use them to see who else is following along.
The race starts at 8 a.m. on Sunday, so look for posts as early as one mile into the race! Thanks for reading, and thanks for your cheers!
a) The time of the most recently completed mile,
b) The total time so far, or
c) BOTH
To get an idea of how well I'm doing versus the "virtual pacer", use this Pace Chart. If I can run each mile in nine minutes and nine seconds, I'll finish in just under four hours.
For examples of posts made via cell phone e-mail, you can check out the posts below this one, which I made during a three-mile training run on Tuesday. I finished mile #1 in 9:23, mile #2 in 9:04, and mile #3 in 9:13, for a total of 27:40. It's tough to get the cell phone to write colons, so they probably won't be there on Sunday. Also, there's no way to send the e-mail without the Cingular advertisement at the bottom. Sorry. :)
Depending on my energy level during the race, I might make an audio post or two as well. At this point, it's hard to tell how I will be feeling. I may be super-energized and finish well below four hours. I might be a bit tired and finish many minutes above four hours. My primary goal is to enjoy myself out there, and to finish successfully, whatever the time may be.
Finally, feel free to comment by clicking where it says "0 comments" (or whatever number of comments there are) at the bottom of each post. While I won't be able to read them during the race, I'll definitely check them out afterwards to see who has been cheering me on. You can also use them to see who else is following along.
The race starts at 8 a.m. on Sunday, so look for posts as early as one mile into the race! Thanks for reading, and thanks for your cheers!
Saturday, September 24, 2005
Saturday, September 17, 2005
More PRs!
According to my training schedule, I was supposed to run 4 miles at marathon pace. Instead, I headed to Wauwatosa for Joe's Run, Walk, and Roll, benefitting United Cerebral Palsy of Southeastern Wisconsin.
I obviously did the RUN part of it, and I set two personal bests -- 6:53 for the mile, and 21:47 for the 5K (averaging about 7 minutes a mile). My forerunner reported times faster than this, but I think it was being overly generous with me this morning.
There are two kinds of tired that you can feel after a run. Most of the time, I feel neither. After today's run, I felt winded. My legs were not tired at all, but I could tell that my lungs were feeling it. I could barely take in enough oxygen to keep such a fast pace. After a 20-mile run, my lungs will feel fine, but my legs will feel a little bit jelly-ish.
I'm taking it easy for the rest of today, and tomorrow's easy 12-miler should be a piece of cake!
I obviously did the RUN part of it, and I set two personal bests -- 6:53 for the mile, and 21:47 for the 5K (averaging about 7 minutes a mile). My forerunner reported times faster than this, but I think it was being overly generous with me this morning.
There are two kinds of tired that you can feel after a run. Most of the time, I feel neither. After today's run, I felt winded. My legs were not tired at all, but I could tell that my lungs were feeling it. I could barely take in enough oxygen to keep such a fast pace. After a 20-mile run, my lungs will feel fine, but my legs will feel a little bit jelly-ish.
I'm taking it easy for the rest of today, and tomorrow's easy 12-miler should be a piece of cake!
Wednesday, September 14, 2005
Three to get ready
Here's the breakdown for my last 20-miler before the marathon, which occurred on Sunday, September 11:
According to my forerunner, I ran these 20 miles faster than my targeted marathon pace. This is obviously a good sign. However, I'm guessing that the many trees and hills of Beaverton, Oregon caused some GPS tracking difficulties, and perhaps the time is reported a little quicker than it actually was. One specific occurrence is mile # 12 -- I highly doubt that I ran this mile in just over eight minutes. So, take it for what it's worth.
Another element that worked in my favor was the weather. It was a wonderfully cool morning. I ran the first 3.5 miles with a light jacket, and then my standard running outfit (dri-fit shirt & shorts) for the rest of the run.
Did the hills slow me down at all? Apparently not. But to be completely honest, the hills I ran were gentle slopes compared to some of the roads in Oregon.
Here's a graph of my results:
Let the three-week tapering period begin!
| Individual Miles | Averages | |||||||
| Miles 1-5 | 9:25 | 9:22 | 9:23 | 9:07 | 9:23 | 9:20 | 9:12 | 9:03 |
| Miles 6-10 | 8:54 | 9:04 | 9:24 | 8:47 | 9:14 | 9:05 | ||
| Miles 11-15 | 9:37 | 8:08 | 8:40 | 8:35 | 8:44 | 8:45 | 8:52 | |
| Miles 16-20 | 8:49 | 8:23 | 9:19 | 9:11 | 9:19 | 9:00 | ||
According to my forerunner, I ran these 20 miles faster than my targeted marathon pace. This is obviously a good sign. However, I'm guessing that the many trees and hills of Beaverton, Oregon caused some GPS tracking difficulties, and perhaps the time is reported a little quicker than it actually was. One specific occurrence is mile # 12 -- I highly doubt that I ran this mile in just over eight minutes. So, take it for what it's worth.
Another element that worked in my favor was the weather. It was a wonderfully cool morning. I ran the first 3.5 miles with a light jacket, and then my standard running outfit (dri-fit shirt & shorts) for the rest of the run.
Did the hills slow me down at all? Apparently not. But to be completely honest, the hills I ran were gentle slopes compared to some of the roads in Oregon.
Here's a graph of my results:
Let the three-week tapering period begin!
Saturday, September 03, 2005
Badgerland Striders 20K Report
Here are my mile splits from the Badgerland Striders 20K (just less than 12.5 miles), held in Estabrook Park in Milwaukee:
My final recorded time is 1:43:48, which corresponds to a pace of about 8:22 / mile. My official time will likely be a little bit slower than this, because I started my forerunner when I crossed the starting line (shortly after the race's actual start). Update: The official results are in. My official time is 1:43:59, corresponding to an average of 8:23 / mile.
Since I enjoyed making the graph of my 20-milers, here's a graph of today's run:
You'll notice that my split times in the last four miles are somewhat erratic. I think this is more the forerunner's fault than anything else. Some of the area had a lot of trees, so it was sometimes tough to get a clear signal. Lap 11 was actually 1.03 miles long. Averaging everything out, I had about an even split (first half about same pace as second half).
I finished within my goal pace, which was 8:30 / mile. I also checked my time at the 15K and the 10-mile marks, and I determined that I have set new personal records for each. This is a MAJOR confidence boost for me, and I think I will be setting my goal finishing time for the marathon at four hours!
| Miles 1-6 | 8:38 | 8:11 | 8:15 | 8:11 | 8:28 | 8:22 |
| Miles 7-12 | 8:15 | 8:20 | 8:01 | 8:37 | 8:40* | 8:43 |
| Final .38 mile: | 3:06 | (about 8:10 pace) | ||||
| *Note: Mile 11 covered 1.03 miles | ||||||
My final recorded time is 1:43:48, which corresponds to a pace of about 8:22 / mile. My official time will likely be a little bit slower than this, because I started my forerunner when I crossed the starting line (shortly after the race's actual start). Update: The official results are in. My official time is 1:43:59, corresponding to an average of 8:23 / mile.
Since I enjoyed making the graph of my 20-milers, here's a graph of today's run:
You'll notice that my split times in the last four miles are somewhat erratic. I think this is more the forerunner's fault than anything else. Some of the area had a lot of trees, so it was sometimes tough to get a clear signal. Lap 11 was actually 1.03 miles long. Averaging everything out, I had about an even split (first half about same pace as second half).
I finished within my goal pace, which was 8:30 / mile. I also checked my time at the 15K and the 10-mile marks, and I determined that I have set new personal records for each. This is a MAJOR confidence boost for me, and I think I will be setting my goal finishing time for the marathon at four hours!
Sunday, August 28, 2005
30 Mile Weekend
Yesterday morning, I ran 10 miles, averaging 8:40 per mile. This is about fifteen seconds per mile slower than my personal record (about 8:25 / mile). However, I wasn't trying to set a new PR, and I had to conserve energy for my big 20-miler, which I completed this morning.
Here's the mile breakdown:
As you might have noticed, I did much better this time out than I did two weeks ago. Here's a graph which compares the two runs. The orange line represents my run from two weeks ago, and the blue line represents today's run:
My confidence is building for two reasons. First of all, today's run was more than 30 seconds per mile FASTER than my 20-miler from two weeks ago. Secondly, both runs show evidence that I am pacing myself well. They feature what is known as a "negative split", meaning that the second half of the run is faster than the first half. No matter what distance I run, I'm hoping to have either a negative split or an even split (both halves about the same time).
I am tracking fairly well to attempt a four-hour marathon on October 2nd. We'll see how things go at the 20K race next weekend!
Here's the mile breakdown:
| Individual Miles | Averages | |||||||
| Miles 1-5 | 9:40 | 9:32 | 9:31 | 9:34 | 9:19 | 9:31 | 9:26 | 9:19 |
| Miles 6-10 | 9:21 | 9:15 | 9:33 | 9:22 | 9:12 | 9:21 | ||
| Miles 11-15 | 9:20 | 9:11 | 9:10 | 9:05 | 9:15 | 9:12 | 9:11 | |
| Miles 16-20 | 8:52 | 9:21 | 9:24 | 8:54 | 9:18 | 9:10 | ||
As you might have noticed, I did much better this time out than I did two weeks ago. Here's a graph which compares the two runs. The orange line represents my run from two weeks ago, and the blue line represents today's run:
My confidence is building for two reasons. First of all, today's run was more than 30 seconds per mile FASTER than my 20-miler from two weeks ago. Secondly, both runs show evidence that I am pacing myself well. They feature what is known as a "negative split", meaning that the second half of the run is faster than the first half. No matter what distance I run, I'm hoping to have either a negative split or an even split (both halves about the same time).
I am tracking fairly well to attempt a four-hour marathon on October 2nd. We'll see how things go at the 20K race next weekend!
Thursday, August 25, 2005
Stuff I bought yesterday
I stopped at local bicycle shop for some supplies yesterday. As you might have guessed, they have a lot of stuff for runners as well. Here's what I purchased:
Three individual packets of raspberry Hammer Gel
One gel flask
They were out of my first choice, which was one of the 26-serving jugs. The flask will come in handy during my longer runs.
One reflective sash band
I often run in the mornings before heading to work, and there's not as much daylight as there used to be. Though I feel a little bit like a contestant in a beauty pageant, I feel much safer knowing that oncoming traffic can see me.
One container of BodyGlide
For those who might not know what this is -- it's a non-greasy, non-oily lotion that prevents chafing. Another item that will be very helpful in keeping me comfortable during long runs.
I've got 30 miles to run this weekend (10 on Saturday, 20 on Sunday). I'm glad I'm resting tomorrow.
Three individual packets of raspberry Hammer Gel
One gel flask
They were out of my first choice, which was one of the 26-serving jugs. The flask will come in handy during my longer runs.
One reflective sash band
I often run in the mornings before heading to work, and there's not as much daylight as there used to be. Though I feel a little bit like a contestant in a beauty pageant, I feel much safer knowing that oncoming traffic can see me.
One container of BodyGlide
For those who might not know what this is -- it's a non-greasy, non-oily lotion that prevents chafing. Another item that will be very helpful in keeping me comfortable during long runs.
I've got 30 miles to run this weekend (10 on Saturday, 20 on Sunday). I'm glad I'm resting tomorrow.
Saturday, August 20, 2005
New 10K Personal Record!
Though my training plan suggested I run six miles at marathon pace, I was feeling especially well, so I decided to run a 10-kilometer "race" using my forerunner. I ran about two minutes faster than my previous personal best. The individual mile times are as follows:
So, I got a little bit tired at the end, but I was able to maintain a fairly steady pace.
I'm looking forward to running a real race in two weeks to continue my marathon preparation. On September 3, I plan to participate in the Badgerland Striders 20K in Milwaukee's Estabrook Park.
| 7:58 | 8:09 | 7:46 | 8:17 | 8:00 | 8:24 | 1:55 |
| Average: 8:07 / mile | Total Time: 50:32 | |||||
So, I got a little bit tired at the end, but I was able to maintain a fairly steady pace.
I'm looking forward to running a real race in two weeks to continue my marathon preparation. On September 3, I plan to participate in the Badgerland Striders 20K in Milwaukee's Estabrook Park.
Sunday, August 14, 2005
Long Run Done
As my training for the Lakefront Marathon continues, I completed a run of 20.6 miles this morning. Here's a mile-by-mile breakdown:
Mile #1 - 10:15
After a fair amount of stretching and a bit of walking, I began the run just after 5:30 a.m. During the first few miles, I could feel my body slowly warming up.
Mile #2 - 10:11
My training plan suggested that I finish this run about 90 seconds SLOWER than my planned marathon pace (tentatively set at 9:00 / mile), which means I should be doing this run at 10:30 / mile. I was going a bit faster than that -- still feeling great.
Mile #3 - 10:11
At about the 2.8 mile mark, I took my first walking break. The drink of choice was some freshly-mixed orange Gatorade.
Mile #4 - 10:08
Mile #5 - 9:59
By the end of mile #5, I was in a groove. My split times were gradually dropping, but I did not feel that I was expending any additional effort. Whenever I felt myself trying to speed up, I tried to think about conserving energy so that I would last the entire run.
Mile #6 - 9:55
Another walking break -- and more Gatorade.
Mile #7 - 10:12
Mile #8 - 9:39
Looking back, I'm not sure why there was such a big difference in these two lap times. It's possible that I was benefitting from a wind or that the forerunner wasn't perfectly accurate. In any case, I was still feeling pretty good, doing my best to save my energy. However, every lap is below the suggested 10:30 mark. Was I going too fast?
Mile #9 - 10:25
A slightly longer walking break this time -- because this break featured some raspberry-flavored Hammer Gel. I'm still getting used to ingesting gels during a run, so it took me a bit longer to get the pack open, drink enough water afterwards, etc. I was still way ahead of my desired pace and still feeling great.
Mile #10 - 9:36
Mile #11 - 9:53
Mile #12 - 10:16
Another three miles down, and I barely felt sore at all. My fourth walking break consisted of the rest of the raspberry gel pack and water.
Mile #13 - 9:52
Mile #14 - 9:54
I reached the half marathon at about 2:11:30. This is much slower than my PR of 1:56:25, but much faster than the target pace for this run (2:17:33).
Mile #15 - 10:10
My next walking break consisted of more gel -- orange flavor this time. As I chased the gel down with the recommended 3-4 ounces of water, I decided that raspberry is my preferred flavor. :)
Mile #16 - 9:54
With a mere four miles to go, I was still feeling okay. I felt an occasional dull pain in my left shoulder, which serves as a reminder to run with the correct posture. As soon as I improved my form, the pain went away. My legs were obviously feeling the effects of a long run, but they were not nearly as sore as they were a week ago at this point (when I finished a 19-miler).
Mile #17 - 9:43
Mile #18 - 9:57
My final walking break consisted of more Gatorade. As I set out to complete the remaining miles, I looked at my Garmin forerunner and noticed that I was significantly close to averaging 10:00 / mile for the entire run. I was feeling MUCH better than I was at the 18-mile mark last week. Dare I push the pace a little bit at the end of the run?
Mile #19 - 9:29
I endeavored to conserve energy as best I could for most of the run. But with only two miles to go, I was convinced that I had the energy to push it a little bit. Last week, I could feel myself slowing down significantly at mile #19. I didn't feel that at all this time. Perhaps it was my concerted effort to stay hydrated and energized. With a mile to go, I knew that I would be able to complete my run without do anything remotely close to crashing. Onward!
Mile #20 - 9:23
When I've been out running for more than three hours, a part of me wants the run to be over -- somewhat like a long car trip. I could have finished this mile much slower than 9:23, but I had the energy for it, and I was a bit eager to be done, so I kept up the pace. Of course, I was still some distance from home when I finished 20 miles. Should I walk the rest of the way?
Mile #21 (well, only .6 miles) - 5:52
I stepped into what some refer to as "sacred ground", but only a little bit. As I stopped the forerunner at 20.6 miles, I was thrilled to have finished a 20-miler. I'm fatigued, but feeling better than I ever have after a "major" long run (12+ miles).
Average: 9:56 / mile
Seven weeks until the marathon!
Mile #1 - 10:15
After a fair amount of stretching and a bit of walking, I began the run just after 5:30 a.m. During the first few miles, I could feel my body slowly warming up.
Mile #2 - 10:11
My training plan suggested that I finish this run about 90 seconds SLOWER than my planned marathon pace (tentatively set at 9:00 / mile), which means I should be doing this run at 10:30 / mile. I was going a bit faster than that -- still feeling great.
Mile #3 - 10:11
At about the 2.8 mile mark, I took my first walking break. The drink of choice was some freshly-mixed orange Gatorade.
Mile #4 - 10:08
Mile #5 - 9:59
By the end of mile #5, I was in a groove. My split times were gradually dropping, but I did not feel that I was expending any additional effort. Whenever I felt myself trying to speed up, I tried to think about conserving energy so that I would last the entire run.
Mile #6 - 9:55
Another walking break -- and more Gatorade.
Mile #7 - 10:12
Mile #8 - 9:39
Looking back, I'm not sure why there was such a big difference in these two lap times. It's possible that I was benefitting from a wind or that the forerunner wasn't perfectly accurate. In any case, I was still feeling pretty good, doing my best to save my energy. However, every lap is below the suggested 10:30 mark. Was I going too fast?
Mile #9 - 10:25
A slightly longer walking break this time -- because this break featured some raspberry-flavored Hammer Gel. I'm still getting used to ingesting gels during a run, so it took me a bit longer to get the pack open, drink enough water afterwards, etc. I was still way ahead of my desired pace and still feeling great.
Mile #10 - 9:36
Mile #11 - 9:53
Mile #12 - 10:16
Another three miles down, and I barely felt sore at all. My fourth walking break consisted of the rest of the raspberry gel pack and water.
Mile #13 - 9:52
Mile #14 - 9:54
I reached the half marathon at about 2:11:30. This is much slower than my PR of 1:56:25, but much faster than the target pace for this run (2:17:33).
Mile #15 - 10:10
My next walking break consisted of more gel -- orange flavor this time. As I chased the gel down with the recommended 3-4 ounces of water, I decided that raspberry is my preferred flavor. :)
Mile #16 - 9:54
With a mere four miles to go, I was still feeling okay. I felt an occasional dull pain in my left shoulder, which serves as a reminder to run with the correct posture. As soon as I improved my form, the pain went away. My legs were obviously feeling the effects of a long run, but they were not nearly as sore as they were a week ago at this point (when I finished a 19-miler).
Mile #17 - 9:43
Mile #18 - 9:57
My final walking break consisted of more Gatorade. As I set out to complete the remaining miles, I looked at my Garmin forerunner and noticed that I was significantly close to averaging 10:00 / mile for the entire run. I was feeling MUCH better than I was at the 18-mile mark last week. Dare I push the pace a little bit at the end of the run?
Mile #19 - 9:29
I endeavored to conserve energy as best I could for most of the run. But with only two miles to go, I was convinced that I had the energy to push it a little bit. Last week, I could feel myself slowing down significantly at mile #19. I didn't feel that at all this time. Perhaps it was my concerted effort to stay hydrated and energized. With a mile to go, I knew that I would be able to complete my run without do anything remotely close to crashing. Onward!
Mile #20 - 9:23
When I've been out running for more than three hours, a part of me wants the run to be over -- somewhat like a long car trip. I could have finished this mile much slower than 9:23, but I had the energy for it, and I was a bit eager to be done, so I kept up the pace. Of course, I was still some distance from home when I finished 20 miles. Should I walk the rest of the way?
Mile #21 (well, only .6 miles) - 5:52
I stepped into what some refer to as "sacred ground", but only a little bit. As I stopped the forerunner at 20.6 miles, I was thrilled to have finished a 20-miler. I'm fatigued, but feeling better than I ever have after a "major" long run (12+ miles).
Average: 9:56 / mile
Seven weeks until the marathon!
Thursday, July 28, 2005
New 1/2 Marathon PR
My training for the marathon continues to go pretty well. On July 3, I set a new personal best in the half marathon (1:56:25), thanks to my good friend Mike Brinkley, who drove up from Illinois to trek through town with me. Mike is quite the athlete and has completed several triathlons and marathons (including Boston).
This past Monday, I ran 17 miles on a treadmill. For whatever reason, my quads were quite sore afterward, so I've been taking it easy this week. I should be fully recovered by the weekend. My next super-long run will occur on Sunday, August 7, when I will run 19 miles at a steady pace, probably around 10:00 / mile.
This past Monday, I ran 17 miles on a treadmill. For whatever reason, my quads were quite sore afterward, so I've been taking it easy this week. I should be fully recovered by the weekend. My next super-long run will occur on Sunday, August 7, when I will run 19 miles at a steady pace, probably around 10:00 / mile.
Saturday, June 18, 2005
SCJ Off! And Running
This morning, I participated in my first ever Lighthouse Run. I ran ten miles in 1:24:49.1 (a new personal best). The official results are right here. Yeah, you'll have to scroll down a bit to see my name, but it's there. 327th place. Oh yeah! Special thanks to Mom & Dad for taking pictures and video, Grandma Iz and Grandpa Nick for their enthusiastic cheers, and Aunt Sue for a much-appreciated bottle of water at the halfway point.
Five Lighthouse Run Photos
Five Lighthouse Run Photos
Sunday, May 22, 2005
YES!
What a ride. I successfully set a new personal record for the half marathon this morning. Here's a mile-by-mile breakdown:
Getting Started
The weather was overcast, but plenty warm. As I finished stretching and prepared to set out, I noticed a few drops of rain. I headed back upstairs and got my rain jacket. I took a swig of raspberry lemonade-flavored Gatorade before setting my forerunner at 9:08 / mile -- at this pace, I'll finish in 01:59:39. Off I go!
Mile 1 - 8:35 (0:33 ahead of the pacer overall)
As the few drops of rain turned into a small drizzle, I felt okay out of the blocks. I'm sufficiently warmed up, and I don't feel too hot or too cold. So far, so good.
Mile 2 - 9:31 (0:10 ahead overall)
Right before reaching the two-mile mark, my forerunner skipped a beat. One moment, I was almost 400 feet ahead, and the next, I was only 50 feet ahead. The problem is that the excessive clouds and rain are keeping the forerunner from being as accurate as it usually is. I'm fairly certain that I ran this mile faster than 9:31. These kinds of tracking errors usually work themselves out over time, so I'm not worried. I'm still ahead, and I still feel great.
Mile 3 - 8:48 (0:30 ahead)
The rain is getting a bit heavier now, but nothing close to slowing me down. My head is getting a tiny bit wet, but my rain jacket keeps me plenty dry. It also helps that I'm wearing my Nike "dri-fit" running shorts. Onward!
Mile 4 - 8:39 (0:59 ahead)
The downpour arrived! As I started to feel the moisture seeping in to my shoes and my hair getting wet, I suddenly remembered that my rain jacket has a hood zipped inside the collar. My pace dropped just a tiny bit as I pulled the hood out of the collar, put it on, and adjusted it to keep it from falling off. I'm still feeling pretty good with almost one third of my run completed.
Mile 5 - 8:29 (1:38 ahead)
One minute it was pouring, the next it was just a drizzle, and the next it was pouring again. Now perfectly comfortable in my rain jacket AND hood, I didn't have any problems. I was thrilled that I was building a signifant lead over my virtual pacer without any fatigue. However, was I going too fast? Most of the run was still in front of me. I didn't feel like I'm going too fast. Hmmm.....
Mile 6 - 9:00 (1:46 ahead)
The rain eased up at this point -- yay. I wasn't feeling tired at all. Double yay.
Mile 7 - 8:57 (1:57 ahead)
The halfway point! My forerunner showed me reach 6.55 miles (half of 13.1) at about 58 minutes. I was doing great, and the weather continued to improve.
Mile 8 - 8:46 (2:19 ahead)
No signs of trouble at all. My lead was about a quarter of a mile. I started to wonder if I was going to burn myself out before the finish. The question I began asking myself was: Should I try and build more of a lead while I feel okay, or should I just keep the pace steady?
Mile 9 - 10:32 (0:55 ahead)
What happened here? The forerunner hiccuped again. One moment, I was ahead by 0.27 miles, and the next, I was only ahead by about 350 feet (about 0.06 miles). This mile did not feel significantly slower than any of the others. It's possible that some of the earlier miles were reported a little quicker than I actually ran them. Regardless of the reason for this setback, I was still ahead of the pacer, and nothing was going to slow me down!
Mile 10 - 8:51 (1:12 ahead)
Back on track. I started to feel a little bit tired at this point, but I was still able to keep the pace.
Mile 11 - 9:16 (1:04 ahead)
A little bit of slow-down, but nothing to worry about.
Mile 12 - 9:04 (1:08 ahead)
Mile 13 - 9:13 (1:04 ahead)
The fatigue slowly built up during these two miles. This is to be expected after running so long at a faster-than-usual pace. The good news -- no blisters or sharp pain in any of my joints. I'm guessing that a lot of family members might be worried about my knees, as most of my running is done on either concrete or asphalt. Let me all assure you that my knees feel great. Never been better.
The Finish - 1:00 (0:58 ahead)
The final tenth of a mile was a little bit slower than the pacer, but not by much. I finished the half marathon in one hour, 58 minutes, and 41 seconds.
What's Next?
I'll be taking it easy for the rest of the week. The following week is the first week of my 18-week program to train for the Milwaukee Lakefront Marathon on October 2. Just to make sure I'm fit for such a task, I have a doctor's appointment set up for this week so that my physician can give me the green light.
Getting Started
The weather was overcast, but plenty warm. As I finished stretching and prepared to set out, I noticed a few drops of rain. I headed back upstairs and got my rain jacket. I took a swig of raspberry lemonade-flavored Gatorade before setting my forerunner at 9:08 / mile -- at this pace, I'll finish in 01:59:39. Off I go!
Mile 1 - 8:35 (0:33 ahead of the pacer overall)
As the few drops of rain turned into a small drizzle, I felt okay out of the blocks. I'm sufficiently warmed up, and I don't feel too hot or too cold. So far, so good.
Mile 2 - 9:31 (0:10 ahead overall)
Right before reaching the two-mile mark, my forerunner skipped a beat. One moment, I was almost 400 feet ahead, and the next, I was only 50 feet ahead. The problem is that the excessive clouds and rain are keeping the forerunner from being as accurate as it usually is. I'm fairly certain that I ran this mile faster than 9:31. These kinds of tracking errors usually work themselves out over time, so I'm not worried. I'm still ahead, and I still feel great.
Mile 3 - 8:48 (0:30 ahead)
The rain is getting a bit heavier now, but nothing close to slowing me down. My head is getting a tiny bit wet, but my rain jacket keeps me plenty dry. It also helps that I'm wearing my Nike "dri-fit" running shorts. Onward!
Mile 4 - 8:39 (0:59 ahead)
The downpour arrived! As I started to feel the moisture seeping in to my shoes and my hair getting wet, I suddenly remembered that my rain jacket has a hood zipped inside the collar. My pace dropped just a tiny bit as I pulled the hood out of the collar, put it on, and adjusted it to keep it from falling off. I'm still feeling pretty good with almost one third of my run completed.
Mile 5 - 8:29 (1:38 ahead)
One minute it was pouring, the next it was just a drizzle, and the next it was pouring again. Now perfectly comfortable in my rain jacket AND hood, I didn't have any problems. I was thrilled that I was building a signifant lead over my virtual pacer without any fatigue. However, was I going too fast? Most of the run was still in front of me. I didn't feel like I'm going too fast. Hmmm.....
Mile 6 - 9:00 (1:46 ahead)
The rain eased up at this point -- yay. I wasn't feeling tired at all. Double yay.
Mile 7 - 8:57 (1:57 ahead)
The halfway point! My forerunner showed me reach 6.55 miles (half of 13.1) at about 58 minutes. I was doing great, and the weather continued to improve.
Mile 8 - 8:46 (2:19 ahead)
No signs of trouble at all. My lead was about a quarter of a mile. I started to wonder if I was going to burn myself out before the finish. The question I began asking myself was: Should I try and build more of a lead while I feel okay, or should I just keep the pace steady?
Mile 9 - 10:32 (0:55 ahead)
What happened here? The forerunner hiccuped again. One moment, I was ahead by 0.27 miles, and the next, I was only ahead by about 350 feet (about 0.06 miles). This mile did not feel significantly slower than any of the others. It's possible that some of the earlier miles were reported a little quicker than I actually ran them. Regardless of the reason for this setback, I was still ahead of the pacer, and nothing was going to slow me down!
Mile 10 - 8:51 (1:12 ahead)
Back on track. I started to feel a little bit tired at this point, but I was still able to keep the pace.
Mile 11 - 9:16 (1:04 ahead)
A little bit of slow-down, but nothing to worry about.
Mile 12 - 9:04 (1:08 ahead)
Mile 13 - 9:13 (1:04 ahead)
The fatigue slowly built up during these two miles. This is to be expected after running so long at a faster-than-usual pace. The good news -- no blisters or sharp pain in any of my joints. I'm guessing that a lot of family members might be worried about my knees, as most of my running is done on either concrete or asphalt. Let me all assure you that my knees feel great. Never been better.
The Finish - 1:00 (0:58 ahead)
The final tenth of a mile was a little bit slower than the pacer, but not by much. I finished the half marathon in one hour, 58 minutes, and 41 seconds.
What's Next?
I'll be taking it easy for the rest of the week. The following week is the first week of my 18-week program to train for the Milwaukee Lakefront Marathon on October 2. Just to make sure I'm fit for such a task, I have a doctor's appointment set up for this week so that my physician can give me the green light.
Monday, May 09, 2005
18 and counting
I got up early on Sunday morning to set a new record for my longest run. 18 miles later, I was done. Here's the breakdown:
Average Pace: 9:45 / mile
I was thrilled that I was able to run about thirty seconds per mile faster than I did two weeks ago AND run 2.4 miles farther. I was fairly tired at the end, but I think I could have done a few more miles.
I'm not planning to do another long run for at least a month. My next goal is to complete a half marathon in under two hours -- and of course, the results of my attempt will be posted here.
| Laps 1-3 | 10:12 | 10:11 | 09:42 |
| Laps 4-6 | 09:46 | 09:27 | 09:36 |
| Laps 7-9 | 09:29 | 09:28 | 09:38 |
| Laps 10-12 | 09:45 | 09:50 | 09:49 |
| Laps 13-15 | 09:50 | 09:37 | 09:52 |
| Laps 16-18 | 09:23 | 10:04 | 10:00 |
Average Pace: 9:45 / mile
I was thrilled that I was able to run about thirty seconds per mile faster than I did two weeks ago AND run 2.4 miles farther. I was fairly tired at the end, but I think I could have done a few more miles.
I'm not planning to do another long run for at least a month. My next goal is to complete a half marathon in under two hours -- and of course, the results of my attempt will be posted here.
Thursday, May 05, 2005
New 15K PR
I recently achieved a new personal best for the 15K (about 9.33 miles). I trekked out on Sunday morning and finished in one hour, 21 minutes, 33 seconds. Here's the breakdown:
Mile 1 - 8:24
Mile 2 - 8:53
Mile 3 - 8:29
Mile 4 - 8:53
Mile 5 - 8:20
Mile 6 - 8:53
Mile 7 - 8:48
Mile 8 - 9:08
Mile 9 - 8:45
Finish - 2:56 (8:36 pace)
Average pace - about 8:44 / mile
There was a light but ever-present wind that was responsible for the 20-25 second fluctuations between lap times in the first six miles. Had there been no wind at all, my laps would have been much more consistent.
I'm probably going to run long this weekend -- perhaps even further than the 25K that I ran on April 24. The weather is supposed to be warm with a bit of rain, which doesn't scare me all that much. :)
I'm thrilled that I have almost five months to continue training for the marathon. I don't want to jinx it, but I think that eclipsing the four-hour mark on October 2 is an attainable goal.
Mile 1 - 8:24
Mile 2 - 8:53
Mile 3 - 8:29
Mile 4 - 8:53
Mile 5 - 8:20
Mile 6 - 8:53
Mile 7 - 8:48
Mile 8 - 9:08
Mile 9 - 8:45
Finish - 2:56 (8:36 pace)
Average pace - about 8:44 / mile
There was a light but ever-present wind that was responsible for the 20-25 second fluctuations between lap times in the first six miles. Had there been no wind at all, my laps would have been much more consistent.
I'm probably going to run long this weekend -- perhaps even further than the 25K that I ran on April 24. The weather is supposed to be warm with a bit of rain, which doesn't scare me all that much. :)
I'm thrilled that I have almost five months to continue training for the marathon. I don't want to jinx it, but I think that eclipsing the four-hour mark on October 2 is an attainable goal.
Sunday, April 24, 2005
Over the Hill
This morning, I ran further than I ever have before in a single workout. I trekked 15.6 miles (about 25K) with an average pace of about 10:21 / mile.
What did I learn? Giving yourself an extra 30 seconds per mile can make a HUGE difference in how you feel. Two weeks ago, I ran 13.1 miles, setting the pacer on my forerunner at 10:00/mile. I made it, but I was EXTREMELY tired when I was done. I didn't feel like I could go another step. Today, I set the pacer at 10:30/mile. After almost 16 miles, I felt like I could go a little farther if I had to. Since my "race" isn't until October, there's no point in pushing myself too hard right now.
For those who might be curious about my split times, here you go:
Mile #1: 10:41
Mile #2: 10:47
Mile #3: 10:04
Mile #4: 10:14
Mile #5: 10:02
Mile #6: 10:00
Mile #7: 10:06
Mile #8: 10:14
Mile #9: 10:28
Mile #10: 10:19
Mile #11: 10:26
Mile #12: 10:16
Mile #13: 10:57
Mile #14: 09:59
Mile #15: 10:26
I think I could have managed 20 miles at this pace -- during mile 14 (my fastest), I actually walked for about 15 seconds while Jenelle brought me some gatorade (thanks, sweetie!). The weather was a bit chilly this morning, but it was perfect for running. I didn't get dehyrdrated at all, and I wasn't drenched in sweat when I got home (yeah, pretty picture there).
Estimated calories burned: 2250. That's over half a pound.
What did I learn? Giving yourself an extra 30 seconds per mile can make a HUGE difference in how you feel. Two weeks ago, I ran 13.1 miles, setting the pacer on my forerunner at 10:00/mile. I made it, but I was EXTREMELY tired when I was done. I didn't feel like I could go another step. Today, I set the pacer at 10:30/mile. After almost 16 miles, I felt like I could go a little farther if I had to. Since my "race" isn't until October, there's no point in pushing myself too hard right now.
For those who might be curious about my split times, here you go:
Mile #1: 10:41
Mile #2: 10:47
Mile #3: 10:04
Mile #4: 10:14
Mile #5: 10:02
Mile #6: 10:00
Mile #7: 10:06
Mile #8: 10:14
Mile #9: 10:28
Mile #10: 10:19
Mile #11: 10:26
Mile #12: 10:16
Mile #13: 10:57
Mile #14: 09:59
Mile #15: 10:26
I think I could have managed 20 miles at this pace -- during mile 14 (my fastest), I actually walked for about 15 seconds while Jenelle brought me some gatorade (thanks, sweetie!). The weather was a bit chilly this morning, but it was perfect for running. I didn't get dehyrdrated at all, and I wasn't drenched in sweat when I got home (yeah, pretty picture there).
Estimated calories burned: 2250. That's over half a pound.
Saturday, March 26, 2005
Top Speed
I've been fighting a cold for the past few days, but I woke up this morning feeling fairly well. After resting both Thursday and Friday, I decided to make an attempt to set a new personal best for a 5K run. For those not in the know, a 5K run is five kilmeters, which is about 3.11 miles. Prior to today, my best outdoor 5K run was at the Roma 5K last July (27:20.6). My best treadmill 5K mark is 24:58.
I set the "Virtual Training Assistant" on my Garmin Forerunner at a pace of eight minutes per mile, which translates to a 5K time of 24:51. If I could keep up with the little runner on the screen, I would be successful.
Mile One
I was out of the gate in a hurry -- perhaps too much of a hurry. I didn't realize it at the time, but for the first quarter mile, I was running at almost 10 miles an hour, which is a six minute per mile pace. I slowly settled back down into a reasonable pace that I could hopefully keep for the rest of the run. I reached the one-mile marker in 7:13. A NEW RECORD! This is the fastest mile I have ever run.
Mile Two
I continued south on 90th street almost to highway 11, turning around when I had about a mile and a half to go. I felt a cramp in my side starting to develop, but it wasn't enough to slow me down. I finished the second mile in 7:52. At this point, I knew that I had a lead of about a minute on my personal best. So, as long as I didn't "crash" in the final mile, I would emerge victorious.
Uh, what's a "crash"?
I don't know, exactly. It's a term I've read about in articles about running, and some of the runners I've talked to at the SCJ fitness center have used it. Apparently, a "crash" is when your body basically gives up, and you can't go much faster than an easy walk. Thankfully, I haven't experienced one yet.
Mile Three
I've run outside for the past few weekends. One thing I've noticed is that a strong wind blows from west to east. As I turned to head west back home, I was concerned that a strong wind might cause my pace to slow signficantly. The wind, combined with a slight uphill grade, can sometimes make things rather difficult. Today, however, was not a problem at all. There wasn't much wind at all, and the energy and excitement of breaking a personal record kept me going. I finished mile three in 8:02.
The Finish
When my forerunner read "-28 feet to go", I stopped the timer. I didn't really have an idea of what my final time was, except that it was definitely faster than 25 minutes. I switched the display to show the total time, and I was thrilled to read:
Could I have gone even faster? Maybe, maybe not. I definitely started too fast, so I didn't have much energy left for a burst of speed at the end. One thing's for sure -- if I keep exercising regularly, I'll be in good shape to break 23:30 at this year's Roma 5K in July.
I set the "Virtual Training Assistant" on my Garmin Forerunner at a pace of eight minutes per mile, which translates to a 5K time of 24:51. If I could keep up with the little runner on the screen, I would be successful.
Mile One
I was out of the gate in a hurry -- perhaps too much of a hurry. I didn't realize it at the time, but for the first quarter mile, I was running at almost 10 miles an hour, which is a six minute per mile pace. I slowly settled back down into a reasonable pace that I could hopefully keep for the rest of the run. I reached the one-mile marker in 7:13. A NEW RECORD! This is the fastest mile I have ever run.
Mile Two
I continued south on 90th street almost to highway 11, turning around when I had about a mile and a half to go. I felt a cramp in my side starting to develop, but it wasn't enough to slow me down. I finished the second mile in 7:52. At this point, I knew that I had a lead of about a minute on my personal best. So, as long as I didn't "crash" in the final mile, I would emerge victorious.
Uh, what's a "crash"?
I don't know, exactly. It's a term I've read about in articles about running, and some of the runners I've talked to at the SCJ fitness center have used it. Apparently, a "crash" is when your body basically gives up, and you can't go much faster than an easy walk. Thankfully, I haven't experienced one yet.
Mile Three
I've run outside for the past few weekends. One thing I've noticed is that a strong wind blows from west to east. As I turned to head west back home, I was concerned that a strong wind might cause my pace to slow signficantly. The wind, combined with a slight uphill grade, can sometimes make things rather difficult. Today, however, was not a problem at all. There wasn't much wind at all, and the energy and excitement of breaking a personal record kept me going. I finished mile three in 8:02.
The Finish
When my forerunner read "-28 feet to go", I stopped the timer. I didn't really have an idea of what my final time was, except that it was definitely faster than 25 minutes. I switched the display to show the total time, and I was thrilled to read:
Could I have gone even faster? Maybe, maybe not. I definitely started too fast, so I didn't have much energy left for a burst of speed at the end. One thing's for sure -- if I keep exercising regularly, I'll be in good shape to break 23:30 at this year's Roma 5K in July.
Wednesday, February 23, 2005
Tired and Energized...
That's how I felt on Monday night after spending over two hours on a treadmill. I successfully completed a half marathon! I ran about 12 miles at a pace of 9:22/mile. After that, I slowed down the treadmill to a steady walk for a couple of minutes to regain enough strength to complete the rest of the distance (13.1 miles total). I haven't run since then, but I'll probably do a few miles sometime tomorrow.
Things are looking good for me to continue training and run a marathon sometime in October. The Milwaukee Lakefront Marathon is on Sunday, October 2, and the Chicago Marathon is on Sunday, October 9. There's also one in Portland around the same time.
MILWAUKEE
Pro: Not too many people.
Con: Not super-exciting.
CHICAGO
Pro: Lots of excitement and tons of people cheering you on.
Con: Tons of people running alongside you.
PORTLAND
Pro: Amazing scenery.
Con: Lots of hills.
Right now, I'm leaning towards the Milwaukee Marathon because it's the closest. We'll see if my opinion changes in the next few weeks.
Things are looking good for me to continue training and run a marathon sometime in October. The Milwaukee Lakefront Marathon is on Sunday, October 2, and the Chicago Marathon is on Sunday, October 9. There's also one in Portland around the same time.
MILWAUKEE
Pro: Not too many people.
Con: Not super-exciting.
CHICAGO
Pro: Lots of excitement and tons of people cheering you on.
Con: Tons of people running alongside you.
PORTLAND
Pro: Amazing scenery.
Con: Lots of hills.
Right now, I'm leaning towards the Milwaukee Marathon because it's the closest. We'll see if my opinion changes in the next few weeks.
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