Thursday, May 31, 2007
Only one real race, but a new PR:
-- San Carlos 10k - 42:51 (6:54 Pace)
........7th Place Overall
-- A little lower than planned (skipped a day yesterday)
-- Ran 26 times in 31 days (Goal was 27)
-- Average Run 7.3 Miles
-- Average Pace 8:11
-- Average Heart Rate 152
-- 191 Total Miles (new Max)
-- Lots and lots and lots of hills
-- 43 Average Weekly Miles (new Max)
-- 52 Longest Week (new Max)
-- 810 Miles 2007
-- Make sure to not screw up my achilles tendon further!
-- Another Big Month!
-- Run 23/30 days
-- Big week of 55 miles
-- Maybe hit 200 for the month (goal is 197)
-- Race1: Palo Alto 10k 6/17
------(Goal 1 - new PR, sub 42:51 6:54 Pace)
------(Goal 2 - sub 42:00 6:46 Pace)
------(Stretch goal - sub 41:00 6:36 Pace)
-- Race2: Oracle 5k 6/21
------(Goal 1 - new PR, sub 20:38 6:38 Pace)
------(Goal 2 - sub 20:00 6:26 Pace)
------(Stretch goal - 19:30 6:17 Pace)
All of this is going to be dependant on how (if?) my achilles tendonitis (self diagnosis) clears up. Way too many hill runs in May and now I'm paying the price. Off to see the sports doctor tomorrow, hoping that a couple weeks with no speedwork and hills is all I need to get back to 100%. I'm a little worried that this could be enough to bugger up my sub 1:30 attempt in July.
Monday, May 28, 2007
Given the large improvement I still need to go under 1:30, I've changed the plan a little for the next 6 weeks as I build up to the Los Gatos Half Marathon. I think I need to be doing more miles at the planned race pace. I'm upping the mileage a little by introducing a second longish run (9-12) on Thursdays. The plan for those is to run most of the miles at an easy pace (low 8's) but to do 2x2 mile stretches at planned race pace (6:52). I need a little extra something to get those last 4 minutes off the clock. Not sure if this will do the trick, or just mess up everything. Guess we'll see in July.
Weekly planned mileage at 57, 55, 44 (including a 10k pace check), 57, 54, 50 and then 37 for race week.
I also decided it was time to get some faster shoes for track work (not that I ever seem to end up doing this) and the shorter 5k races. So I got some racing flats. They are bright red and pretty ugly, so if I wear them I will have to run quick!
Sunday, May 20, 2007
As usual I started too quick, with the first quarter mile at 6:18 pace, settled down as we got to the first hill, which was not big, just about 70' climb over half mile but enough to stretch out the field. Got over that hill at 6:54 pace and then kept up the effort as we went down 80' over the next mile. By mile 2 it was the only flat bit of the day and I was running nicely at 6:45, but I'd covered the first 2 miles a little fast at 6:36.
Mile 3 and 4 went uphill, only about 80', but with a gradual increase in grade. By the time I reached the top at mile 4 I was running about 7:05, even though my average pace for all 4 miles was still about right at 6:48. I was definitely paying once again for that fast hill start.
Mile 5 was a little down then the steepest uphill part. Averaged 7:12 for that mile and was definitely feeling the pain at this point.
Decided that it was time to kick and try to catch the guy ahead as we went into the final downhill. Did a quarter at 6:40, then sped up to 6:18 as I caught up with him. He didn't want me passing and we increased the pace over the next quarter mile and got down to 6 minute pace. Finished out mile 6 fast which was an average of 6:22.
By now I was completely spent, the guy had one final kick and I couldn't keep up on the final little uphill stretch to the line. I let him go and focused on not puking, managed to run the last .3 (course was a little long) at 6:35 pace but at the end I had nothing left.
Crossed the line at 42:51, so missed my goal by 51 seconds. I think the course was a little long (Garmin came in at 6.30) and had a lot of corners (where Garmin usually measures short, not long). Official pace was 6:54, Garmin pace was 6:47.
Finished in 7th place (which was surprisingly only 5th in my age group at 40-49)
Overall I am disappointed that I missed the goal but happy with the effort. It was hillier than I expected and I'm pretty sure I could have gone sub 42 on a flat, accurate course. I still need to be more disciplined about pacing in these 10ks as there is little room for error when you run so close to your limit.
Now it's 4 weeks to the next 10k, which is flat. I'd like to run that one at a 6:30 pace for a time around 40:30, so I need to get some real solid training in over the next 4 weeks if that's going to happen.
Thursday, May 17, 2007
This weekend's 10k goal of 42:00 equates to a 1:33:27 half which doesn't really put me back on track for July.
If this trending is accurate I will be looking for a followup race in August or September to get that 1:30 as a 1:32 is more likely in Los Gatos. I guess I'll have to just see how it goes over the next two races.
Monday, May 14, 2007
For me, the 10k was really a training run. I'm racing one for real next weekend so didn't want to push this one. It was very hilly so I knew if I went for it I'd end up killing myself. Managed to stay under control for the first 3 miles, then started to get into it and sped up. Mile 4 was a big hill (300' climb in under a mile) so I decided to make that the focus of the training run. I overtook a bunch of runners on the hill and caught up with a friend who had gone out real fast at the start (he was leading the first 1/2 mile). Took it easy from the top of the hill until the last 1/4 mile uphill which we sprinted for the crowd. Ended up finishing 15th in around 51 minutes, which is very slow for a 10k but it was all up/down really steep stuff. The winner was around 46 minutes.
Overall it was a big week - 52 miles with a big hilly 16 miler in San Francisco to finish things off Sunday. This week is a low mileage week so it'll be under 40, ending up with a 10k race on Sunday. Hoping to get down to around 42 minutes (6:45) but I'm not sure how bumpy the course is.
Sunday, May 6, 2007
Monday - day off
Tuesday - 4.5 miles at 7:15 pace, with a 250' hill in the middle.
Wednesday - got busy and didn't get a chance to run
Thursday - am 8.5 miles at 8:16 - two hills 120' and 300'
Thursday - pm 6 miles at 7:59 - meant to be 5xmile repeats. bailed after 2
Friday - Easy 6.5 miles with a 600' hill
Saturday - Long 14 at 8:45. 400' and 300' hills. (see chart)
Sunday - Easy 6.5 miles at 8:30 with just one 300' hill
A tough finish to the week, with a double on Thursday and a lot of hills Friday and in Saturday's long run. Next week's plan is to go a little longer at 51 miles, with a 16 miler on Sunday. I'll probably do less hills though.
On Saturday I'm going to do an easy 10k race and also run the kiddie's 1 mile fun run with Nick and Anna (I suspect I'll have to carry her...) in Los Altos Hills.