Speed Tuesday

I did my scheduled speed work for the first time.

1 mile easy warm-up (~ 9:50m/m)

800 meters (1/2 mile) at 5K pace avg 7:29

400 meters (1/4 mile) easy (~10:00 m/m)

800 (1/2 mile) 5K avg 7:37

400 (1/4 mile) easy (~10:00 m/m)

800 (1/2 mile) 5K avg 7:47

Finish distance easy 1.5 miles (~10:00 m/m)

My garmin is set up for miles not kilometers, but 1/2 and quarter are close enough. I was fairly happy that I was able to keep it under 8 m/m, though the last quarter was 7:49. The first quarter mile at 5K pace was 7:01. I started out just a bit to fast.

Morning Run

For the first time I ran a training run before work. I went out at 4:55 this morning and ran about 4.5 miles in 44 minutes, 27 seconds. This run was a test to see if I can run 4 miles and then work all day without any problems. Starting in June I will be working 4 10 hour days while the schools are closed for the summer. Since I will be working until almost 6pm, I think it will be easier to run in the morning than late afternoon. I will certainly know by tonight if this idea will work.

I am back to class this evening with the start of the Microcomputer Applications class. I hope it will be interesting.

Here is a workout I found online.

Step One – Starting Position

Lie face down on a mat or soft surface. Support your body weight with your feet and forearms. Tuck your pelvis so that your hips are pressed forward and your body is very straight. Hold this position for about 30 seconds.

Step Two – Right Arm Up

From the starting position raise your right arm straight out above your head. Your right hand should be about 6 to 12 inches off the ground. Your weight should now be supported by your left forearm and both feet. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Three – Left Arm Up

From the starting position raise your left arm straight out above your head. Your weight should now be supported by your right forearm and both feet. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Four – Right Leg Up

From the starting position raise your right leg straight up off the ground. Your right foot should be about 6 inches off the ground. Your weight should now be supported by both forearms and your left foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Five – Left Leg Up

From the starting position raise your left leg straight up off the ground. Your left foot should be about 6 inches off the ground. Your weight should now be supported by both forearms and your right foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Six – Right Arm and Left Leg Up

From the starting position raise your right arm and left leg at the same time. Your weight should now be supported by your left forearm and your right foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Seven – Left Arm and Right Leg Up

From the starting position raise your left arm and right leg at the same time. Your weight should now be supported by your right forearm and your left foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Nine miles

This morning I completed my first long run since last Sundays race. I did 9.15 miles at a 9:46 pace. It turned out to be a nice easy run with no complications.

Sometimes it is amazing to me just how clear my mind becomes after I have run a couple of miles. Today I was thinking about everything I did wrong leading to and during the last race. I made three mistakes that probably led to the problems I experienced.

1. I had catfish for dinner the evening before the race. While catfish is not necessarily bad for me, it was the first time I had eaten it in over a year, and it could possibly have caused problems while doing something as extreme as running the next day.

2. After the catfish dinner I had a container of rice noodles. This is probably the stupidest thing I did, and probably contributed the most to the problems during the race.

3. I drank the water that the race provided. After the first water station I should have either stopped drinking the water, or at least drank a lot less.

Just three weeks prior to this race I ran a half marathon and did none of the things mentioned above and I had a successful and fun race. Live and learn I guess.

School starts up again tomorrow. I am taking Art Appreciation and Microcomputer Applications this semester.

5 miles

5 miles again this afternoon at a 9:21 pace. A bit quicker than yesterday, but it felt good. I am going to run another 5K on the 26th. Plus this will be the first race that Veronica will participate in. Though probably at a much slower pace.

Success

I ran 5 miles this afternoon at a nice slow pace and it felt great. This was also my first run in my new Mizuno shoes.

Back to it

This afternoon after work I will be going out for the first time since Sunday morning. I am going to run 4 easy miles and try to take it easy. Even though my legs really needed the rest I have felt extra lazy the last couple of days.

DeLeon Springs Half Marathon

This morning I ran my second half marathon in three weeks. I was fine and running to plan for the first 4 miles, and then I started to get fatigued and started slowing down. I knew that I would not match my Jacksonville time at the half way point, but I figured I would finish just under two hours. I was wrong. Between mile 7 and 8 my stomach started hurting, I ran as much as I could, but for the first time ever in a race I had to walk. It stopped hurting when I was walking, but every time I ran it would hurt even more. I walked /ran through to mile 9 and I toughed out that one and ran all the way to mile 10. Then I had to walk more. Except for having to stop and tie my shoe between mile 12 and 13 I was able to jog most of the way home to finish in 2:10:47. A disappointing time, but I was very happy to average 10 minute miles with the way I was feeling. I knew that everyone eventually has a bad run and this was mine. Next year there will be only one 1/2. I only have 5 and 10k's coming up so I shouldn't have any more trouble. Steve on the other hand had a great run, finishing in 1:53:30 and bettering his time from Jacksonville.


Here is video of my finish.

Results