Oct 25
2008

I ran the Home Run 5 miler in Bernheim Forest this morning.

I’m pretty sure that I was first Yum team runner in. Couldn’t quite
catch a female runner with a Swags sport shoes shirt on.

My time was 37:03 (7′25″ pace). The race was a nice hilly course,
with very chilly air. I left my cotton running team shirt on over my
technical shirt the whole race.

My first two miles were run in the sub 7:10 range. Mile 4 had an
steady hill leading to the final turnaround.

The turnaround was 3/4 miles out, just below the crest of the hill. I
made the turnaround at a dead stop and wanted to curse the slight
uphill before the long gradual downhill towards the finish.

In the final stretch, 0.2 miles out, I passed the lead teammate and
pushed ahead, lungs burning, legs numb… and then it was over.

Summary Data
Total Time (h:m:s) 0:37:04 7:22 pace
Moving Time (h:m:s) 0:37:02 7:22 pace
Distance (mi ) 5.03
Moving Speed (mph) 8.1 avg. 13.5 max.
Elevation Gain (ft) +416 / -397
Temperature (°F) 48.2°F avg. 48.2°F high
Wind Speed ( mph) W 6.3 avg. W 6.9 max.

Elevation chart (pretty flat in comparison my usual routes):

The award/bib:



Trackback  •  Posted in race report  


Oct 19
2008

Elevation map:

Usually, I’m able to pad 6 extra miles by running down the sidewalk on Bardstown Rd early (before each business’ driveway has cars going in and out). Not this morning. Summary Stats:

Summary Data
Total Time (h:m:s) 3:13:33 9:40 pace
Moving Time (h:m:s) 3:12:34 9:37 pace
Distance (mi ) 20.01
Moving Speed (mph) 6.2 avg. 11.6 max.
Elevation Gain (ft) +1,123 / -1,123
Temperature (°F) 60.8°F avg. 60.8°F high
Wind Speed ( mph) NNE 9.2 avg. NNE 10.4 max.

…It seemed a little breezy out there.

I started having trouble around mile 15 of my run, but I managed to not walk even when it didn’t feel like I was running anymore.

Lap
(#)		 Time
(m:s)		 Distance
(mi )
1 8:29 1.00
2 8:36 1.00
3 8:44 1.00
4 8:36 1.00
5 8:50 1.00
6 8:40 1.00
7 8:40 1.00
8 8:46 1.00
9 9:08 1.00
10 8:59 1.00
11 8:55 1.00
12 9:08 1.00
13 9:37 1.00
14 9:34 1.00
15 10:36 1.00
16 11:02 1.00
17 11:14 1.00
18 10:58 1.00
19 11:54 1.00
20 11:46 1.00
21 0:13 0.01

The ‘X’ near the top of the map is where I got confused (at around mile 15) and missed my turn. I’ve been through this neighborhood for every 20 miler I’ve run. Obviously, my brain was overloaded at this point.



Trackback  •  Posted in workout commentary  


Oct 17
2008

I’m running in the Home Run for the Home of the Innocents next Saturday (October 25, 2008). This will be my first 5 mile race, ever. (Hey… automatic PR).

My donation page



Trackback  •  Posted in charity  


Oct 17
2008

4.37 miles in 40 minutes (9'10")

2.64 % incline average (611 ft over 4.37 miles)   Ok.  Flying Monkey preparedness this is not.  That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.

6.6 mph constant speed, except for emergency stop to tie shoelaces.

1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes

5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)



Trackback  •  Posted in Uncategorized  


Oct 15
2008

Actually, the hard part was not giving up by the second interval.

Ran 3 x 1-mile intervals for a total of 7 miles.  1% treadmill incline.

1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") – tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race.  For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph

Gee, that wasn't so bad after all.  My body just doesn't have much will to run hard these days.



Trackback  •  Posted in workout commentary  


« Older Entries