Daily mileage: 3.1
Week to Date mileage- 11.77
Race Time: 24:47 - 5K
Conditions were very sunny and warm -78 degrees @ 8:00am
I participated in the Barney Shirey Memorial 5K today in Tecumseh, OK. It was to honor a man from the area who died of a massive stroke last December. The race was to bring recognition to this dreadful health issue and all proceeds were donated for heart disease and stroke prevention. There was a great turnout. Well over 300 participants. Even Rumble the Bison was on hand to start the race.
The course was not the best course in the world as it weaved through the residential streets of Tecumseh. There was a lot of bad places along the way, but still was manageable. They had water at approximately every KM marker. I was once again frustrated that a race did not have split times or KM markers visable. It makes it hard to pace yourself if you do not know how far you have to run. I am a little down on myself as this was the first morning race I have run in a long time and I was not prepared. I was far from being hydrated enough and didn't have enough "gas" in the tank. I ate a bowl of cereal 2 hours prior to the race and don't think my body got anything out of that. My legs felt dead from my run on Thursday, so going forward, I will not run hard 2 days before a race. Light mileage before hand and LOTS of stretching.
I started off pretty hard and then tried to settle into my groove, but I just was not feeling it. I was not motivated enough and let my body dictate how I ran this race. I walked a total of 2-3 times in this race for about 15-20 seconds each time. I didn't want to walk, but I felt like it gave my legs a quick rest and allowed me to regain some strength so I could push myself harder in the end, which I did. I pushed myself so hard that I came 1 heave from throwing up at the finish line...I will give myself an A for effort at the end of the race. I was able to pass several runners and gain a few places at the finish line.
Another problem I had with this run was that they made it 2 divisions. 19 and under and 20+. You are lumped in with everyone and will not really know how you did with the runners in your age bracket. I finished 11th in the 20+ division and am not disappointed with this, but I know that I may have had a chance for a top 3 or 5 finish in my age division had it been done differently. I definitely ran better than I did in Tulsa 2 weeks ago and look to push myself in the coming weeks for some more improvement in my overall times.
I definitely need to step it up a notch or two to ensure that I can improve.
Showing posts with label 5k. Show all posts
Showing posts with label 5k. Show all posts
Monday, August 29, 2011
Saturday, August 13, 2011
Tulsa United Way Sand Run - 5k
Friday mileage: 3.6 (includes warmup time)
WTD mileage: 9.1
CT mileage to date: 44.1
5k race: 25:40
Temperatures dipped into the upper 70s with a nice breeze blowing after a bunch of storms swept through the Tulsa area on Friday. It made for a great evening of racing.
I was well loosened up due to a stretching class I participated in at work and did plenty of warm up prior to the race. I was disappointed that they did not have any of the course marked for distance and there were no splits provided...made it really difficult to race and pace myself.
There were several hills which proved to be challenging. I paced myself throughout the course and then kicked it hard the last quarter mile...I finished 4th in my age group by 16 seconds...and 59th overall.
My time was 25:40 and was an average of 5:09 per k.
My goal was 25:00 but I didn't account for the hills or lack of distance being marked.
It was a good test to see where I am physically and look forward to my next race in the next few weeks.
I am definitely pleased that I can say that I competed and didn't quit...should've kicked it even harder at the end and made up some time.
WTD mileage: 9.1
CT mileage to date: 44.1
5k race: 25:40
Temperatures dipped into the upper 70s with a nice breeze blowing after a bunch of storms swept through the Tulsa area on Friday. It made for a great evening of racing.
I was well loosened up due to a stretching class I participated in at work and did plenty of warm up prior to the race. I was disappointed that they did not have any of the course marked for distance and there were no splits provided...made it really difficult to race and pace myself.
There were several hills which proved to be challenging. I paced myself throughout the course and then kicked it hard the last quarter mile...I finished 4th in my age group by 16 seconds...and 59th overall.
My time was 25:40 and was an average of 5:09 per k.
My goal was 25:00 but I didn't account for the hills or lack of distance being marked.
It was a good test to see where I am physically and look forward to my next race in the next few weeks.
I am definitely pleased that I can say that I competed and didn't quit...should've kicked it even harder at the end and made up some time.
Thursday, August 11, 2011
core week #2 - day 3 and 4
Wednesday mileage: 2
WTD mileage: 5.5
CT mileage to date: 40.5
Thursday mileage: 0 - rest day for race
WTD mileage: 5.5
CT mileage to date: 40.5
Yesterday was my assessment test date at work for our Summer Challenge and so I didn't really do a big workout and with my race being on Friday, I decided I need to not push myself so hard. I had to complete 1.84 miles in 12 minutes and get at least 30 push ups and 85 sit curl ups...I finished with 1.85 miles in 12 minutes and with my cool down went to a jog/walk for the last .15 miles and still managed to log a 14:30 - 2mile time...pretty sweet if you ask me. I also was successful in completing my situps and pushups. I did 30 pushups and 103 sit curlups...felt good to complete the challenge successfully and now I must wait and see who the winner will be. We had 7 remaining as of Monday and the winner will be decided by a drawing since we have so many competing and still in it. I would love to win the $150 gift card to BestBuy.
Today is a rest day for me as I am resting for my run tomorrow in Tulsa, but I am still going to go out and do a light 1 mile jog to keep myself loosened up and prevent extra stiffness. I hate taking a day and a half off...but I will pick back up on Saturday to prevent soreness.
My buddy Mike Finch, who ran Cross Country at ACCC with me and was one of my roommates, invited me to come participate with him in the Warrior Dash held in Tulsa on September 24th....after looking at all the information and pictures, I am totally going to do this...it is the kind of challenge I look forward to..something I have always wanted to do in a race...go through obstacles that include: mud, fire, barbed wire, cargo nets, tires, walls...can't get much better.
Beginning this weekend, I will begin my new training program. It will be a mixture of Cardio training and strength training...so stay tuned as I prepare to be the Ultimate Warrior! Tomorrow's race will be a good test of where I stand in the cardio/running aspect of things, now its time to put some strength and muscle into the equation...
My goal for the 5K is to be under 25:00....or as close to it as possible.
If I run what I ran on the treadmill Tuesday at 4:57 per kilometer, it would equal out to be a 7:35 pace per mile...I think I can probably do this. :)
Time to Warrior up! Funny thing I just thought of...my high school mascot was a Warrior...Ah jeah!
WTD mileage: 5.5
CT mileage to date: 40.5
Thursday mileage: 0 - rest day for race
WTD mileage: 5.5
CT mileage to date: 40.5
Yesterday was my assessment test date at work for our Summer Challenge and so I didn't really do a big workout and with my race being on Friday, I decided I need to not push myself so hard. I had to complete 1.84 miles in 12 minutes and get at least 30 push ups and 85 sit curl ups...I finished with 1.85 miles in 12 minutes and with my cool down went to a jog/walk for the last .15 miles and still managed to log a 14:30 - 2mile time...pretty sweet if you ask me. I also was successful in completing my situps and pushups. I did 30 pushups and 103 sit curlups...felt good to complete the challenge successfully and now I must wait and see who the winner will be. We had 7 remaining as of Monday and the winner will be decided by a drawing since we have so many competing and still in it. I would love to win the $150 gift card to BestBuy.
Today is a rest day for me as I am resting for my run tomorrow in Tulsa, but I am still going to go out and do a light 1 mile jog to keep myself loosened up and prevent extra stiffness. I hate taking a day and a half off...but I will pick back up on Saturday to prevent soreness.
My buddy Mike Finch, who ran Cross Country at ACCC with me and was one of my roommates, invited me to come participate with him in the Warrior Dash held in Tulsa on September 24th....after looking at all the information and pictures, I am totally going to do this...it is the kind of challenge I look forward to..something I have always wanted to do in a race...go through obstacles that include: mud, fire, barbed wire, cargo nets, tires, walls...can't get much better.
Beginning this weekend, I will begin my new training program. It will be a mixture of Cardio training and strength training...so stay tuned as I prepare to be the Ultimate Warrior! Tomorrow's race will be a good test of where I stand in the cardio/running aspect of things, now its time to put some strength and muscle into the equation...
My goal for the 5K is to be under 25:00....or as close to it as possible.
If I run what I ran on the treadmill Tuesday at 4:57 per kilometer, it would equal out to be a 7:35 pace per mile...I think I can probably do this. :)
Time to Warrior up! Funny thing I just thought of...my high school mascot was a Warrior...Ah jeah!
Monday, August 8, 2011
core training end of week 1 - days 6 and 7
Friday Mileage: 1.90
WTD mileage 12.10
CT mileage to date: 28.10
Saturday mileage: 0 miles/ 3 hours of cardio exercise
WTD mileage 12.10
CT mileage to date: 28.10
Sunday mileage: 4.9
WTD mileage: 17.00
CT mileage to date: 33
I didn't get the rest of my mileage in on Friday because I was tired and ran out of time. I decided that I would get enough exercise through the weekend. Saturday started off with me speaking at our leadership conference at church and then that entire afternoon and into the evening I spent sanding Alexis' room with a band sander and disk sander...My training program said to get 60 minutes of cardio/aerobic exercise...well this was about 3 1/2 hours of labor intensive sanding. I sweat like a hog in the summer due to no air conditioning being on while i was sanding and used my arms, legs and back constantly. I feel that I got a good workout. :)
Sunday rolled around and so did some much needed rain! Praise God! It rained a good hour and cooled things off considerably. By the time I ran it was 86 degrees with 42% humidity. I will trade for humidity over heat any day. It is much easier to run in jungle like conditions than in the Sahara desert baking like a thanksgiving turkey. Yes, humidity makes you sweat more, but the workout felt pretty good. It was supposed to be a relaxing distance run, but the path I took was far from relaxing. A total of 4 hills with 1 of them a significant incline. These hills were pretty much heartbreakers for me. My legs have not ran on hills in a long time and so the hills zapped a lot of juice out of me. My knees hurt afterwards. I ended just shy of the 5 miles, but wanted to cool down before getting home. I finished with 4.90 miles and the last .10 was a steep hill and my knees had already been through enough. Sometimes you have to be wise and not go beyond what you are capable of.
With my past IT band issues I decided it would be best to shut down as it was beginning to get sore. Long distances, but especially hill workouts and uneven running surfaces irritate the IT Band and I ran on both of those in this run and decided to be smart as I have a race in less than a week that I want to be able to run in. I finished in a time of 49 minutes. This included a minute or two of walking at the half way point trying to get some water, but that water faucet was capped off and no longer in service. Talk about a bummer when you are wanting to refresh with some water to return over the hills on the way back home. I still feel this was an acceptable time as it was supposed to be relaxed. :) 'Tis better to get the miles in rather than burn out too early.
So two weeks of Core training are under my belt. Up this next week, Week 6 assessment at work and 5K Sand Run in Tulsa. Gonna be a busy week and my mileage will suffer.
WTD mileage 12.10
CT mileage to date: 28.10
Saturday mileage: 0 miles/ 3 hours of cardio exercise
WTD mileage 12.10
CT mileage to date: 28.10
Sunday mileage: 4.9
WTD mileage: 17.00
CT mileage to date: 33
I didn't get the rest of my mileage in on Friday because I was tired and ran out of time. I decided that I would get enough exercise through the weekend. Saturday started off with me speaking at our leadership conference at church and then that entire afternoon and into the evening I spent sanding Alexis' room with a band sander and disk sander...My training program said to get 60 minutes of cardio/aerobic exercise...well this was about 3 1/2 hours of labor intensive sanding. I sweat like a hog in the summer due to no air conditioning being on while i was sanding and used my arms, legs and back constantly. I feel that I got a good workout. :)
Sunday rolled around and so did some much needed rain! Praise God! It rained a good hour and cooled things off considerably. By the time I ran it was 86 degrees with 42% humidity. I will trade for humidity over heat any day. It is much easier to run in jungle like conditions than in the Sahara desert baking like a thanksgiving turkey. Yes, humidity makes you sweat more, but the workout felt pretty good. It was supposed to be a relaxing distance run, but the path I took was far from relaxing. A total of 4 hills with 1 of them a significant incline. These hills were pretty much heartbreakers for me. My legs have not ran on hills in a long time and so the hills zapped a lot of juice out of me. My knees hurt afterwards. I ended just shy of the 5 miles, but wanted to cool down before getting home. I finished with 4.90 miles and the last .10 was a steep hill and my knees had already been through enough. Sometimes you have to be wise and not go beyond what you are capable of.
With my past IT band issues I decided it would be best to shut down as it was beginning to get sore. Long distances, but especially hill workouts and uneven running surfaces irritate the IT Band and I ran on both of those in this run and decided to be smart as I have a race in less than a week that I want to be able to run in. I finished in a time of 49 minutes. This included a minute or two of walking at the half way point trying to get some water, but that water faucet was capped off and no longer in service. Talk about a bummer when you are wanting to refresh with some water to return over the hills on the way back home. I still feel this was an acceptable time as it was supposed to be relaxed. :) 'Tis better to get the miles in rather than burn out too early.
So two weeks of Core training are under my belt. Up this next week, Week 6 assessment at work and 5K Sand Run in Tulsa. Gonna be a busy week and my mileage will suffer.
Wednesday, July 27, 2011
Training Week 6 -
Weekly mileage to date= 7.27 miles
Today marks week 6 of my return to running form and I hit a small goal. I finally was able to break out of my funk and go through the wall that I have been facing since starting back up. Due to lack of training and endurance, every time I would go out and try and run a solid 2-3 miles I could never finish and often times ended up walking; of course extreme heat lingering in the 100's doesn't help with the confidence either.
The last 6 weeks have been to build my base and to get myself back into the idea of pushing the threshold and going beyond just a nice, casual jog through the neighborhood. I mean business! While I do not think I will ever obtain the speed/endurance/abilities from my days of running college cross country, I will do everything within my abilities to get back into competitive form. I have a goal and I am going to push myself to achieve it.
I started a new training program this week that is designed to get you prepared to compete in an 8K. While 8k's are not your standard race length, it is a solid program that will get me above a 5k skill set and just under a 10k distance. I have run in several 10k's and 2 half marathons and like those distances and as long as my knee holds up, that is where I will find myself.
Today my workout was a Tempo Run workout:
It consisted of running 5-10 minutes at an easy pace, shift gears and run 10-15 accelerating to a 15k pace and then decelerating for last 5-10 min. I probably went a little harder than I should have, but I tend to push myself a bit harder and have yet to find that "groove" on what my race tempo should be. This will take time.
I have been running on the treadmill to get myself built up and then I can go tackle the heat and have a good base to carry me the distance. Today's workout was tough as I pushed hard. I started at 6.7 on the treadmill for 10 minutes, then bumped it to 8 for 10 minutes and then dropped back down to a 6.5-6.7 for 10 minutes. I think I started off too fast and should have been more like a 5, but can't change the facts now. I survived, but it kicked my butt.
Total time run = 30 minutes
Total distance = 3.27
Total calories burned = 667
5k = 27:30 (definitely some room to improve) last 5k race I ran in was a 23:40 in July 2006.
Didn't have my IT band compression wrap on, so my knee is sore, but I did use the foam roller afterwards to work out the soreness.
Tonight will be ibuprofen and ice if necessary.
Up next tomorrow is supposed to be a 3 mile comfortable pace mixed with some strength training.
Here is to the next 8 weeks of training!
Today marks week 6 of my return to running form and I hit a small goal. I finally was able to break out of my funk and go through the wall that I have been facing since starting back up. Due to lack of training and endurance, every time I would go out and try and run a solid 2-3 miles I could never finish and often times ended up walking; of course extreme heat lingering in the 100's doesn't help with the confidence either.
The last 6 weeks have been to build my base and to get myself back into the idea of pushing the threshold and going beyond just a nice, casual jog through the neighborhood. I mean business! While I do not think I will ever obtain the speed/endurance/abilities from my days of running college cross country, I will do everything within my abilities to get back into competitive form. I have a goal and I am going to push myself to achieve it.
I started a new training program this week that is designed to get you prepared to compete in an 8K. While 8k's are not your standard race length, it is a solid program that will get me above a 5k skill set and just under a 10k distance. I have run in several 10k's and 2 half marathons and like those distances and as long as my knee holds up, that is where I will find myself.
Today my workout was a Tempo Run workout:
It consisted of running 5-10 minutes at an easy pace, shift gears and run 10-15 accelerating to a 15k pace and then decelerating for last 5-10 min. I probably went a little harder than I should have, but I tend to push myself a bit harder and have yet to find that "groove" on what my race tempo should be. This will take time.
I have been running on the treadmill to get myself built up and then I can go tackle the heat and have a good base to carry me the distance. Today's workout was tough as I pushed hard. I started at 6.7 on the treadmill for 10 minutes, then bumped it to 8 for 10 minutes and then dropped back down to a 6.5-6.7 for 10 minutes. I think I started off too fast and should have been more like a 5, but can't change the facts now. I survived, but it kicked my butt.
Total time run = 30 minutes
Total distance = 3.27
Total calories burned = 667
5k = 27:30 (definitely some room to improve) last 5k race I ran in was a 23:40 in July 2006.
Didn't have my IT band compression wrap on, so my knee is sore, but I did use the foam roller afterwards to work out the soreness.
Tonight will be ibuprofen and ice if necessary.
Up next tomorrow is supposed to be a 3 mile comfortable pace mixed with some strength training.
Here is to the next 8 weeks of training!
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