Training Update: Aug 8 - 21

August 8th -14th

Most of this week was spent at Hilton Head Island. It was fantastic to be away from work for awhile and to be able to spend time with the family on the beach. That is basically all we did and I loved it.



Straight Up Chillin'


Straight Up Nappin'


Straight Up Momin' It




The training runs were nice because of the scenery change and they were incredibly flat. I also saw deer one morning which is always cool. However, even though I was up early, I don't think it was every much below 80 and the humidity was high but I have gotten used to that. Saturday was a 15 mile long run in Charlotte and I ran the 2nd half of the Thunder Road Marathon course. I hate I will not be able to run that marathon this year as it thoroughly kicked my ass last December and I want revenge. But it will come in due time.

Total mileage: 51


Aug 15 - 21st

The weather cooled a bit and I was able to enjoy some runs in the 60s. Oh, I can't wait for more weather like this. Below are the stress workouts which I was successful in achieving goals.

Stress 1: 10 x .25 mile @ 77-81 pace with .25 mile jog recovery (1 mile warm-up & cool-down)
Stress 2: 3.5 mile Progression Tempo run starting at 6:30 and finishing at near 6:00 pace (1-2 mile warm-up and cool-down)
Stress 3: 11-12 miles steady state (7:00-7:20 pace)
I really enjoy the Steady state runs as they are still long but at a nice quick pace. I will also add the 6th .25 mile on my interval work, I accidentally dropped a 74 second run. Whoops! Sunday of this week, I was totally TKO'ed with some sort of illness. It was a struggle to get out of bed and felt nauseous all day on Sunday. But as quickly as it came, it was gone.

I'm looking forward to next week as I prep for the Greekfest 5k and I hope to finally break the 18 mark and then I begin my specific phase training for the Richmond Marathon. Wahoo!!!

Blue Points 5k

August 6th was the Blue Points 5k sponosred by Blue Cross/Blue Shield and the Carolina Panthers.  I was looking forward to this race as it was the official kick off to my vacation and I anticipated going under the 18 minute mark for the first time. I drove up to the race by myself and was getting in my pre-race warm up in some extremly muggy weather. I'll spare you the details but just say there was an emergency detour during the warm up which extended it a bit longer than I had planned.  As a result, my last half mile of warm up had me running around a sub-7 minute pace to get to the start line prior to the race.  I managed to get there with one minute to spare. 
As the race started, we took a quick turn and headed up a small hill.   At this point, there were lots of people running well under 6 minute miles which was pretty surprising.  But as we crested the hill the crowd began to thin out. I ended up behind Alice Rogers and Lat Purser who in an earlier post you will recall, I was concerned about being behind and thought I may have been pushing to hard so I slowed up.  However, this time I decided to stay with them.   Also there was Michelle Hazelton and her boyfriend Thomas Eggers.  At one point, they were discussing doing a couples long run together.  Talking about being the 5th wheel.  Anyways, Michelle and Thomas drifted back as I stayed with Alice and Lat.  After cresting the hill, there was a nice downhill and I turned in a 5:36 first mile.  The second mile has some rolling hills and I could definatley feel them.  At the 1.5 mile point the rolling hills essentially become an uphill for the next mile.  During this time, I was staying with Alice and Lat.  Lat started to pull away and Alice began to fade a bit but then locked in beside me for the big uphill.  In most recent races, I usually end up running solo but it was nice to have a runner near by during the race because it would have been easier to slow down further without someone to help keep the pace.  Alice and I apparently locked into a nice solid pace together as we worked up the hill. 

Synchronized Running

Mile 2 time was 5:51.  Going into the Mile 3 I knew sub 18 was still in play, but the weather and hill were working against me.  As we crested the hill, I began to pick up the pace as best I could and take advantage of the downhill.  I completed Mile 3 in 5:57 and as I made the turn the final straight away I could see Top Cat Cheerleaders and the clock which was counting 17:50, 17:51... I gave it all I had left but was not able to eclipse the 18 minute mark.  Official time: 18:05.  However, given the course and weather, I was pleased with my time and I hope with the next 5k to finally break the elusive 18.
There were some pretty fast runners at the race so I was only able to work out 22 overall and 4th place in my age group.  This marked the first time in the RFYL Grand Prix this year that I was unable to claim an age group award.

Recap: Good race, rough weather and looking forward to what's next.

Week of June 6th -12th

Schedule
3 Easy runs of 5-6 miles @ 7:30-8:30 pace

1 Recovery day:  rest or 2-3 mile jog

3 Stress Workouts

                Stress 1:  4 x 1 mile @ 5:40-5:50 with .5 mile jog recovery (1 mile warm-up and cool-down)

               Stress 2:  3.5 mile Progression Tempo run @ 6:30 1^st mile – 6:00 pace last half mile

   (1 mile warm-up and cool-down)

               Stress 3:  12-14 miles easy pace (7:30-8:30 pace)

Results:
Stress 1 - 5:47, 5:46, 5:48, 5:47
Stress 2 - 6:27, 6:15, 6:05, 3:01 (Half)
Stress 3 - 14.14 in 1:50:09

Total Mileage - 47.22

This week the heat was down from last week and I ran a couple times inside.  The 4x1 Mile Repeats were challenging but the most entertaining part was on the way home (Click here).

Thursday's Progressive run looked to be a reasonable easily run for a stress run.  Also it had rained early in the afternoon so it was a little cooler.  I chose a hilly course (which really I did not choose that is just the way it is running in Charlotte).  I had some downhill on the first mile but rolling hills after that and finished the last .25 mile up a hill at ~6:00 minute pace.  I am not sure if it was the heat, the speed, and/or the hills but I was spent at the end.  After my cool down, the body was tired.  I think the trifecta made that a brutal run, but what don't kill you makes you stronger.




Friday was an easy run after work.  Saturday's long run had me out the door by 8ish and that just won't cut it in the summer time.  Nice run, but it was pretty warm and super humid by the end of the run. I have got to get started earlier if I am going to survive the summer.

Sunday was one of my favorite runs of the week.  Only 2.8 miles but I got to run with this chick.



Sunday Running Partner



Nice week of running and I really looking forward to next week and getting a race in.

My Reputation Proceeds Me

We interrupt the regular scheduled programming to bring you this update.  In my first  blog post ever (which can be found here), I described how I ran as a bandit with Jacob.  Well today, it appears the word is out.  I had gone to the track to put in my mile repeats, and I was headed home.  On the way home, I was cutting through an alley between some businesses.  I was approaching a man with a coffee in one hand and carrying a small cardboard box in the other.  I always try to make a little noise when running up on pedestrians so as not to startle them.  The gentlemen apparently did not hear me though and nearly jumped out of his skin as I passed.  I apologized and continued on.  He laughed and then said he thought he was about to be mugged.  To which I replied, "Well that is a pretty nice box!"  Oh the joys of running. Perhaps I have missed my calling to be a bandit.

The Original Bandit

What's Hotter Than Florida? Charlotte (Apparently)

For this addition we play a little a catch up and we will be centered around training (Heads up:  Next week will be on training too).  After exchanging emails with my coach, I had my new plan in hand, and as promised, we would be stepping it up.  There is no race on the schedule until June 18th so I will be focused on training and trying to improve. 


Week of May 23rd - 29th
This week consisted of 3 Easy Runs, 3 Stress Runs, and trip to Jacksonville, Fl for Memorial Day Weekend.  The scheduled stress runs were as follows:

               Stress 1:  5 x .75 mile in 4:15 – 4:20 w/.5 mile jog  rec (1 mile warm-up &cool-down)

                         Results:  (4:17, 4:17, 4:18, 4:21, 4:22)

               Stress 2:  6 mile Tempo run @ 6:30-6:45 pace (1 mile warm-up and cool-down)

                          Results: 6 miles @ 6:36 plus W/u & C/d

               Stress 3:  12-14 miles easy pace

                          Result: 14 miles @ 7:56 pace

This week it was starting to get hot and it impacted some of the workouts.  However the long run was in Jacksonville Beach, Fl (click here for Family photos) and this was hottest and most exposed. 

House in Ponte Vedra

I got a little sunburned on the run (who knew you needed sunscreen in Florida) and after seeing some nice houses when I ran in to Ponte Vedra (Home of TPC Sawgrass), I was quite bored because they all looked the same.  The roads were flat and straight so I could see forever.  I was ready to be done.  However, I would like to thank the house in Jax Beach that had the free water out by the street.  That was much needed on the return run when my water supply was running low. 

Total Mileage: 45.9 on 6 runs

Week of May 30th - June 5th

We returned from the beach on Monday, and I was ready for a break from the heat of Jacksonville. But when we got home and I looked at the weather for Charlotte it was going to be in the upper 90s all week (Whiskey Tango Foxtrot).   I quickly checked to make sure I was not looking at Jacksonville weather and confirmed I was not. Jacksonville was locked in to mid-80s and I was ready to head South for cooler weather. But alas this did not happen.  In addition to the heat I was also exhausted from the trip because sleeping with a family of four in hotel room with a loud A/C had not worked out well for me.  Also I did enjoy several adult beverages during the trip, and I was feeling the residual effects.  Still I managed through the week's workouts.



Adult Beverages!



Running Schedule:

3 Easy runs of 5-6 miles @ 7:30-8:30 pace

1 Recovery day:  rest or 2-3 mile jog

3 Stress Workouts

Stress 1:  10 x .25 mile @ 80-84 with .25 mile jog recovery (1 mile warm-up and cool-down)

        Results: 82,82,83,83,82,82,83,83,83,82

Stress 2:  5 x 1 mile @ 6:00-6:15 with .25 mile jog recovery (1 mile warm-up and cool-down)

        Results: 6:11, 6:09, 6:10, 6:11, 6:11

Stress 3:  10-12 miles steady state (7:00-7:20 pace)

        Results: 11.6 @ 7:06 pace

The first two runs were done in the evening heat and it sucked.  But glad it is over. On to next week.