1:10:03!!!!!!, 15th place
PRed by almost 3 minutes!
Also PRed in 10 mile split: 53:25
What a great race.
Run Houston
Sunday, March 20, 2011
Saturday, March 19, 2011
The Musha 3
I couldn't help but notice the Mizuno display at the Expo for the new Wave Musha 3(racing shoe). I currently race in the Wave Musha 2 and it is the best racing flat I have ever run in. The Musha 3 is .2 ounces lighter and it pretty much the same shoe/fit, with a really nice design(I love red). This will most likely be my next racing shoe once I retire the Musha 2. Although I need to try and see if some Brooks racing shoes work for me since the =PR= Elite Team is underway being sponsored by Brooks... 
Ok, I do have a race to run tomorrow, don't I?
A Goal: 1:09:00
B Goal: 1:10:00
Ok, I do have a race to run tomorrow, don't I?
A Goal: 1:09:00
B Goal: 1:10:00
Wednesday, March 16, 2011
Weather Forecast
Weather Forecast for this Sunday's race is: Low of 45/High of 54, partly sunny, partly cloudy
Conditions for racing: OPTIMAL
Conditions for racing: OPTIMAL
Monday, March 14, 2011
Ready To Go
3/7-3/13: mostly just distance runs with a solid 8 mile tempo this past Saturday that felt really good and let me know I am ready to go for the half this weekend. The effort felt great and I picked it up the whole way. I started out at 5:30s pace for the first mile and then quickly worked down the pace each mile, progressing to 5:20s, and then 5:15s, running as fast as 5:10s pace the later miles. My last mile was under 5:10.
I ended up averaging just under 5:20 pace for 8 miles, total of 11.5 miles with warm up and cool down.
I think with racing flats, good weather, fast course, good competition, I am ready to run somewhere between 1:09:00 and 1:10:00 for the 13.1 distance.
Monday: AM: 10.5 miles, PM: 6 miles
Tuesday: PM: 11.5 miles
Wednesday: 3 miles
Thursday: AM: 5 miles, PM: 5 miles
Friday: AM: 7 miles
Saturday: AM: 1 mile warm up, 8 mile TEMPO, 2 mile cooldown
Sunday: PM: Long Run EZ 14.5 miles
Total: 74 miles
This week is sharpening, no hardcore workouts really. Today I'll take off and pick up for the rest of the week. I'll probably do a little sharpening up on the track wednesday and should be around 60-65 miles for the week. Excited to go to Shamrock this Friday!
I ended up averaging just under 5:20 pace for 8 miles, total of 11.5 miles with warm up and cool down.
I think with racing flats, good weather, fast course, good competition, I am ready to run somewhere between 1:09:00 and 1:10:00 for the 13.1 distance.
Monday: AM: 10.5 miles, PM: 6 miles
Tuesday: PM: 11.5 miles
Wednesday: 3 miles
Thursday: AM: 5 miles, PM: 5 miles
Friday: AM: 7 miles
Saturday: AM: 1 mile warm up, 8 mile TEMPO, 2 mile cooldown
Sunday: PM: Long Run EZ 14.5 miles
Total: 74 miles
This week is sharpening, no hardcore workouts really. Today I'll take off and pick up for the rest of the week. I'll probably do a little sharpening up on the track wednesday and should be around 60-65 miles for the week. Excited to go to Shamrock this Friday!
Sunday, March 6, 2011
2/28-3/6: 83 Miles/Week
Monday: AM: 11M, PM: 7M
Tuesday: AM: 6M
Wednesday: PM: WORKOUT 4X2MILE on Track: 10:19, 10:19, 10:24, 10:32, 12M total
Thursday: AM: 9.5M
Friday: 5.5M
Saturday: AM: 8K TEMPO on Track: 26:09, 5:14 pace, 10M total
Sunday: LONG RUN 22M
Total: 83
Now that my racing season is coming up, I am done with the 20+ milers for a while-yesterday was the last one. The next 6 weeks will be Shamrock, Cherry Blossom, and Pikes Peak. This week's mileage will be in the 70s with a targeted tempo race pace effort for the half.
Tuesday: AM: 6M
Wednesday: PM: WORKOUT 4X2MILE on Track: 10:19, 10:19, 10:24, 10:32, 12M total
Thursday: AM: 9.5M
Friday: 5.5M
Saturday: AM: 8K TEMPO on Track: 26:09, 5:14 pace, 10M total
Sunday: LONG RUN 22M
Total: 83
Now that my racing season is coming up, I am done with the 20+ milers for a while-yesterday was the last one. The next 6 weeks will be Shamrock, Cherry Blossom, and Pikes Peak. This week's mileage will be in the 70s with a targeted tempo race pace effort for the half.
Saturday, March 5, 2011
Wednesday, March 2, 2011
4X2MILE on the TRACK...whew.
Tough workout today, probably one of the hardest I've ever done. 4x2mile is quite a good amount, especially on the track. I ran well and even though I slowed the last interval I ran controlled. The best thing was how controlled I ran today. This workout was targeting more of the 10Mile-13.1Mile range.
I hit the first interval in 10:19(5:14, 5:05 split) and then jogged one lap(2 minutes) and ran the next in 10:19 again(splits 5:10, 5:09). I then walked a lap and jogged another before getting ready for 2 more sets. Then the highschool lacrosse team started running laps around the track. I began weaving in and out around many runners, at first they were surprised and when they finished I was still running and found myself being cheered on by the entire team-they could see I was clearly working my ass off and it was nice to get a little support out there because the 3rd and 4th intervals were definitely the toughest. I hit the 3rd in 10:24(5:17, 5:07) and I liked the way how I picked it up during the second mile! I negative split ALL of these efforts which is tremendous. After the 3rd set I walked one more lap and began the 4th set which I didn't have much left turnover. 10:32 was the best I could muster and I once again negative split in 5:20, 5:12.
I feel so strong. I have never been in this kind of shape.
Workout Times below:
10:19- splits: 5:14, 5:05
10:19- splits: 5:10, 5:09
10:24- splits: 5:17, 5:07
10:32- splits: 5:20, 5:12
Average pace: 5:11-5:12/mile
Being a 10Mile/13.1Mile workout, I wouldn't say I could run 13.1Miles at 5:11 pace right now. Maybe 10 miles. I think realistically 13.1 will be more of like 5:15-5:20 pace(1:09 half marathon race pace). These are the longest intervals I will do on the track. From here I will do some target half marathon tempo stuff.
I hit the first interval in 10:19(5:14, 5:05 split) and then jogged one lap(2 minutes) and ran the next in 10:19 again(splits 5:10, 5:09). I then walked a lap and jogged another before getting ready for 2 more sets. Then the highschool lacrosse team started running laps around the track. I began weaving in and out around many runners, at first they were surprised and when they finished I was still running and found myself being cheered on by the entire team-they could see I was clearly working my ass off and it was nice to get a little support out there because the 3rd and 4th intervals were definitely the toughest. I hit the 3rd in 10:24(5:17, 5:07) and I liked the way how I picked it up during the second mile! I negative split ALL of these efforts which is tremendous. After the 3rd set I walked one more lap and began the 4th set which I didn't have much left turnover. 10:32 was the best I could muster and I once again negative split in 5:20, 5:12.
I feel so strong. I have never been in this kind of shape.
Workout Times below:
10:19- splits: 5:14, 5:05
10:19- splits: 5:10, 5:09
10:24- splits: 5:17, 5:07
10:32- splits: 5:20, 5:12
Average pace: 5:11-5:12/mile
Being a 10Mile/13.1Mile workout, I wouldn't say I could run 13.1Miles at 5:11 pace right now. Maybe 10 miles. I think realistically 13.1 will be more of like 5:15-5:20 pace(1:09 half marathon race pace). These are the longest intervals I will do on the track. From here I will do some target half marathon tempo stuff.
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