.25 wu
8.5 miles (73:50/8:41)
.50 wd
total: 9.25 miles
72°F
Cloudy
Wind: N at 0 mph
Humidity: 71%
course: Springbrook Prairie
Among my longest runs. Pretty consistent pace throughout, though my last half mile was in 3:40 (7:20/mile pace). No pushing, just ran harder. Cool, though humid. Few runners out in what looked like a rain ready. Felt good, though my shins hurt.
Not only was it my second longest run, it also culminates my second most week of total miles (36.4). I need to get the miles in that I can while the weather is good. It will go from cool to cold quickly enough, and the long run will be less joyous.
Executive Speechwriting: Corporate, Weddings, Retirement
Monday, September 10, 2007
Looking to Break 21:00 (And Here's How)
My next 5K is September 22, 2007. The Park Ridge Charity Classic.
Any reader of this blog knows I suffer from three things: an intense desire to run under 20:00 for the 5K, an obsession with understanding my odds in doing so in an given race, and a less-than-perfect ability to do the mathematics needed to figure this out. Not wanting to ruin this dubious reputation, here is more of the same.
About the race, according to them:
About the race, according to me:Very fast course is my guess.
371 in the race in 2006 - top 20 under 17:25 (5.3%)
Top 50 18:30 or better (13.4%).
Compare to Viking 2006 - 43 runners in 18:30 or better out of 504 (8.4%).
In the Viking Run 2007, where I had a PR, there were 576 finishers, 134 of which were in under 21:00 (23.2%).
Park Ridge 2006 - 124/371 under 21:00 (33.4%).
Either really fast runners are showing up, or the course is lightening. I'm willing to believe the course is extraordinarily fast, and, with that, I should find myself with as good of a situation to run well as any I'll find this fall.
My goal September 22 is under 21:00. While I think the fastest runners will look for smart, fast races, perhaps where there are good prizes, I don't believe this holds true for the next tier or two down. The bulk of runners under 18:00 I can see based only on the prize factor, but the next group is less motivated by what they can't possibly get. A 20:00 runner isn't asking, "Which race gives me the best shot at winning it all?" A few may ask, "Where might I run quickly?" but it seems unlikely to me that this is true here -- many of the 18:00-21:00 runners were from the Park Ridge area.
Running under 21:00, after missing my goal on Labor Day, is a stretch, but I feel, today, good about it. I will need to drop :29 per mile, a big chunk by any account. It is two weeks away, and three weeks from Labor Day, allowing for both natural improvement and better racing weather.
The pace = 6:46.5/mile. I'm still unsure about my approach, but going out in 6:45 will do the job, followed by 2.1 miles in 6:47. Whether or not I can do that is a different question, especially having never actually run a recent mile under 6:48.
Any reader of this blog knows I suffer from three things: an intense desire to run under 20:00 for the 5K, an obsession with understanding my odds in doing so in an given race, and a less-than-perfect ability to do the mathematics needed to figure this out. Not wanting to ruin this dubious reputation, here is more of the same.
About the race, according to them:
A flat, FAST, out and back course with only two right angle turns and one 180. Split times at 1 mile and 2 mile. "Illinois' fastest 5k course" as 32% of the all-time Illinois age group records were set on the Charity Classic course (source IL T & F).
About the race, according to me:Very fast course is my guess.
371 in the race in 2006 - top 20 under 17:25 (5.3%)
Top 50 18:30 or better (13.4%).
Compare to Viking 2006 - 43 runners in 18:30 or better out of 504 (8.4%).
In the Viking Run 2007, where I had a PR, there were 576 finishers, 134 of which were in under 21:00 (23.2%).
Park Ridge 2006 - 124/371 under 21:00 (33.4%).
Either really fast runners are showing up, or the course is lightening. I'm willing to believe the course is extraordinarily fast, and, with that, I should find myself with as good of a situation to run well as any I'll find this fall.
My goal September 22 is under 21:00. While I think the fastest runners will look for smart, fast races, perhaps where there are good prizes, I don't believe this holds true for the next tier or two down. The bulk of runners under 18:00 I can see based only on the prize factor, but the next group is less motivated by what they can't possibly get. A 20:00 runner isn't asking, "Which race gives me the best shot at winning it all?" A few may ask, "Where might I run quickly?" but it seems unlikely to me that this is true here -- many of the 18:00-21:00 runners were from the Park Ridge area.
Running under 21:00, after missing my goal on Labor Day, is a stretch, but I feel, today, good about it. I will need to drop :29 per mile, a big chunk by any account. It is two weeks away, and three weeks from Labor Day, allowing for both natural improvement and better racing weather.
The pace = 6:46.5/mile. I'm still unsure about my approach, but going out in 6:45 will do the job, followed by 2.1 miles in 6:47. Whether or not I can do that is a different question, especially having never actually run a recent mile under 6:48.
A Few Pounds Never Saw the Morning
Monday Check-in
133.2 lbs. (down)
51 - Pulse (up)
Status
First Monday check-in in a few weeks.
All checks out well. My shins are sore, but the rest of me is happy.
Pulse is about the same, although on occasions has been in the 45-46 range. Might be the coffee I am drinking. More importantly is my recovery time, as indicated by how quickly my pulse returns to a resting state. I have not watched this carefully, but can say it seems to drop better than before.
My weight is down. Too early to say if I have turned the corner as weight loss goes. Still, 133.2 is lower than the 135 lbs I have hovered at. I do know I am fitter, as evidenced not just by my running, but also, but belt size. Pants that were likely to to require letting out now are suspect for being taken in. My face is thinner. Muscle definition can be seen in my calves and thighs. Still to go is the torso, which, though progress exists, has far to go. The pudge needs to budge. Too much jiggling where no jiggling should be.
133.2 lbs. (down)
51 - Pulse (up)
Status
First Monday check-in in a few weeks.
All checks out well. My shins are sore, but the rest of me is happy.
Pulse is about the same, although on occasions has been in the 45-46 range. Might be the coffee I am drinking. More importantly is my recovery time, as indicated by how quickly my pulse returns to a resting state. I have not watched this carefully, but can say it seems to drop better than before.
My weight is down. Too early to say if I have turned the corner as weight loss goes. Still, 133.2 is lower than the 135 lbs I have hovered at. I do know I am fitter, as evidenced not just by my running, but also, but belt size. Pants that were likely to to require letting out now are suspect for being taken in. My face is thinner. Muscle definition can be seen in my calves and thighs. Still to go is the torso, which, though progress exists, has far to go. The pudge needs to budge. Too much jiggling where no jiggling should be.
Sunday, September 9, 2007
Burned Three Ounces
600 meters wu
5.5 miles run
600 meters wd
total: 6.2 miles
81°F
Clear
Wind: N at 9 mph
Humidity: 44%
course: Springbrook Prairie
finish
76°F
Clear
Wind: NE at 10 mph
Humidity: 56%
Not much going on with this run. 6.2 miles all said, burning a few ounces @ 107 calories per mile. Slow, 9:26/mile pace. Never pushed. Small cramp under right back ribs. Monarch butterflies in full force, guarding the yellow flowers.
5.5 miles run
600 meters wd
total: 6.2 miles
81°F
Clear
Wind: N at 9 mph
Humidity: 44%
course: Springbrook Prairie
finish
76°F
Clear
Wind: NE at 10 mph
Humidity: 56%
Not much going on with this run. 6.2 miles all said, burning a few ounces @ 107 calories per mile. Slow, 9:26/mile pace. Never pushed. Small cramp under right back ribs. Monarch butterflies in full force, guarding the yellow flowers.
Friday, September 7, 2007
Loping Course PR - 5.5 miles in 45:02
5.5 miles 45:02 (8:11/mile)
total: 5.5 miles
84°F
Mostly Cloudy
Wind: SW at 21 mph
Humidity: 63%
course: Springbrook Prairie
It is noteworthy, in this case, to regard this as a course PR. I dropped my time around 1:30 from just a couple weeks ago. I also beat my Freedom Four 4-mile Race time from July 4.
Bug-riddled, I relaxed, and enjoyed the run, except for bugs biting, swimming on my tongue, and doing laps around my eyes. That I didn't like. It also was so dark by 2/3 through that if it weren't for the white crushed rock path, who knows what pond I'd be floating in.
My legs were aching going into it, thanks to last night's butt-kicking. I expect a slow trot in around 9:00-9:15. I worked hard to stay focused after mile 2 through mile 3.5, where the hills are, but the bugs really did me in. It was humid and hot, but didn't seem as much of a bother as was the ingestion of black things with wings.
4 miles 32:57.86/8:14 --- 4-Jul
5.5 miles 46:31/8:27 --- 25-Aug
Tonight
total: 5.5 miles
84°F
Mostly Cloudy
Wind: SW at 21 mph
Humidity: 63%
course: Springbrook Prairie
It is noteworthy, in this case, to regard this as a course PR. I dropped my time around 1:30 from just a couple weeks ago. I also beat my Freedom Four 4-mile Race time from July 4.
Bug-riddled, I relaxed, and enjoyed the run, except for bugs biting, swimming on my tongue, and doing laps around my eyes. That I didn't like. It also was so dark by 2/3 through that if it weren't for the white crushed rock path, who knows what pond I'd be floating in.
My legs were aching going into it, thanks to last night's butt-kicking. I expect a slow trot in around 9:00-9:15. I worked hard to stay focused after mile 2 through mile 3.5, where the hills are, but the bugs really did me in. It was humid and hot, but didn't seem as much of a bother as was the ingestion of black things with wings.
4 miles 32:57.86/8:14 --- 4-Jul
5.5 miles 46:31/8:27 --- 25-Aug
Tonight
- Mile 1 - 8:26 (8:26)
- Mile 2 - 8:14 (16:40)
- Mile 3 - 8:20 (25:00)
- Mile 4- 7:45 (32:45)
- Mile 5 - 8:05 (40:50)
- Mile 5.5 - 4:12 (8:24 pace - 45:02 overall)
Thursday, September 6, 2007
Strong Outing, 800 PR (Yes, Again)
3200 meters wu
800 meters 8x100 striders
600 (300) fresh
400 (300) fresh
3x800 (400) good
2x400 very fresh
600 meters wd
Total: 6.625 miles
79°F
Mostly Cloudy
Wind: S at 12 mph
Humidity: 83%
course: Wheaton College track
finish
74°F
Mostly Cloudy
Wind: S at 16 mph
Humidity: 87%
It was a workout I dreaded. Whatever is causing me to sleep terribly was at it again. I began the warm up dragging. First mile was a sluggish 9:10 -- not just the time, but I felt awful. I did my striders before Jim showed up, but then rain came. We all traipsed back into Gilligan's Island underneath the bleachers.
Anyway, when I heard 'good' in reference to the 800s, I was concerned. I don't know my pace for any of this yet, and my pace buddy John was already done with his workout. Jim suggested 3:38, but I didn't know if he was suggesting-suggesting, or just pulling a time out of a hat. I thought it sounded as good as any time, so 3:38 it would be. How would I know how fast to go, given I can't quite 'feel' a pace?
Lee stepped up to the plate. He was aiming for a 3:40. Follow his pace, then shoot up a few meters. Seemed easy enough, until ice skate racer boy Lee shot out of the cannon. Lee unapologetically claims from his ice skate racing days, that's the way it gets done, and hard habits are hard to break. Made sense. I felt good, and left him at the 150 m point.
First 400 = 1:39, finished in 3:25 (1:46)
Next 800, first 400 = 1:37, finished in 3:06 (1:29)
Next 800, first 400 = 1:31, finished in 3:00 (1:29)
I freaked out a little as I did the math. I knew my previous best was 3:05 (August 31), and I had just finished a 3:06. Realizing I did the 400 harder than I usually do single 400s, with another to go, it went to reason that I might not have the juice to get the job done.
Good advice as it related to 800s - the toughest part is the final back straightaway. Why? First 400, less tired. Last 100, that's easy to endure. But there is 200 meters, starting with around 300 to go, that Jim believes is tough. Could be. I haven't run so many yet as to know, so I tried it, and that point of view helped tremendously.
Looking back, as Lee and I discussed, maybe the 3:25 was too slow. Jim wanted us to run these at the same pace. I didn't. Might be 3:15s would have been better. No way to know where I could break equally on each, but to average each, it could mean I should have run 3:10s. Next time.
The victory is not the 3:00. It is that the track workouts are becoming more fun, and I am finding my speed. It makes the rest of the fall look tasty for running.
800 meters 8x100 striders
600 (300) fresh
400 (300) fresh
3x800 (400) good
2x400 very fresh
600 meters wd
Total: 6.625 miles
79°F
Mostly Cloudy
Wind: S at 12 mph
Humidity: 83%
course: Wheaton College track
finish
74°F
Mostly Cloudy
Wind: S at 16 mph
Humidity: 87%
It was a workout I dreaded. Whatever is causing me to sleep terribly was at it again. I began the warm up dragging. First mile was a sluggish 9:10 -- not just the time, but I felt awful. I did my striders before Jim showed up, but then rain came. We all traipsed back into Gilligan's Island underneath the bleachers.
Anyway, when I heard 'good' in reference to the 800s, I was concerned. I don't know my pace for any of this yet, and my pace buddy John was already done with his workout. Jim suggested 3:38, but I didn't know if he was suggesting-suggesting, or just pulling a time out of a hat. I thought it sounded as good as any time, so 3:38 it would be. How would I know how fast to go, given I can't quite 'feel' a pace?
Lee stepped up to the plate. He was aiming for a 3:40. Follow his pace, then shoot up a few meters. Seemed easy enough, until ice skate racer boy Lee shot out of the cannon. Lee unapologetically claims from his ice skate racing days, that's the way it gets done, and hard habits are hard to break. Made sense. I felt good, and left him at the 150 m point.
First 400 = 1:39, finished in 3:25 (1:46)
Next 800, first 400 = 1:37, finished in 3:06 (1:29)
Next 800, first 400 = 1:31, finished in 3:00 (1:29)
I freaked out a little as I did the math. I knew my previous best was 3:05 (August 31), and I had just finished a 3:06. Realizing I did the 400 harder than I usually do single 400s, with another to go, it went to reason that I might not have the juice to get the job done.
Good advice as it related to 800s - the toughest part is the final back straightaway. Why? First 400, less tired. Last 100, that's easy to endure. But there is 200 meters, starting with around 300 to go, that Jim believes is tough. Could be. I haven't run so many yet as to know, so I tried it, and that point of view helped tremendously.
Looking back, as Lee and I discussed, maybe the 3:25 was too slow. Jim wanted us to run these at the same pace. I didn't. Might be 3:15s would have been better. No way to know where I could break equally on each, but to average each, it could mean I should have run 3:10s. Next time.
The victory is not the 3:00. It is that the track workouts are becoming more fun, and I am finding my speed. It makes the rest of the fall look tasty for running.
Tuesday, September 4, 2007
Mosquitos and Beer
4.8 miles LSD
total: 4.8 miles
89°F
Mostly Cloudy
Wind: SW at 9 mph
Humidity: 40%
course: Illinois Prairie Path
Quick run, around 42-45 minutes, with Rich and Lee, during which I received some expert thoughts on first and second miles in a 5K, and racing internationally, plus an update about the jazz nightlife in Michigan,
Mosquitoes took what blood we had to give. The beautiful scent of hamburgers teased me each step. As I ran hungry, I fed baby mosquitoes.
Ran into Margaret running as she finished off 45 minutes or so.
Then, went home, roasted a Cornish hen, drank half an Amstel Light (that's an Amstel Light-Light), and a snack of Mac and Cheese. Now, off to bed. Yes, you too. It is too late to up reading blogs.
total: 4.8 miles
89°F
Mostly Cloudy
Wind: SW at 9 mph
Humidity: 40%
course: Illinois Prairie Path
Quick run, around 42-45 minutes, with Rich and Lee, during which I received some expert thoughts on first and second miles in a 5K, and racing internationally, plus an update about the jazz nightlife in Michigan,
Mosquitoes took what blood we had to give. The beautiful scent of hamburgers teased me each step. As I ran hungry, I fed baby mosquitoes.
Ran into Margaret running as she finished off 45 minutes or so.
Then, went home, roasted a Cornish hen, drank half an Amstel Light (that's an Amstel Light-Light), and a snack of Mac and Cheese. Now, off to bed. Yes, you too. It is too late to up reading blogs.
Encouraged or Discouraged?
I ran the numbers of my outdoors 5k/5000 meters run. This includes both races and solo track times, and does not include treadmill times. Since my goal is about an outside time, either a track or race will do, but a treadmill will not.
I must admit I took more hope from my treadmill times than apparently is realistic. I saw it drop to 21:52, and though, why not? It might be that yesterday's 22:31 was a bad race, that under other conditions, I might have ran better. There is no way to know that, so I'll just look at the facts.
In reverse order, these are my times for the 5K/5000 meters:
Seconds Improved Per Day (average between races)
A second a day? That's the average improvement from the July 25 Viking Run through yesterday's race. To achieve 20:00, I need another 148 or 149 days. That means January 29, and this only is true if the trend does not slope even slower.
There is a plenty of room to be discouraged since I announced I wanted to hit my goal by September 30. While my date was arbitrary, it looked for awhile to be possible.
With each run, each race comes a victory. That victory may be bold and exciting, like a PR, or quieter, like the completion of a consistent week of workouts. My times now aren't real PRs the same way a hardscrabble fought few seconds are nicked off a year-old time. Mine are the easy ones, shed with each successively lost pound. They are victories just the same.
As poundage goes, I'm holding tight. No weight loss to speak of. My resting pulse rate, as well as recovery time after hard runs is improving. When I started in May, my pulse would still be very high hours later. Now, it gets back to the low 50s quickly. My overall resting pulse has been inconsistent, but last night and this morning was in the mid-40s, with right now at 47.
Encouraged?
Yes. I'm leaner. Muscle definition is increasing my legs. My face is thinner. my pulse is slower. My blood pressure is better.
Yes. I'm faster. I have track and race times to prove it. I keep a spreadsheet of my best times in each distance, and every distance has improvement. I have outkicked any runner within five meters with 200 meters to go.
Discouraged?
Somewhat. All this improvement aside, and not taking away from the enjoyment I have in it, I want to run like I once ran. I see the times in the top 10 of the 5Ks in the area, and remember once running there. Mere pluck and hard work is not enough. Progress takes work, and the endurance not only to run the distance but to suffer through the pain of not getting there quickly.
January 29? Ugh.
Is all lost? Maybe as far as my September 30 goal is, yes. But the winter will bring good and bad things training-wise, and I'm not sure where it will land. I'm hopeful.
Lost weight, gained muscle. I'll be joining COD's Fitness Lab. It is essentially a basic gym. Treadmills, weight machines. Nothing complicated. I have not lifted weights in years, and when I did, not seriously. A winter of lifting should do wonders for my scrawny, untoned blobbish physique. I will lose weight, hopefully, finally, and be able to see for myself the benefits that come with this. Lots of treadmill LSD, little speedwork (not sure how the Jim Spivey Running Club manages this during cold weather). With all of this, few, if any, races to check against. When the weather warms, I will hit the roads with, in a sense, a new body ready to race.
And, when it all comes down to it, I want to run fast. I will not be satisfied with 22:31. Not 21:11. Not 20:00. I want to run in the 17s again. I want to race, not merely run. I want to look over the starting line and know who I have to beat. I want to crush him in a beautiful dueling sprint that leaves us both giving the other that nod that comes with knowing it was a victory earned, not given.
Today, I'm not a jogger. I am a runner. But, I am not also yet a racer.
I must admit I took more hope from my treadmill times than apparently is realistic. I saw it drop to 21:52, and though, why not? It might be that yesterday's 22:31 was a bad race, that under other conditions, I might have ran better. There is no way to know that, so I'll just look at the facts.
In reverse order, these are my times for the 5K/5000 meters:
- 22:31 9-3-07 St. Pet's 5K
- 23:13 7-25-07 Geneva Viking Sunset race
- 25:12 6-2-07 Run for the Animals race
- 25:22.33 5-30-07 COD track
- 26:33.05 5-21-07 COD track
- 27:05 5-11-07 COD track (adj)
- 27:54 5-6-07 COD track (adj)
Seconds Improved Per Day (average between races)
- 9.8
- 3.2
- 7.9
- 3.3
- 2.2
- 1.0
- 2.7 average from May 6 to September 3
A second a day? That's the average improvement from the July 25 Viking Run through yesterday's race. To achieve 20:00, I need another 148 or 149 days. That means January 29, and this only is true if the trend does not slope even slower.
There is a plenty of room to be discouraged since I announced I wanted to hit my goal by September 30. While my date was arbitrary, it looked for awhile to be possible.
With each run, each race comes a victory. That victory may be bold and exciting, like a PR, or quieter, like the completion of a consistent week of workouts. My times now aren't real PRs the same way a hardscrabble fought few seconds are nicked off a year-old time. Mine are the easy ones, shed with each successively lost pound. They are victories just the same.
As poundage goes, I'm holding tight. No weight loss to speak of. My resting pulse rate, as well as recovery time after hard runs is improving. When I started in May, my pulse would still be very high hours later. Now, it gets back to the low 50s quickly. My overall resting pulse has been inconsistent, but last night and this morning was in the mid-40s, with right now at 47.
Encouraged?
Yes. I'm leaner. Muscle definition is increasing my legs. My face is thinner. my pulse is slower. My blood pressure is better.
Yes. I'm faster. I have track and race times to prove it. I keep a spreadsheet of my best times in each distance, and every distance has improvement. I have outkicked any runner within five meters with 200 meters to go.
Discouraged?
Somewhat. All this improvement aside, and not taking away from the enjoyment I have in it, I want to run like I once ran. I see the times in the top 10 of the 5Ks in the area, and remember once running there. Mere pluck and hard work is not enough. Progress takes work, and the endurance not only to run the distance but to suffer through the pain of not getting there quickly.
January 29? Ugh.
Is all lost? Maybe as far as my September 30 goal is, yes. But the winter will bring good and bad things training-wise, and I'm not sure where it will land. I'm hopeful.
Lost weight, gained muscle. I'll be joining COD's Fitness Lab. It is essentially a basic gym. Treadmills, weight machines. Nothing complicated. I have not lifted weights in years, and when I did, not seriously. A winter of lifting should do wonders for my scrawny, untoned blobbish physique. I will lose weight, hopefully, finally, and be able to see for myself the benefits that come with this. Lots of treadmill LSD, little speedwork (not sure how the Jim Spivey Running Club manages this during cold weather). With all of this, few, if any, races to check against. When the weather warms, I will hit the roads with, in a sense, a new body ready to race.
And, when it all comes down to it, I want to run fast. I will not be satisfied with 22:31. Not 21:11. Not 20:00. I want to run in the 17s again. I want to race, not merely run. I want to look over the starting line and know who I have to beat. I want to crush him in a beautiful dueling sprint that leaves us both giving the other that nod that comes with knowing it was a victory earned, not given.
Today, I'm not a jogger. I am a runner. But, I am not also yet a racer.
Monday, September 3, 2007
Outdoors PR - 5K - Less Than Fantastic Race - St. Pet's 5K
St. Petronille 5K - Glen Ellyn, IL22:31 - 7:16 mile (unofficial)
official:
61st place
9th age group (M 40-44)
22:32.8 (7:16/M)
.3 wu
3.1 miles
total: 3.4 miles
63°F
Clear
Wind: N at 0 mph
Humidity: 81%
finish
73°F
Clear
Wind: SW at 5 mph
Humidity: 68%
- 6:48 (6:48)
- 14:09 (7:21)
- 22:31.98 (7:37 x 1.1 miles)
As you can see from above, I started fast, finished slow. This was partly because of pre-race jitters, poor sleep and not feeling well the last two days, and a long hill just after mile 2. I also didn't fight like I should have to maintain pace. The biggest matter I could have controlled, I didn't. My plan was a 6:55-7:00 mile 1, but started faster, and paid dearly.
Still, the victory is that I knocked off about 45 seconds from my July 25 Viking Run 5K time, making it an official PR. Any PR is a good race.
The treadmill times are not 'fake', but do not achieve true outside conditions. I have a better race in me, so I am encouraged even by my weak finish.Margaret ran well, winning her age group, despite starting fast well well. My friend Brad U. stepped in for a very impressive first race out of nowhere, in 29:41.9, after being cajoled into it yesterday. Better things to come from Brad, who showed a strong finish, and the will to power through the last 100 meters. If he sticks with it, gets in enough miles, he is bound to drop a few minutes quickly.
I don't feel great now, and will lay down.
Post-script: I added a fresh picture, after a short nap and long shower. A race picture isn't available. That's a long-sleeved t-shirt which came in the goodie bag.
Otherwise, the bag was filled with candy (cough drops?), race announcements, and a magnet that did not look very appealing.
The race itself was well-organized, despite being handled entirely by a neighborhood church. That's no crime to be a church organizing a race, of course, but I was concerned that a church might not realize the needs of a runner. Hats off to St. Pet's, which covered it all.
Volunteers were in full-force. I spoke with one guy who was cheering on runners near the final turn, "My job is easier than yours," he said with a smile. I disagreed, as "my job" was over in 25 minutes, while he had an hour of clapping out there.
The course utilized the Illinois Prairie Path, a local park, and the streets. The only downside was two quick left turns in the beginning, creating a bottleneck issue. No great matter, but it slowed down the middle-of-the-pack runners.
Water was offered at key points. For many 5K runners, the ones finishing under 30 minutes, this is less important, but to the ones out there longer, as the sun beats down amidst strenuous effort, it makes a difference. One stop, at least, was manned by the diligent and kind runners of the Glen Ellyn Runner's Club.
The finish was a funnel, which was a little disappointing. I had a good sprint going, but deferred to safety rather than running down the fellow I was about to pass.
Friday, August 31, 2007
800 PR, Good Quick Workout
1700 meters wu
800 3:23 (400)
600 2:33 (400)
800 3:05 (400)
600 2:22
1800 wd
total: 4.6875 miles
78°F
Clear
Wind: NE at 5 mph
Humidity: 42%
course: COD track
I wanted to follow-up yesterday's workout with a somewhat hard, but not long, workout today. Accomplished that. With the race coming up Monday, I will not be able to get in a long hard run tomorrow. Instead, I'm planning a relaxed six miler, with a day off Sunday.
Once again, the difference between COD's track and Wheaton College's was evident. Dirt clumps through lane 1, especially in the final 100 meter section.
Tonight was simple: warm-up, plus a few intervals, then an easy warm down. The victory was my second 800, the fastest I have run yet in this era, a 3:05. It is a long way from my 2:07, but still, much faster than my first one a few months ago. Hopefully, from this can be extrapolated a faster 5K. We'll see on Monday.
Now, my legs are tired and ache a little. Hopefully no big deal. I'm doing exercises to mitigate shin splints, stretches for calf and other flexibility issues, and as many sit-ups as I can handle. A few push-ups now and again to get some upper body strength.
800 3:23 (400)
600 2:33 (400)
800 3:05 (400)
600 2:22
1800 wd
total: 4.6875 miles
78°F
Clear
Wind: NE at 5 mph
Humidity: 42%
course: COD track
I wanted to follow-up yesterday's workout with a somewhat hard, but not long, workout today. Accomplished that. With the race coming up Monday, I will not be able to get in a long hard run tomorrow. Instead, I'm planning a relaxed six miler, with a day off Sunday.
Once again, the difference between COD's track and Wheaton College's was evident. Dirt clumps through lane 1, especially in the final 100 meter section.
Tonight was simple: warm-up, plus a few intervals, then an easy warm down. The victory was my second 800, the fastest I have run yet in this era, a 3:05. It is a long way from my 2:07, but still, much faster than my first one a few months ago. Hopefully, from this can be extrapolated a faster 5K. We'll see on Monday.
Now, my legs are tired and ache a little. Hopefully no big deal. I'm doing exercises to mitigate shin splints, stretches for calf and other flexibility issues, and as many sit-ups as I can handle. A few push-ups now and again to get some upper body strength.
Thoughts Before St. Petronille's 5K: Strategy, Pace, and the Saint Herself
Monday's race, a 5K sponsored by St. Petronille's Church, carries some curiosity for me. My treadmill times have improved greatly since my last real outside race, the Viking 5K in Geneva.
In Geneva, July 25, I ran a 23:13. That itself was a vast improvement from my 25:12 from June 2.
Since July 25, I have run a 21:52 on a treadmill at the Wheaton Recreation Center on Blanchard Rd. That's an 81 second improvement.
Or is it?
How a treadmill time compares to race conditions is beyond the scope of my knowledge. If you know, with research to back it up, drop me a line (post a response if you like). One thing is surely true: these are very different situations.
I have no way to base any comparison, but I still need to decide on race strategy. While my general crash and burn plan is still my modus operandi, it is not as if I'll start in an all-out sprint.
Instead, I am going to presume I ran an actual 21:52, and that I have improved since then (August 28). Sure, how much improving can happen in five days? Good question.
On June 2, I ran 25:12. On August 28, I ran 21:52. Difference = 200 seconds over 88 days. That is 2.27 seconds per day. That improvement has held somewhat constant at other time times/races since I started this. Five days of this equals 11.36 seconds, or, a 21:40.
--> Incidentally, barring some good or bad anomaly from this :02.27/day improvement, I'm on track to hit 20:00 around October 15.
A 21:40 equals barely under a 7:00 pace.
Go ahead, question my math. Question my wisdom. I will not, cannot defend that there is anything to this. On Monday, by 8:30, one way or another, we'll both know.
Plan
Who Was St. Petronille?
In short, she is said to be a martyr, after dying on a hunger strike. She refused to marry a king who was not a Christian.
http://en.wikipedia.org/wiki/Saint_Petronella
About the Race
First time running it for me.
The course record is decently fast, but not mind-blowing at 16:52. Last year's winner was trotting in at 17:10. This could mean that either it has not attracted faster runners, or the course is challenging. Either way, the record will not change because of my involvement.
Last year's times show I likewise have no shot at an age group award, as third in the 40-44 range took a 19:35. (2005 = 19:44; 2004 = 21:37) My 21:52 would land me in around 35th place overall and fifth in my age group.
In Geneva, July 25, I ran a 23:13. That itself was a vast improvement from my 25:12 from June 2.
Since July 25, I have run a 21:52 on a treadmill at the Wheaton Recreation Center on Blanchard Rd. That's an 81 second improvement.
Or is it?
How a treadmill time compares to race conditions is beyond the scope of my knowledge. If you know, with research to back it up, drop me a line (post a response if you like). One thing is surely true: these are very different situations.
I have no way to base any comparison, but I still need to decide on race strategy. While my general crash and burn plan is still my modus operandi, it is not as if I'll start in an all-out sprint.
Instead, I am going to presume I ran an actual 21:52, and that I have improved since then (August 28). Sure, how much improving can happen in five days? Good question.
On June 2, I ran 25:12. On August 28, I ran 21:52. Difference = 200 seconds over 88 days. That is 2.27 seconds per day. That improvement has held somewhat constant at other time times/races since I started this. Five days of this equals 11.36 seconds, or, a 21:40.
--> Incidentally, barring some good or bad anomaly from this :02.27/day improvement, I'm on track to hit 20:00 around October 15.
A 21:40 equals barely under a 7:00 pace.
Go ahead, question my math. Question my wisdom. I will not, cannot defend that there is anything to this. On Monday, by 8:30, one way or another, we'll both know.
Plan
- 600-800 meter warm-up, very slow
- stretch
- Waddle to the starting line
- Start at 6:55-7:05 pace through one mile
- Adjust pace so that at two miles, I'm at 13:59.
- Hold at 6:59/mile pace until around 600 meters to go.
- Spend whatever's left in the tank.
If I have held my pace perfectly until this point, the best finish I could come up with will be 21:32, based on a 2:28 finishing 600 (the best 600 I ran last night).
- My projected time, in reality: 21:50.
- My projected potential range: 21:32-22:30.
Who Was St. Petronille?
In short, she is said to be a martyr, after dying on a hunger strike. She refused to marry a king who was not a Christian.
http://en.wikipedia.org/wiki/Saint_Petronella
About the Race
First time running it for me.
The course record is decently fast, but not mind-blowing at 16:52. Last year's winner was trotting in at 17:10. This could mean that either it has not attracted faster runners, or the course is challenging. Either way, the record will not change because of my involvement.
Last year's times show I likewise have no shot at an age group award, as third in the 40-44 range took a 19:35. (2005 = 19:44; 2004 = 21:37) My 21:52 would land me in around 35th place overall and fifth in my age group.
All proceeds will be used to support the St. Petronille Youth Ministry. This group of young people perform various acts of service in our communities and around the country. The Harvest Day Food Drive, fund-raising to fight Aids in Africa, mission trips to Appalachia and the Blackfeet Reservation in Montana are some examples of how their acts of goodwill help the needy locally and beyond. This year the kids will travel again to Mississippi and Alabama to help with the lingering effects of Katrina. Feel free to make an additional donation to our Youth Ministry as you complete your registration.http://www.stpetschurch.org/stpetsfun.htm
Thursday, August 30, 2007
Running Hard at 41 Years Old
3200 warm up
600 6x100 striders
600 (200)
400 (300)
600 (400)
600 (200)
400 (300)
600 (400)
600 (200)
400 (200)
600 warm down
total: 6.75 miles
77°F
Clear
Wind: N at 12 mph
Humidity: 42%
course: Wheaton College track
Tough workout. Might be the longest track workout we have done. My birthday run. Turned 41. I slept poorly last night, and felt its affects. The workout's pace was 'fresh.' That's two steps before all-out, as I understand it. My pace was around 95 seconds for the 400s, and around 2:30 for the 600s. I nicked off a 91 or 92 400, and a 2:28 600 along the way. That's an improvement from my first few weeks running, to be sure.
John Grebe is a bit faster than me, but close enough that I can almost keep up with him. I can, but it takes more work for me to run his pace than he mine. His constant refrain, and rightly so, is to take it easier the first few intervals. This week, and previous weeks, he reminds of what I need to hear.
That's the crux of my present struggle -- how hard should I go? I'm improving rapidly, maybe more rapidly than the others at the moment, but I need to get the most out of each workout. Jim designs these things with more than whim in mind. There is running theory behind all of this, and I am in no position to second guess him. Each distance, each pace, each recovery distance: he has something going on in all of this, and I want to be sure to suck out from them the juice of faster running.
600 6x100 striders
600 (200)
400 (300)
600 (400)
600 (200)
400 (300)
600 (400)
600 (200)
400 (200)
600 warm down
total: 6.75 miles
77°F
Clear
Wind: N at 12 mph
Humidity: 42%
course: Wheaton College track
Tough workout. Might be the longest track workout we have done. My birthday run. Turned 41. I slept poorly last night, and felt its affects. The workout's pace was 'fresh.' That's two steps before all-out, as I understand it. My pace was around 95 seconds for the 400s, and around 2:30 for the 600s. I nicked off a 91 or 92 400, and a 2:28 600 along the way. That's an improvement from my first few weeks running, to be sure.
John Grebe is a bit faster than me, but close enough that I can almost keep up with him. I can, but it takes more work for me to run his pace than he mine. His constant refrain, and rightly so, is to take it easier the first few intervals. This week, and previous weeks, he reminds of what I need to hear.
That's the crux of my present struggle -- how hard should I go? I'm improving rapidly, maybe more rapidly than the others at the moment, but I need to get the most out of each workout. Jim designs these things with more than whim in mind. There is running theory behind all of this, and I am in no position to second guess him. Each distance, each pace, each recovery distance: he has something going on in all of this, and I want to be sure to suck out from them the juice of faster running.
Chariots of Fire: Inspiring Story of Commitment, Faith and Glory
Chariots of Fire (Two-Disc Special Edition)
Many great sports movies are about self-sacrifice for the sake of selfish goals. Rocky Balboa (Rocky Balboa: Movie About a Boxer, Could Have Been a Runner (review)) fought to prove something. Lou Gehrig wanted to persevere. Rudy Ruettiger just wanted to play for Notre Dame. They have obstacles, and by sheer will, overcome them.
Not Eric Liddell. Liddell wanted to glorify God. When he ran, he felt closer to God. When it came to winning, he wanted it to point toward God, not himself.
When questioned about his commitment as a Christian, and to his intention to return as a missionary to China, he replied, "I believe that God made me for a purpose. But He also made me fast, and when I run, I feel His pleasure." "Chariots of Fire" shows him as a man who never compromised, and followed through as an athlete who happened to be a Christian.
The movie contrasts Liddell against the various concerns of others. Some ran for country, others ran for their king. Some ran for the good name of their school. Others ran so that they themselves would receive honor.
Parallel to Liddell's Olympic chase is the story of Harold Abrahams, another English runner who faces quiet prejudice as a Jew from a blue color background. Abrahams worked as hard as Liddell, but his commitment was for himself. This distinction flowed in and out of various scenes.
In a time when devotion to God is not considered fashionable, Liddell refused to change his position. His faith is not made an issue -- it is nice to see a movie that does not rest in snarkish cynicism, but tolerates Liddell's faith without whitewashing it.
Aspects of the movie are fictionalized, but the essence is accurate. The filming is beautiful, and the acting solid. The music is well known, and strong throughout.
The title refers to a line in William Blake's poem, "And Did Those Feet in Ancient Time," which, itself refers to Elijah's chariot as mentioned in 2 Kings 2:11.
I fully recommend "Chariots of Fire."
Anthony Trendl
editor, HungarianBookstore.com
Tuesday, August 28, 2007
Two PRs - 3.1 Miles & Mile
.91 miles wu
3.1 miles hard (21:52 - 7:03/mile)
1.01 miles recovery
1.0 miles hard (6:22)
.75 miles ws
course: Wheaton Recreation Center
total: 6.77 miles
Two PRs. That's a good workout
3.1 Miles
Held steady for 3.0 miles at 7:03.5, then picked it up. I could have picked it up sooner. A 21:30 or 21:45 was in me tonight. It felt hard, but comfortable. I never pushed it, or lost control of my form.
Mile 1-3.0 = 7:03.5/mile
Last Mile (2.1-3.1) = 7:01
After an easy recovery, I ran hard for a mile, and finished in 6:22, knocking off three seconds from my time last week.
How I will miss this days when the getting in shape part is over and my times plateaus!
I have 1:52 to slice from my time, plus I need to convert the treadmill factor to real ground, under race conditions. To get it done by September 30 looks like a possibility only with a huge jump. I just had two big jumps, but I need more to pull it off. Logically, it might not happen until late October, but this is not the kind of progress that happens exactly per plan. All I can do is train smart and run hard. The rest (all of it, really) is up to God.
3.1 miles hard (21:52 - 7:03/mile)
1.01 miles recovery
1.0 miles hard (6:22)
.75 miles ws
course: Wheaton Recreation Center
total: 6.77 miles
Two PRs. That's a good workout
3.1 Miles
Held steady for 3.0 miles at 7:03.5, then picked it up. I could have picked it up sooner. A 21:30 or 21:45 was in me tonight. It felt hard, but comfortable. I never pushed it, or lost control of my form.
Mile 1-3.0 = 7:03.5/mile
Last Mile (2.1-3.1) = 7:01
After an easy recovery, I ran hard for a mile, and finished in 6:22, knocking off three seconds from my time last week.
How I will miss this days when the getting in shape part is over and my times plateaus!
I have 1:52 to slice from my time, plus I need to convert the treadmill factor to real ground, under race conditions. To get it done by September 30 looks like a possibility only with a huge jump. I just had two big jumps, but I need more to pull it off. Logically, it might not happen until late October, but this is not the kind of progress that happens exactly per plan. All I can do is train smart and run hard. The rest (all of it, really) is up to God.
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