Thursday, July 31, 2014

Seafair 8k Race Report

You need to carefully hone your super-goal pace.

Race: Seafair Torchlight Run 8k
Result: 25:58 for 12th out of a thousand+ people.

I honestly am not sure why I show up to Seafair each year. It has a trifecta I can't stand- warmth (80+ starting in the evening), inaccurate course (never 8k, never ever!), and a bunch of hills (a kid must have drawn the elevation map!). 

All that said, it was fun. As the saying above states: your super goal pace needs honing. So I went out in 5:12, followed by a 4:56 (garmin splits). I'm not in that sort of shape (5:05 average per mile). I paid for it as all super goal pace racers do. That is because super goal pace isn't really a pace you have any business running. Now or in the immediate future. Trust me. On one of the uphills around mile 2.5 I began to eat it. Legs... Have...no... Power....

Being that we strung out early on, it wasn't like there was a group or pack to sit in with. So I did what any sensible racer would do- I slowed down (not on purpose) and tried to not bury myself on the viaduct. 

Upon climbing the hill to the finish, I immediately told my wife "that was awful, and short, but sub 26! No one needs to know. And I'm not doing this again."

I'll need someone to reference this post in about 11 months when the itch to race Seafair arises yet again. 

Saturday, July 26, 2014

String it together

Run where you're at, not where you want to be.

Mileage: 90.8
Workout: (Wed) 4x1 mile with 3 min rest, cutdown style- 5:21, 5:15, 5:14, 5:08.
Race: Seafair Torchlight 8k- 25:58 for 7th (course was .15-.17 short!). 

The challenge of 3, 4, 5 weeks of higher mileage is the cumulative fatigue. The daily runs feel fine- after about 30-40 minutes! The first few miles are "why am I doing this? Sleeping would be so much better!" 

The upside is daily runs are consistently in the 7:00-7:10 range on average. Usually the first mile or two is slow (7:30-7:45) followed by some miles sub 7. The new challenge is to fit in my core work more consistently. I often veg out on the couch, opting to relax instead. If 2-3 of those days had core work I think my running would improve. 

On tap this week: longish runs of 11-16 instead of double days. No real workout- maybe 4-6 miles around marathon pace as part of a longer run. Marathon training is around the corner, so I want to feel fresh.

Sunday, July 20, 2014

If I Could Run 100 Miles, Then I...

Turn off the brain and go. Just go.

Miles: 100.04
Wednesday workout: 7x3' hard downhill, 3' rest.
Saturday workout: 3x2 miles (5:20), 3' rest.

The 100 mile week is the mythical barrier. To me it's a nice round number, and the gateway to aerobic fitness. Overall solid week. The Saturday workout was a struggle due to wind and tired legs. Thankfully trusty workout partners rule the day. 

Wednesday, July 16, 2014

Week ending 7/12

The more you run, the better you'll get.

Total miles
: 92

Workouts: Wednesday- 2x1mile, 2x800 with 2 minutes rest. 5:23, 5:24, 2:35, 2:33.

Race: Run of the Mill 5k- 16:17, 12th.

Overall, it was a successful week. Wednesday I hoped to do 3x1mile and work down from half marathon to 5k pace. But the heat made running much faster than 5:20 pretty tough. The 800s were a solid mid workout compromise.

Racing also went well. I've learned to stop checking my watch when I race. I dial in on those around me and get settled. Looking at my watch throws me into a panic- "Am I too fast? Why am I so slow? God this doesn't feel good." The first mile was hard as it was an entirely steady uphill. It's followed by a downhill that isn't down enough, and winds on a path. The last mile is entirely downhill but the damage is already done. I settled into 5:15-5:20 until the final downhill.

The legs are tired but I feel like I'm turning a corner. My aerobic system feels good, and I settle into 6:45-7:00 once I'm warmed up (and awake!).

Onward to 100.

Wednesday, July 9, 2014

Here we go!

The Summer of Run is in full swing. I teach, so the big running building block for me comes mid June (say, the 16th or so) and runs through August 31st. After that? All bets are off. I squeeze in 60-70 between teaching and parenting. But over a 8-9 week summer span? My mileage drifts from 60-70 up to 80-100. It's glorious.

This will be the spot to document that mileage. 

Big Picture: all eyes are on the New York City Marathon, a race I've been meaning to return to since I ran it in 2007. I'm a different (re: better/more experienced) runner now so I'm hoping for a far better result.

The Here and Now: building base with an eye on a few 5k's and whatnot.

Up Next: Run of the Mill 5k on Saturday, and a track 5k a week or two later.