May 30
2009

Congratulations to @LouisvilleSoup who broke 24 minutes as well.

I arrived close to 7 am at the Falls of the Ohio State Park, and ran a mile warm-up.  The air had felt chilly all morning until that point at around 60 degrees.

After finishing my warm-up, the air didn’t feel so crisp and cool anymore, but it was still comfortable–probably about as warm I could stand for a medium distance race.  I lined up in the second row of people, maybe about 10-12 people wide, and took off like a bat out of hell for the first several hundred feet.  The first km split was at a 6′41″ pace.  As far as I remember, from that point on, no one passed me.  I spent the rest of the race trying to catch up with people out in front of me.

By the fourth kilometer, I started to feel some fatigue and lost a little motivation to finish the job.  I tried focusing in on a guy who seemed to be pacing the perfect 5k race, and pushed myself to get past him.

With the finish clock in plain sight, I saw 20:45 heading into the corral.  I sprinted in for the finish at 20:59 (6′46″ pace). 2nd3rd (received 2nd place medal) in my age group (30-39) out of 13, and 12th out of 141 in the field (no walkers included). See Overall results & Men’s results.

Added: My previous PR was 21:41 (6′59″ / mile). Interesting to see my 5k PRs over time.

For my recovery run:  Let’s just say that Kao Pad Gra Prow (extra spicy) from Thai Siam is not a good idea the night before a race.

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May 29
2009

Sunny, slightly breezy, and 71° F.  Seems like a horrible crime to do only 2 miles.  If not for the 5k tomorrow morning, I could have went out for at least 10.

I went out and tested my legs in my Mizuno Wave Rider 11s.  I’ve been holding back the last two days, to an almost painfully slow pace (11:13 pace Wednesday and 10:46 pace yesterday).  My goal tomorrow is sub-22.  However, with a couple EASY quick pickups, one close to a 6 minute pace, I feel that I can do far better that 22–I just have to convince the legs to play along.

RunningAHEAD – Strings_n_88keys’s log: View Workout.

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May 27
2009

Okay, it’s not a classic double for me.  I rarely split runs into two separate runs unless I’m going past 90 minutes (usually not until 120 minutes).  However, I need to restrict my lunch run to 45 minutes and I also need to be able to run at slower than a 10-minute pace.  Both of these factors meant that I needed to get in about half the run this morning (3.6 miles in 35′24″).  I’ll attempt to restrict my lunch run to 5.5 mph or slower for 4 miles.  Wish me luck.

As for the streaking, I’m on day 60 of my running streak and on day 35 of my physical therapy exercise streak.

Update:

Second run of the day:  4 miles in 43′50″ (10′58″ pace) and  0.36 mile, 5 minute recovery at -3% incline (13′54″ pace)



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May 23
2009

streaky8weeks

I ran the full hill on Iroquois park on Friday afternoon:  Sunny and mid-80s.  I had a sluggish start, but enjoyed being able to run in the near-summer temperatures after missing out on running most of last summer. The “real uphill” to the top never seems to give me any trouble, although it is somewhat tiring.

Distance: 7.54 miles
Duration: 1:11:52.92
Pace: 9:33 / mile

Today’s run was back on the treadmill for the first time in 4 days, continuing the streak at 56 days. I added a long sleeve technical shirt to offset the effect of being under the air conditioning vent in the basement.
Distance: 7.35 miles
Duration: 1:11:46
Pace: 9:46 / mile

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May 18
2009

Streak day 51.  7.51 miles in 1:15:00.

For my last two runs on the treadmills at work, I’ve actually been using the “cool down” as an actual cool down.  I ran 1 mile in 10 minutes, then reset the treadmill (60 minute session limit) for another 60 minute session at 6.1 mph, at a 1% incline.

When the hour was finished, I jogged the cool down at a -3% incline.  Hopefully, this accomplishes two things:  1) actually gives my muscles a chance to cool down, 2) builds a little quad strength from the downhill running motion.  I’ve haven’t had a major problem with my knees so far, so building up quad strength is not a primary concern, but I figure that any strengthening that I do can help keep it that way.

1 mile in 10 minutes at 1% incline (10′00″)

6.08 miles in 1 hour at 1% incline (9′53″)

0.43 mies in 5 minutes at -3% incline  (11′38″)

RunningAHEAD – Strings_n_88keys’s log: View course: 1% Precor 966i, -3% cool down.

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