Trot Plans

Here's my goal for tomorrow's Turkey Trot...38:10/7:41 pace. How will I get there....?

1) Get closer to the starting line. The last couple years have been a nightmare of weaving through people for the 1st mile.

2) Negative splits. Even though my last few races have been successful, I still feel tons of room for improvement. The key is not starting out too fast. I realize that I will still have to deal with the crowd no matter how close to the line a get, so I need to take this in to account. My split times will be (notice I say WILL!) 7:48, 7:48, 7:38, 7:28, 7:28.

3) Avoid overdressing. Because I like my gadgets and gear so much, I want to use them all of the time. In my last 5K I was dressed too warm and really suffered in the last half of the race. I have to tell myself it is good to be cold at the start of the race.

4) Make a Killer (!) race mix. I love my ipod, just got a new Ipod Shuffle. It's really nothing more than a flash drive, so light you don't even know it's there. I will sit down tonight and work out the perfect mix of inspirational tunes, to get me through the tough spots.

5) Have fun. I've really fallen in love with running this year and I can't say how much I enjoy being out on the road with other people that feel the same way.

Today's Run

Mileage: 3.00
Time/Pace: 26:17/8:46
Avg HR: 150
Temp: 44

5 for Friday

Another run with a bit more soreness than I'd like, but last run for the week. I am in a mini-taper mode for the Turkey Trot on Thanksgiving. I am only running 2 of the next 5 days, enough to keep me loose, but rested.

Mileage: 5.00
Time/Pace: 45:41/9:08
Avg HR: 150
Elevation Gain: 659
Temp: 43

I've started to think about a strategy/goal for the Turkey Trot. I should have no problem beating my best at this distance as I have been running consistently for 8 months now. The previous two Trots were done with little or no prep. So the question is how much can I beat it by. I have found a pace predictor tool that you can put in a time for one race distance and it will predict your pace for another distance. I'm not sure if it works or not, but it is worth a shot! With my recent 23:00 5K it predicts that I should be able to run an 8K at a 7:38 pace. I certainly would be happy with this.

Lindsay's Legacy 5K

In my final tune up before the Turkey Trot, I decided that I would be setting another PR for the 5K distance. Yep, just like that, no question, I will do it. I have felt so great all week, tons of energy, could it be that I stuck to some good eating habits? No fast food for over a week.

My plan was to break my previous best, 23:09. I figured I'd shoot for a 7:25 pace. For whatever reason, I got away from my negative split strategy that I started my running "career" with. For the past few races, I have picked a pace and tried to hit each each mile. I think I might go back to the negative split strategy. My splits for this race were 7:22, 7:24, and 7:39 with a 6:09 pace for the last .10. Anyway, still a PR...at 23:00, I really wanted to get in the 22's, but still happy with the result.

Mileage: 3.09
Time/Pace: 23:00/7:26
Avg HR: 171

Linda Yalem 5K

Perfect race day weather, cool, cloudy, a bit of rain, but before we get into the race I need to discuss my pre-race prep, or lack thereof. I need to develop a consistent plan leading up to a race, including what I eat the night before, how much I sleep and the race day ritual. Right now, I pretty much do whatever, and get out and race. Last night, I was up past midnight, playing cards with the boys. I was thinking the whole time that I really should be in bed, but I couldn't pull myself away. I woke up early this morning feeling groggy and for a split second (or 2 snoozes with the alarm clock) thought on bailing. I sucked it up and went and enjoyed the run. It is always worth dragging myself out to run, even when I don't initially want to. I feel so much better afterwards.

On t0 the race: My plan today was the same as last week. I was going for consistency in my mile pace at 7:40. However, this didn't go exactly to plan. The first mile was tough, due to the large crowd. Mile 2, I stepped it up, and was able to hang in there for the 3rd mile. However, according to my GPS, this race was a bit longer than 3.1 miles, actually 3.13.

Mile: Goal/Actual (+/-)

Mile 1: 7:40/7:49 (+:09)
Mile 2: 7:40/7:33 (-:07)
Mile 3: 7:40/7:38 (-:02)
Last .1: 45:/51 (+:06)

So, two thoughts on this. I feel as though I met my goal even though the last .10 was longer than I had planned. My overall time wasn't better than my previous best, and yet my pace is lower. Is that a PR? Yes and no, I guess.

Totals:

Mileage: 3.13
Time/Pace: 23:50/7:38
Avg Heart Rate: 167

Temp: 61
Weather: Cool, Cloudy, Some Rain


Last .10:

Shea's 5K

Well, I bailed on yesterday's 5K, due to work. I actually have to do some work today too, but I was able to get in the Shea's run this morning. I've been thinking some about pace and decided to try a new strategy. I had been starting slower and decreasing my time per mile about 5 seconds per mile. Today I decided to pick a pace and stick with it for the entire race.Today I was shooting for 23:45/7:40. Here's how I did.

Mile 1: 7:40/7:38 (-:02)
Mile 2: 7:40/7:39 (-:01)
Mile 3: 7:40/7:47 (+:07)
Last .1: :45/:45 (:00)

The last mile really hurt. This strategy was okay and I may try it again, but I still like my other approach better. I guess I shouldn't complain too much though as I decreased my best time at this distance by :10.

Totals:

Mileage: 3.11
Time/Pace: 23:50/7:39
Avg Heart Rate: 173 (Yikes!)

Temp: 65
Weather: Sunny, Cool, Breezy

Back to work....

Rochester Half Marathon

I did it! I finished the race in 1:55:04. A couple of morning mishaps didn't set me back too much, was just annoying. I was preparing to leave the room and had everything on except my Garmin watch. I had plugged it in at night to make sure the battery was fully charged. However, when I put the watch on, I noticed it was displaying the time as usual. It was frozen on one of the screens and I couldn't get it to respond. I was freaking out. I love that watch and it may be the most important tool I use when I run. My wife, who is usually impatient with everything, is the "repair wiz" in the house. She patiently inspected the watch and miraculously got it to respond and out the door I went. I noticed as I was trotting to the start line that the battery was only 32% charged. I figured that I had enough for the race since the battery is supposed to last for 8 hrs, and since I planned on finishing in under 2 hours it should last. Not so! It kicked the bucket during the last mile, which is okay, all things considered and I was able to use it to monitor my pace until the last mile.

So here's how the actual race went....

The first 3 miles were a breeze. Nice amount of spectators and a large running crowd made these miles go by fast. The start was a bit reminiscent of the Turkey Trot start, but it thinned out quickly. I did have a humorous experience in the first mile. A guy I was running behind, swerved off the road and peed on a building in downtown Rochester. He must have had to go pretty bad, since we were only in the first mile.


Mile: Goal/Actual (+/-)

1: 8:55/8:52 (-:03)
2: 8:55/8:54 (-:01)
3: 8:55/8:54 (-:01)


The beginning of the 4th mile, started with a pretty decent hill. Learning from my struggles with the inclines last week, I decided to try something new. I just took whatever the hill gave me, not focusing so hard on keeping pace. On the downhill, I used the decline to surge ahead. This seemed to work well for me.


4: 8:50/8:50 (:00)
5: 8:50/8:50 (:00)
6: 8:50/8:46 (-:04)


During this stretch the course got a bit boring. We had been running through city streets with a good amount of spectators, but then the route moved into a park and then on to a bike path along side the Erie Canal. There wasn't much room for spectators and not a lot of room to negotiate around slower runners. This was also where I turned on my I-pod for the first time. Up to this point I enjoyed the sounds of the race and spectators. Also, you'll noticed I struggled a bit hitting my splits, again I think mostly because I spent a lot of time weaving in and out of people, but I was getting a bit fatigued as well.


7: 8:45/8:42 (-:03)
8: 8:45/8:47 (+:02)
9: 8:45/8:48 (+:03)


The course began to get a little more interesting at this point. We emerged from the bike path and were running along side of the University of Rochester campus. This gave me a little boost of energy seeing and hearing the spectators. I also plowed into a lady who decided to stop dead in her tracks in the middle of the water stop.


10: 8:40/8:40 (:00)
11: 8:40/8:42 (+:02)
12: 8:40/8:37 (-:03)
13+ .1: 9:40/9:32 (-:08)


Overall:
Mileage: 13.10
Time/Pace: 1:55:04/8:46
Avg Heart Rate: 161

Temp: 51
Weather: Partly Sunny, Cool


I felt as though my plan for the race, was solid and I hit my goal, so I'm pretty thrilled. I must thank all of you who encouraged me and tolerated reading my blog. Also, thanks to those that came out to the race to cheer me on; my dad and Dawn, SL and VL, and of course, most of all, my lovely wife, who tolerated not sleeping much, getting up early and generally supporting me throughout this training.


What next?!? A few days off and then I will set a new goal. So, stay tuned...


I will leave you with this lovely picture of my race injury (more bloody nips!!) I even used Body Glide and that didn't work!!

Run into Buffalo 15K

Big test for me this morning. This is my first attempt at this distance in a race. I was a bit on edge, not having run since Tuesday, because of my questionable knee. Before the race, I tested the knee both with and without the knee wrap. I decided to go without the wrap.

The course is basically the Turkey Trot course, out and back. My plan was to test my pace to see if a sub-2hr half marathon was possible. I didn't feel the best waking up. I had a very active weekend and was up late spending time with friends. I was very groggy this morning when I woke. Anyway...

My thoughts were to start at an 8:40 pace, drop :05 for the first 4 miles and then hold at 8:25 for miles 4-6. Then continue the drop for 7-9, for an average pace of 8:25.

It started off well...

Mile 1: 8:40 goal/ 8:37 actual (-:03)
Mile 2: 8:35/ 8:37 (+:02)
Mile 3: 8:30/8:30 (+:00)

Some incline, that was more intense than it looked, but a nice descent too...

Mile 4: 8:25/8:33 (+:08), long gradual descent, took more out of me than I thought it would.
Mile 5: 8:25/8:25 (+:00), ok, back on track, but need the descent to help out.
Mile 6: 8:25/8:45 (+:25), sucking air now, more incline

Just survive....

Mile 7: 8:20/9:19 (+:59), more incline, ugh.....just breathe...lots of people passing me.....
Mile 8: 8:15/8:56 (+:41), I made a deal with myself, just get under 9mins, help from the descent
Mile 9: 8:10/9:23 (+1:13), yeah right....you are SO FAT!!!!
Last .3: 2:25/2:33 (+:08), sprinted to the finish....well SPRINT is a loose interpretation....

What did I learn?

1) I'm still FAT and out of shape.
2) I can survive a race, even when everything tells me to "Stop, this is stupid!"
3) Get better sleep the night before.
4) Eat better, you won't feel so crappy in the morning (aka. Food Hangover = Not Good for a Race)

This race was pretty neat other than my obvious deficiencies. I like the out and back race route. It allowed two opportunities to see the leaders zoom past. It is interesting to note the body type changes as runners pass by. The leaders were a long and thin, in top running shape. As the race progressed, the waistlines expand and the muscle structures become less obvious. Guess what group I was in? The round, sweaty balls blundering along somewhere in the middle.

Mileage: 9.32
Time/Pace: 1:21:41/8:45

Temp: 65
Weather: Sunny, Cool

The good news is that if I can run this pace for the half I will finish under 2 hours (1:54:37). This pace even gives me a handful of minutes to "play" with.

After the race, my knee felt good, even walking on it. The rest was successful. This week will consist of mostly rest too. I don't want to push it too hard. I will probably get in one or two runs in the 3-5mile range, just to stay loose, otherwise saving it all for Sunday.

Checking In

I'm still resting my knee. I haven't run since Tuesday. Well, okay, so I ran a LITTLE BIT yesterday. My wife is doing the coach to 5K program, so I ran her daily workout with her. Other than that nothing, but upper body weight work. I'm itching for a run, but am erring on the side of caution. Today I have been wearing my Ace wrap all day, and the knee feels better. The latest plan is to run the 15K as a "test" for my running time strategy and to check out the knee. I may get a short distance (3-4 miles) in mid-week and then nothing until the half on next Sunday. I am confident that my fitness level (small as that is) won't go out the window and the lay off won't hurt me too much. After the half, I'll re-assess, but the plan is a solid week of rest with maybe a 5K. Then a good 8 weeks of building up mileage and various 5K's throughout the fall. At the end of November, the plan is to begin training for a marathon (Shamrock Marathon, Virginia Beach, in March). Whew...we'll see.

Also, if there are any bikers out there looking for a new shop in town check out Tri-Spot. They just opened and are the only local dealer of Cervelo. They have a winter time-trial series that uses a virtual reality race simulator that I am thinking about signing up for. I still need to purchase a bike, but I think I am going for the Cervelo S1.

Tops/Roswell Park 5K

Ho hum...another PR! After the last 5K I ran, I was feeling really confident. I set an aggressive goal for this race for an even 24:00, :43 faster than 10 days ago. The course is pretty much flat. The weather, rain, downpour right before the start and then let up as the race progressed. I felt pretty good throughout the race, though I was pushing my limits. I ate a bowl of cherries for breakfast and had a package of Clif Shot Blocks shortly before the race.

One thing that needs to be improved on this race...no chip timing?!? With over 400 people running this race today, I was baffled by the absence of the chip timers. Also, I've noticed that only a couple of races that I have run this year has a timing mat at both the start and the finish. In our technologically advanced society, you'd think that we'd be able to see this at all races. I time myself, but the fact remains that people want accurate times. I didn't cross the start line until 5 seconds after the gun and that is when I start my watch, but I'm sure other people don't have that luxury and are relying on race timing.

The Stats:
Goal / Actual / +/-
Mile 1: 7:50/7:49/ -:01
Mile 2: 7:45/7:46/ +:01
Mile 3: 7:40/7:40/ :00
Last .1: :45/ :43

Mileage: 3.11
Time/Pace: 24:00/7:43
Avg Heart Rate: 167

Temp: 67
Weather: Rain, Downpours at Times

Moonlight Run 5K

Finally...a sub 25:00 5K!!

I made a few changes in my preparation for the race and goals I set/things I did during the race.

1) Food intake: Last 5K I ran, I killed a Chinese Buffet for lunch. Today, I had a much more sensible lunch (quesadilla) and about 2.5 hours before the race I had a couple of servings of pasta with lite butter and parm. cheese. I topped off the pre-race food with a GU 45 minutes and 20 minutes before the race. After the race, a banana.

2) Running with music: I run with music during my training runs, but until this point, I did not run with music during the race. I liked this addition, but am still torn, because I also like the sounds during a race.

3) Target Splits: Last race I planned splits that were :15 apart. This may have been too much. This time I planned splits for 8:05, 8:00 and 7:55 and then the last .1 mile at :44. This is how I did...

Mile 1: 8:06 (+ :01)
Mile 2: 7:58 (-:02)
Mile 3: 7:53 (-:02)
Last .1: :45 (+:01)

4) Running "Games": In past races, I found that my mind was fighting with my body, and I figured I needed something to occupy my mind. The music helped, but I also did a version of Fartlek running. I picked out someone a bit ahead of me and caught them and then slowed down until I "recovered" and then did the same thing again. I didn't need to do this until the 3rd mile and I think it got me through quite well.

Mileage: 3.13
Time/Pace: 24:43/7:54
Avg Heart Rate: 163

Temp: 79
Weather: Partly Cloudy, Medium Humidity

Ronald McDonald House 5K

Before I get into the actual details on the run, here are a few things that amused, annoyed, intrigued, or otherwise caught my attention during the race.

1) Junk in The Trunk: There was a 20-something year old woman who started the race in front of me. She was wearing TIGHT (!!) pink spandex shorts. Normally, I would be all for this, hoping that she could set a good pace and I would have an extra bit of motivation for the run. However, WAY TOO MUCH junk. It was pouring over the top, squeezing out the sides, and bunching underneath (I assumed that last part.) Picture this....extra large curd cottage cheese! Nasty!! Now, I'm certainly not in the best shape and I shouldn't be too judgemental, but I know what the limits of my wardrobe are. I gave up my mesh tank top half shirts after I went above 180. I no longer wear the Speedo that I graced so many beaches with. Come on girl! Look in the mirror. Cover up that pizza!!

2) Smoking Cops (And I don't mean hottttt!!!!): During the run I passed two of Buffalo's finest smoking as they were directing traffic, blocking side streets, etc. The first was at the corner of Richmond and Utica the second at the corner of Delaware and Ferry. I know that being a police officer is sometimes a thankless job. In fact, we had a moment of silence for a fallen officer right before the race. However, How unthoughtful of these people to not only smoke on the job, but at an event that celebrates fitness and health. I am debating whether or not to write a letter to the BPD to acknowledge this. If I ask my wife she would definately say "Do It!!" (She's big on addressing bad service, behavior, etc.)

3) My Garmin Watch: I got a bit frustrated with my watch today. I had a hard time getting it to stop timing at the finish line. I'm sure that the rain and humidity had something to do with it, but come on (!) for almost $400, it should be able to handle these conditions. I wonder how it will hold up when I am doing the Badwater 135 (kinda a joke, but also kinda not?!?)

4) Recognizing Other Runners: I am starting to recognize other runners that I have run with in past races. There's the foot stomper, the fast granny, Mr. Heavy Breather, and the "Ball of Fury" (all pet names I have come up with. ) I guess I'm becoming a running nerd!

5) Don't Eat at the Chinese Buffet the Day of the Race: Yeah, I know right! I went out to lunch with a work collegue and we love to go to the buffet, so I didn't even question it. After eating that first dumpling, I thought, "Hmmmm...maybe this isn't a good idea." Well, I was already there and it was all you can eat...so...Fat Guy that I am...I chowed down.

Okay on to the race details...

My plan was to break the 25 minute mark. I knew this was a bit of a challenge for me, but I had a plan.

Mile 1: Great start. .25 into the race I looked down at my watched and noticed I was going at a 7:35 pace. I slowed down a bit and finished this first mile with no problem. My split goal for this mile was 8:15 and I nailed it.

Mile 2: Time to pick up the pace a bit. I was aiming for 8:00 pace and finished at 7:59. Cool! My goal well within reach. Until....

Mile 3: It all fell apart here. Quads went back to jelly. I was definately feeling that buffet...gurgle, gurgle. Body wouldn't go any faster, though my mind was whipping it like a thoroughbred in the final furlong. I was shooting for 7:45 and missed with an 8:06 mile.

So the final stats:

Mileage: 3.13
Time/Pace: 25:11/8:03
Avg Heart Rate: 167

Nice job by the race organizers. Good route, no problems. Will definately go back next year.

And The Winner Is.......

Not Me.

Great day for a race. Temperature at start time was about 60, slight breeze, overcast. I woke a couple of hours before the race, had some Fiber One and was on my way. I brought GU along of course, had one about 45 minutes before the start, another one 15 minutes before the gun and was ready to go.

I have never run this distance before, so I wasn't really sure what to expect. I ran the Turkey Trot (8K) and did about a 9:40 or so mile. I felt as though I definately could do better than this. My best 5K was at about a 8:05 pace, so I settled for 9:15. During training, each split is usually slower than the last. In all the reading I have done, I noticed that I should be doing negative splits, so that was my other goal for the race. The first number was my goal the second my actual.

Mile 1: 9:25/9:19
Mile 2: 9:20/9:24
Mile 3: 9:15/9:11
Mile 4: 9:10/9:04
Mile 5: 9:05/8:57
Mile 6: 9:00/8:41
Last .2: 7:10 pace

Other than mile 2, I was successful at achieving this. What was more pleasing, was people that passed me in the first mile or so, I began passing at mile 3. That got me even more pumped and may have contributed to lower splits than I had planned for. Is it evil that I enjoy running past people, especially ones that look much more fit than I do?

Nice shirt from the race sponsor as well. Good job.