5.5 miles 52:52 (9:36)
400 wd
68°F
Clear
Wind: N at 0 mph
Humidity: 84%
136.2 kbs
course: Springbrook Prairie
finish
79°F
Clear
Wind: N at 7 mph
Humidity: 64%
133.0 lbs.
Starting slower, ay 9:22, I thought I might last 11 miles. I bowed out at 5.5. Heat, no wind. Might be a sign to switch back a few days to the Illinois Prairie Path, for a change in pace.
Am I tired because it is my third day in a row? I tracking my mileage in rolling weeks as well as Sunday to Saturday, and today completes 27.41 miles. That's a longer week for me. Also completes 97.23 miles for July.
Tomorrow is a day off, then the Spivey workout. The heat is looking serious, with 87-90 predicted when we run Thursday. Pizza afterwards.
Saw a toad on the road. Small, recently a tadpole. Sprinkled some water on it, thinking it might feel it refreshing.
Executive Speechwriting: Corporate, Weddings, Retirement
Tuesday, July 31, 2007
Monday, July 30, 2007
Total Seconds to Minutes:Seconds - Chart for Track Workouts
Running 400s? 800s? Not sure what your pace is in seconds? Use this handy chart for developing your workout.
The number on the left is the total seconds. The corresponding number on the right is that time as it reads on a digital watch.
The number on the left is the total seconds. The corresponding number on the right is that time as it reads on a digital watch.
Total Sec | Min:Sec | | | Total Sec 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 153 154 155 156 157 158 159 | Min:Sec 2:00 2:01 2:02 2:03 2:04 2:05 2:06 2:07 2:08 2:09 2:10 2:11 2:12 2:13 2:14 2:15 2:16 2:17 2:18 2:19 2:20 2:21 2:22 2:23 2:24 2:25 2:26 2:27 2:28 2:29 2:30 2:31 2:33 2:34 2:35 2:36 2:37 2:38 2:39 | | | Total Sec 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 193 194 195 196 197 198 199 | Min:Sec 2:40 2:41 2:42 2:43 2:44 2:45 2:46 2:47 2:48 2:49 2:50 2:51 2:52 2:53 2:54 2:55 2:56 2:57 2:58 2:59 3:00 3:01 3:02 3:03 3:04 3:05 3:06 3:07 3:08 3:09 3:10 3:11 3:13 3:14 3:15 3:16 3:17 3:18 3:19 |
5.5 Miles LSD (50:24) On a Sunny Monday
5.5 Miles LSD (50:24)
400 wd
75°F
Clear
Wind: N at 5 mph
Humidity: 62%
course: Springbrook
finish
82°F
Clear
Wind: NE at 6 mph
Humidity: 47%
Mile 1 - 9:03
Mile 2 - 8:50
Mile 3 - 9:20
Mile 4 - ?
Mile 5 - 45:43
50:24 (9:09.8)
weight after run - 132.8 lbs
Late morning run. Started faster than usual, and felt good until around mile 3, where a long hill begins. Lost 3.2 lbs of water weight.
Overall, my effort was steady, though apparently my speed was not. I do not know what to attribute to the hill, and what falls under an unfocused effort, but a :30 difference is not what I am willing to settle for.
Bits of Trivia
400 wd
75°F
Clear
Wind: N at 5 mph
Humidity: 62%
course: Springbrook
finish
82°F
Clear
Wind: NE at 6 mph
Humidity: 47%
Mile 1 - 9:03
Mile 2 - 8:50
Mile 3 - 9:20
Mile 4 - ?
Mile 5 - 45:43
50:24 (9:09.8)
weight after run - 132.8 lbs
Late morning run. Started faster than usual, and felt good until around mile 3, where a long hill begins. Lost 3.2 lbs of water weight.
Overall, my effort was steady, though apparently my speed was not. I do not know what to attribute to the hill, and what falls under an unfocused effort, but a :30 difference is not what I am willing to settle for.
Bits of Trivia
- This was the fastest so far I have run this loop, dropping 43 seconds.
- I passed the 250 mile mark during this run, having now run 254.56 miles since May 3.
Gained Some, Lost Some
Monday Check-in
136.0 lbs. (up)
50 - Pulse (down)
Status
The mystery continues - higher weight. My pulse is slightly lower, but isn't the 48 I had a couple of weeks ago.
Some of the weight can be attributed to dinner at Chili's Friday and the next night, at Uncle Bub's BBQ in Westmont (best BBQ around). Sunday I ate light. Also, my miles were lower this last week, meaning my capacity to burn things off easily wasn't there.
The pulse does seem to be higher immediately in the morning, then, an hour or two later, drops. Also, I had a rare Sunday run that I might still not have recovered from.
Yesterday, at a CVS, I tried the blood pressure machine. Pulse = 49, and blood pressure was 70/90.
I feel OK. Tired from yesterday, but overall, no complaints.
136.0 lbs. (up)
50 - Pulse (down)
Status
The mystery continues - higher weight. My pulse is slightly lower, but isn't the 48 I had a couple of weeks ago.
Some of the weight can be attributed to dinner at Chili's Friday and the next night, at Uncle Bub's BBQ in Westmont (best BBQ around). Sunday I ate light. Also, my miles were lower this last week, meaning my capacity to burn things off easily wasn't there.
The pulse does seem to be higher immediately in the morning, then, an hour or two later, drops. Also, I had a rare Sunday run that I might still not have recovered from.
Yesterday, at a CVS, I tried the blood pressure machine. Pulse = 49, and blood pressure was 70/90.
I feel OK. Tired from yesterday, but overall, no complaints.
Sunday, July 29, 2007
5.5 Miles LSD - Bright Shining Sun
5.5 miles LSD 51:27 (9:21)
.5 wd
total: 6.0
85°F
Clear
Wind: N at 5 mph
Humidity: 38%
course: Springbrook Prairie
finish
80°F
Clear
Wind: N at 7 mph
Humidity: 43%
Felt good. Started slow, dropped off a little after mile 2, picked it up around mile 3.5. Never pushed, but worked harder at mile 4, and again at mile 4.5, and then, more at mile 5 through to the finish. Drank chocolate milk on my way home, stopping at a Walgreens - was thinking about chocolate milk most of the run.
Mile 1 - 9:18
Mile 2 - 9:19
Mile 2-4 - 19:53 (9:56/mile)
Mile 4-5.5 - 12:57 (8:38/mile)
Mile 4.5-5.5 - 7:48
.5 wd
total: 6.0
85°F
Clear
Wind: N at 5 mph
Humidity: 38%
course: Springbrook Prairie
finish
80°F
Clear
Wind: N at 7 mph
Humidity: 43%
Felt good. Started slow, dropped off a little after mile 2, picked it up around mile 3.5. Never pushed, but worked harder at mile 4, and again at mile 4.5, and then, more at mile 5 through to the finish. Drank chocolate milk on my way home, stopping at a Walgreens - was thinking about chocolate milk most of the run.
Mile 1 - 9:18
Mile 2 - 9:19
Mile 2-4 - 19:53 (9:56/mile)
Mile 4-5.5 - 12:57 (8:38/mile)
Mile 4.5-5.5 - 7:48
Saturday, July 28, 2007
July 22 - July 28 in Review
Sunday, July 22, 2007 -- rest
Monday, July 23, 2007 -- 5.75 miles Springbrook - LSD
Tuesday, July 24, 2007 -- rest
Wednesday, July 25, 2007 -- 3.60 miles race
Thursday, July 26, 2007 -- 6.31 miles Spivey track workout
Friday, July 27, 2007 -- rest
Saturday, July 28, 2007 -- rest
Total: 15.66 miles
Summary: The week's mileage dropped heavily. A combination of life, a race and poor planning let this happen. Good race (any PR makes it good) that could have been better, so I consider the week well-spent.
Looking FWD: Need to up my miles decisively, and plan my workouts more intentionally.
This week: Like what I hoped last week (and didn't do) I am intending to get in a 25+-mile week. The possibility to run 30 exists. Tempo workout I think with Spivey and all this coming Saturday which will be fun.
Monday, July 23, 2007 -- 5.75 miles Springbrook - LSD
Tuesday, July 24, 2007 -- rest
Wednesday, July 25, 2007 -- 3.60 miles race
Thursday, July 26, 2007 -- 6.31 miles Spivey track workout
Friday, July 27, 2007 -- rest
Saturday, July 28, 2007 -- rest
Total: 15.66 miles
Summary: The week's mileage dropped heavily. A combination of life, a race and poor planning let this happen. Good race (any PR makes it good) that could have been better, so I consider the week well-spent.
Looking FWD: Need to up my miles decisively, and plan my workouts more intentionally.
This week: Like what I hoped last week (and didn't do) I am intending to get in a 25+-mile week. The possibility to run 30 exists. Tempo workout I think with Spivey and all this coming Saturday which will be fun.
Friday, July 27, 2007
Crash and Burn: A Personal Critical Look
Crash and burn. That's been my general plan for training and racing during this effort.What's it mean?
In and of itself, the phrase means failure. It is slang from the 1970s regarding a massive plane or car crash. Not as I use it. Not here. It is working until the point of failure, or success. No middle ground. Whichever comes first. And one will come first. No mediocre effort.
I think of it as doing my best - giving all I've got, and if I succeed, great. If I don't succeed, I will have left no excuses.
Why?
I'm not jogging here. I'm running. I have goals. I have times to hit, or hope to hit. While my times will not win any trophies, even in my age group, the issue is no different.
I'm not naturally fast. In fact, in grade school track, in the seventh grade, I was the slowest miler. I ran the mile because that is where the coach lumped all of us without a real event. We had one kid who would run a 5:10, but otherwise, nothing.
Any speed I do have is the product of hard work. I did not realize in high school that this was the case, but it is true. Long miles, lots of races. It was a good time, but hard work just the same. When I finished a race, I would be exhausted.
Now, I'm older. I cannot draw on the same leg speed, but I can draw from the same gut.
No leftovers.
I don't like leftovers for dinner, and I don't like them when I am running.
How does this play out in a race?
Simple: figure out what my reasonable goal time is, then do what it takes to start at the time. This is not a conservative effort. All available resources go into this. I have no "start slowly and pick it up" plan. I have a "start fast and see if I can hold on" method.
What about during a workout?
This is difficult because part of the point of a workout is to strategically hold back, to run at a certain pace and effort to gain some benefit. Running at 100% speed isn't the answer. It means to run a workout hard, on pace, never flinching.
When I am feeling like slowing down, there are three reasons: something is hurt (twisted, pulled), I have no more gas no matter how hard I push (as experienced running up this beast of a hill), or, I am weak mentally. Mental weakness is not unique to me, but I will not tolerate it. I feel often that I would rather sip lemonade, but there is no victory in that.
I'm not running a lemonade stand. I'm running to win the prize. That prize is s a 20:00 5K (19:59, to be exact).
It does not mean running until or through an injury. I'm not getting paid for this. My livelihood is not found on the track. Even then, that might be foolish, but the question is not mine. I have knees to worry about, calves which remind me I'm not 20, a back that has not enjoyed moving books and furniture every time I live somewhere else.
Crash and burn. Running when I am tired. Running when I am thinking about lemonade. Running when I am not winning a medal. Running when I'm the last guy, exhausted, at practice. Running when I'm alone, and no one is watching. Running with the wind, against the wind. Running if the best I have in me is a 20:01, or 23:13. And, no excuses.
Thursday, July 26, 2007
Hard, Varied Workout, Solid All Around
2 mile wu
6x100 striders
2x800 (300)[400]
3x400 (200)[400]
2x600 (200)
600 wd
total: 6.3125
800s - 3:22, 3:30
400s - 1:33, 1:49, 1:43
600s - 2:32, 2:31
----------------------------
73°F
Mostly Cloudy
Wind: S at 9 mph
Humidity: 94%
course: Wheaton College track
finish
77°F
Haze
Wind: S at 9 mph
Humidity: 84%
Felt solid throughout. Ran with John Grebe as my training partner. It just worked out he and I were at the same speed. Ran often with Paul, but he finished the workout earlier.
A positive - I held back. I felt like gunning it a few times, but, for the sake of completing the workout, I didn't. Too hard to start means a weak finish. A sign of better things to come.
With the humidity, and with a hard run yesterday, I wondered how things would go. Instead of a poor workout, it might have been my best yet.
6x100 striders
2x800 (300)[400]
3x400 (200)[400]
2x600 (200)
600 wd
total: 6.3125
800s - 3:22, 3:30
400s - 1:33, 1:49, 1:43
600s - 2:32, 2:31
----------------------------
73°F
Mostly Cloudy
Wind: S at 9 mph
Humidity: 94%
course: Wheaton College track
finish
77°F
Haze
Wind: S at 9 mph
Humidity: 84%
Felt solid throughout. Ran with John Grebe as my training partner. It just worked out he and I were at the same speed. Ran often with Paul, but he finished the workout earlier.
A positive - I held back. I felt like gunning it a few times, but, for the sake of completing the workout, I didn't. Too hard to start means a weak finish. A sign of better things to come.
With the humidity, and with a hard run yesterday, I wondered how things would go. Instead of a poor workout, it might have been my best yet.
Wednesday, July 25, 2007
5K PR - 23:13 - Viking Run
23:13 (7:29/mile)800 wu
Mile 1 -- 7:12
Mile 2 -- 7:38
Mile 3.1 -- 8:23 (7:37/mile)
total: 3.6 miles
click pics to see larger versions
Viking Sunset 5k
Decent race. I started more or less as intended - closer to the front, more aggressive pace. I would have preferred starting right on 7:25, but it was not to be. I am pleased I did not crash, but kept my pace steady after the first mile. In retrospect, I think I could have pushed harder during mile 2, and maybe could have realized my 23:00 goal.
Finish was on the track. I finished hard, but decided the summer is long. There was nothing to gain by dropping :05 from my time by sprinting, and a long week of aching. In full view, this was a strong workout, not an assault on time. Racing will come later.My form was occasionally shaky, but I kept trying to reform, relax, and lift up my head. Recovery has been good too. Tomorrow is the Jim Spivey Running Club workout, and that will prove whether I have recovered or not.
A few steps later, I swoosh by my competition faster than the camera could capture. Notice the blur.
Bob V. was there, but missed his mark. He finished in 19:20. He started far too aggressively and gassed out. Bob's friend Mark M. finished with a 26:08 in only his second race.My friends Craig and Kati (she took the third picture) were there, standing with my wife, cheering me on!
Congrats to Tim Henry of Wheaton. He won in 15:57.
Pizza, cookies, pop afterwards. Water and pop were warm. I'm a Rosati's Pizza guy, not Papa John's, so I was disappointed. Rosati's is closer to real Chicago thin crust. Papa John's is cheap college pizza, like Domino's.
I'm satisfied that I ran hard and well, and look forward to the next race.
The official stats (my watch started when I passed the starting line)
- Finish 23:21.9
- Place overall 222
- Place gender 174
- Place age group 21
- Pace - mile 7:32.2
5K Pacing Chart 15:00-25:34.5 (5:00-8:15/mile)
Below is a pacing chart for the 5K, from 5:00/mile through 8:15/mile.
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5:00 -- 15:30.0
5:01 -- 15:33.1
5:02 -- 15:36.2
5:03 -- 15:39.3
5:04 -- 15:42.4
5:05 -- 15:45.5
5:06 -- 15:48.6
5:07 -- 15:51.7
5:08 -- 15:54.8
5:09 -- 15:57.9
5:10 -- 16:01.0
5:11 -- 16:04.1
5:12 -- 16:07.2
5:13 -- 16:10.3
5:14 -- 16:13.4
5:15 -- 16:16.5
5:16 -- 16:19.6
5:17 -- 16:22.7
5:18 -- 16:25.8
5:19 -- 16:28.9
5:20 -- 16:32.0
5:21 -- 16:35.1
5:22 -- 16:38.2
5:23 -- 16:41.3
5:24 -- 16:44.4
5:25 -- 16:47.5
5:26 -- 16:50.6
5:27 -- 16:53.7
5:28 -- 16:56.8
5:29 -- 16:59.9
5:30 -- 17:03.0
5:31 -- 17:06.1
5:32 -- 17:09.2
5:33 -- 17:12.3
5:34 -- 17:15.4
5:35 -- 17:18.5
5:36 -- 17:21.6
5:37 -- 17:24.7
5:38 -- 17:27.8
5:39 -- 17:30.9
5:40 -- 17:34.0
5:41 -- 17:37.1
5:42 -- 17:40.2
5:43 -- 17:43.3
5:44 -- 17:46.4
5:45 -- 17:49.5
5:46 -- 17:52.6
5:47 -- 17:55.7
5:48 -- 17:58.8
5:49 -- 18:01.9
5:50 -- 18:05.0
5:51 -- 18:08.1
5:52 -- 18:11.2
5:53 -- 18:14.3
5:54 -- 18:17.4
5:55 -- 18:20.5
5:56 -- 18:23.6
5:57 -- 18:26.7
5:58 -- 18:29.8
5:59 -- 18:32.9
6:00 -- 18:36.0
6:01 -- 18:39.1
6:02 -- 18:42.2
6:03 -- 18:45.3
6:04 -- 18:48.4
6:05 -- 18:51.5
6:06 -- 18:54.6
6:07 -- 18:57.7
6:08 -- 19:00.8
6:09 -- 19:03.9
6:10 -- 19:07.0
6:11 -- 19:10.1
6:12 -- 19:13.2
6:13 -- 19:16.3
6:14 -- 19:19.4
6:15 -- 19:22.5
6:16 -- 19:25.6
6:17 -- 19:28.7
6:18 -- 19:31.8
6:19 -- 19:34.9
6:20 -- 19:38.0
6:21 -- 19:41.1
6:22 -- 19:44.2
6:23 -- 19:47.3
6:24 -- 19:50.4
6:25 -- 19:53.5
6:26 -- 19:56.6
6:27 -- 19:59.7
6:28 -- 20:02.8
6:29 -- 20:05.9
6:30 -- 20:09.0
6:31 -- 20:12.1
6:32 -- 20:15.2
6:33 -- 20:18.3
6:34 -- 20:21.4
6:35 -- 20:24.5
6:36 -- 20:27.6
6:37 -- 20:30.7
6:38 -- 20:33.8
6:39 -- 20:36.9
6:40 -- 20:40.0
6:41 -- 20:43.1
6:42 -- 20:46.2
6:43 -- 20:49.3
6:44 -- 20:52.4
6:45 -- 20:55.5
6:46 -- 20:58.6
6:47 -- 21:01.7
6:48 -- 21:04.8
6:49 -- 21:07.9
6:50 -- 21:11.0
6:51 -- 21:14.1
6:52 -- 21:17.2
6:53 -- 21:20.3
6:54 -- 21:23.4
6:55 -- 21:26.5
6:56 -- 21:29.6
6:57 -- 21:32.7
6:58 -- 21:35.8
6:59 -- 21:38.9
7:00 -- 21:42.0
7:01 -- 21:45.1
7:02 -- 21:48.2
7:03 -- 21:51.3
7:04 -- 21:54.4
7:05 -- 21:57.5
7:06 -- 22:00.6
7:07 -- 22:03.7
7:08 -- 22:06.8
7:09 -- 22:09.9
7:10 -- 22:13.0
7:11 -- 22:16.1
7:12 -- 22:19.2
7:13 -- 22:22.3
7:14 -- 22:25.4
7:15 -- 22:28.5
7:16 -- 22:31.6
7:17 -- 22:34.7
7:18 -- 22:37.8
7:19 -- 22:40.9
7:20 -- 22:44.0
7:21 -- 22:47.1
7:22 -- 22:50.2
7:23 -- 22:53.3
7:24 -- 22:56.4
7:25 -- 22:59.5
7:26 -- 23:02.6
7:27 -- 23:05.7
7:28 -- 23:08.8
7:29 -- 23:11.9
7:30 -- 23:15.0
7:31 -- 23:18.1
7:32 -- 23:21.2
7:33 -- 23:24.3
7:34 -- 23:27.4
7:35 -- 23:30.5
7:36 -- 23:33.6
7:37 -- 23:36.7
7:38 -- 23:39.8
7:39 -- 23:42.9
7:40 -- 23:46.0
7:41 -- 23:49.1
7:42 -- 23:52.2
7:43 -- 23:55.3
7:44 -- 23:58.4
7:45 -- 24:01.5
7:46 -- 24:04.6
7:47 -- 24:07.7
7:48 -- 24:10.8
7:49 -- 24:13.9
7:50 -- 24:17.0
7:51 -- 24:20.1
7:52 -- 24:23.2
7:53 -- 24:26.3
7:54 -- 24:29.4
7:55 -- 24:32.5
7:56 -- 24:35.6
7:57 -- 24:38.7
7:58 -- 24:41.8
7:59 -- 24:44.9
8:00 -- 24:48.0
8:01 -- 24:51.1
8:02 -- 24:54.2
8:03 -- 24:57.3
8:04 -- 25:00.4
8:05 -- 25:03.5
8:06 -- 25:06.6
8:07 -- 25:09.7
8:08 -- 25:12.8
8:09 -- 25:15.9
8:10 -- 25:19.0
8:11 -- 25:22.1
8:12 -- 25:25.2
8:13 -- 25:28.3
8:14 -- 25:31.4
8:15 -- 25:34.5
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5:00 -- 15:30.0
5:01 -- 15:33.1
5:02 -- 15:36.2
5:03 -- 15:39.3
5:04 -- 15:42.4
5:05 -- 15:45.5
5:06 -- 15:48.6
5:07 -- 15:51.7
5:08 -- 15:54.8
5:09 -- 15:57.9
5:10 -- 16:01.0
5:11 -- 16:04.1
5:12 -- 16:07.2
5:13 -- 16:10.3
5:14 -- 16:13.4
5:15 -- 16:16.5
5:16 -- 16:19.6
5:17 -- 16:22.7
5:18 -- 16:25.8
5:19 -- 16:28.9
5:20 -- 16:32.0
5:21 -- 16:35.1
5:22 -- 16:38.2
5:23 -- 16:41.3
5:24 -- 16:44.4
5:25 -- 16:47.5
5:26 -- 16:50.6
5:27 -- 16:53.7
5:28 -- 16:56.8
5:29 -- 16:59.9
5:30 -- 17:03.0
5:31 -- 17:06.1
5:32 -- 17:09.2
5:33 -- 17:12.3
5:34 -- 17:15.4
5:35 -- 17:18.5
5:36 -- 17:21.6
5:37 -- 17:24.7
5:38 -- 17:27.8
5:39 -- 17:30.9
5:40 -- 17:34.0
5:41 -- 17:37.1
5:42 -- 17:40.2
5:43 -- 17:43.3
5:44 -- 17:46.4
5:45 -- 17:49.5
5:46 -- 17:52.6
5:47 -- 17:55.7
5:48 -- 17:58.8
5:49 -- 18:01.9
5:50 -- 18:05.0
5:51 -- 18:08.1
5:52 -- 18:11.2
5:53 -- 18:14.3
5:54 -- 18:17.4
5:55 -- 18:20.5
5:56 -- 18:23.6
5:57 -- 18:26.7
5:58 -- 18:29.8
5:59 -- 18:32.9
6:00 -- 18:36.0
6:01 -- 18:39.1
6:02 -- 18:42.2
6:03 -- 18:45.3
6:04 -- 18:48.4
6:05 -- 18:51.5
6:06 -- 18:54.6
6:07 -- 18:57.7
6:08 -- 19:00.8
6:09 -- 19:03.9
6:10 -- 19:07.0
6:11 -- 19:10.1
6:12 -- 19:13.2
6:13 -- 19:16.3
6:14 -- 19:19.4
6:15 -- 19:22.5
6:16 -- 19:25.6
6:17 -- 19:28.7
6:18 -- 19:31.8
6:19 -- 19:34.9
6:20 -- 19:38.0
6:21 -- 19:41.1
6:22 -- 19:44.2
6:23 -- 19:47.3
6:24 -- 19:50.4
6:25 -- 19:53.5
6:26 -- 19:56.6
6:27 -- 19:59.7
6:28 -- 20:02.8
6:29 -- 20:05.9
6:30 -- 20:09.0
6:31 -- 20:12.1
6:32 -- 20:15.2
6:33 -- 20:18.3
6:34 -- 20:21.4
6:35 -- 20:24.5
6:36 -- 20:27.6
6:37 -- 20:30.7
6:38 -- 20:33.8
6:39 -- 20:36.9
6:40 -- 20:40.0
6:41 -- 20:43.1
6:42 -- 20:46.2
6:43 -- 20:49.3
6:44 -- 20:52.4
6:45 -- 20:55.5
6:46 -- 20:58.6
6:47 -- 21:01.7
6:48 -- 21:04.8
6:49 -- 21:07.9
6:50 -- 21:11.0
6:51 -- 21:14.1
6:52 -- 21:17.2
6:53 -- 21:20.3
6:54 -- 21:23.4
6:55 -- 21:26.5
6:56 -- 21:29.6
6:57 -- 21:32.7
6:58 -- 21:35.8
6:59 -- 21:38.9
7:00 -- 21:42.0
7:01 -- 21:45.1
7:02 -- 21:48.2
7:03 -- 21:51.3
7:04 -- 21:54.4
7:05 -- 21:57.5
7:06 -- 22:00.6
7:07 -- 22:03.7
7:08 -- 22:06.8
7:09 -- 22:09.9
7:10 -- 22:13.0
7:11 -- 22:16.1
7:12 -- 22:19.2
7:13 -- 22:22.3
7:14 -- 22:25.4
7:15 -- 22:28.5
7:16 -- 22:31.6
7:17 -- 22:34.7
7:18 -- 22:37.8
7:19 -- 22:40.9
7:20 -- 22:44.0
7:21 -- 22:47.1
7:22 -- 22:50.2
7:23 -- 22:53.3
7:24 -- 22:56.4
7:25 -- 22:59.5
7:26 -- 23:02.6
7:27 -- 23:05.7
7:28 -- 23:08.8
7:29 -- 23:11.9
7:30 -- 23:15.0
7:31 -- 23:18.1
7:32 -- 23:21.2
7:33 -- 23:24.3
7:34 -- 23:27.4
7:35 -- 23:30.5
7:36 -- 23:33.6
7:37 -- 23:36.7
7:38 -- 23:39.8
7:39 -- 23:42.9
7:40 -- 23:46.0
7:41 -- 23:49.1
7:42 -- 23:52.2
7:43 -- 23:55.3
7:44 -- 23:58.4
7:45 -- 24:01.5
7:46 -- 24:04.6
7:47 -- 24:07.7
7:48 -- 24:10.8
7:49 -- 24:13.9
7:50 -- 24:17.0
7:51 -- 24:20.1
7:52 -- 24:23.2
7:53 -- 24:26.3
7:54 -- 24:29.4
7:55 -- 24:32.5
7:56 -- 24:35.6
7:57 -- 24:38.7
7:58 -- 24:41.8
7:59 -- 24:44.9
8:00 -- 24:48.0
8:01 -- 24:51.1
8:02 -- 24:54.2
8:03 -- 24:57.3
8:04 -- 25:00.4
8:05 -- 25:03.5
8:06 -- 25:06.6
8:07 -- 25:09.7
8:08 -- 25:12.8
8:09 -- 25:15.9
8:10 -- 25:19.0
8:11 -- 25:22.1
8:12 -- 25:25.2
8:13 -- 25:28.3
8:14 -- 25:31.4
8:15 -- 25:34.5
The Vikings Are Coming - 5K Race Tonight In Geneva
Tonight is a somewhat impromptu race. I've been lamenting my hard work has not turned into good 5K times, but the time trials I had been doing stopped. It occurred to me I am working out with a good effort, but haven't tested myself as often.
Bob V., my old running buddy, mentioned he will be hitting this one and taped on me to join him. His long-term goal is to break 18:30. He's close, but close is the same as "haven't done it." Maybe this will be the one for him.
My goal remains to break 20:00. That expectation is not for tonight. There is too much between where I am and there. However, my current time, as per the Cosley Run (see my progress on the top left), is 25:12, an 8:07 pace. I am confident I can break that.
My strategy for this evening is a combination of calibrated foolishness and conservative reality. Fellow running pilgrims, this is not a contradiction. The reality is simple: my best mile in the modern era is a 6:48. That means, beyond any doubt, I cannot run faster tonight than a 21:04.8. Having no delusion that this will happen, I am referring to Runner's World to help predict my time.
In the August 2007 edition of Runner's World, Ed Eyestone's article "Know Your Number" describes the four-second rule. For me, this means, I take my mile time, convert it into seconds, divide by four, add eight, multiply by 12.5. All of this means the formula thinks I can run a 22:44 5K (7:20/mile). The formula is not looking at weather, how much endurance I have.
The formula also thinks I could run a 3:33 marathon, for which I'm not sure I could even finish today. What it really means is the formula presumes I have done the prerequisite training for whatever distance. For the 5K, I think I have.
This still does not relieve me of figuring out what I should aim for. 23:00 seems reasonable, though this would mean I am knocking 2:12 from Cosley. To run a 23:00, I need to pump out 7:25 miles. (see what really happened: 5K PR - 23:13 - Viking Run).
So there it is. That will be my foolishness tonight. I will start at 7:25, keeping running hard until I must slow down, or the race is over. Whichever is first.
Unlike Cosley and the Freedom Four, I will start closer to the front. Last year's race had 504 finishers, so, by comparison, there will be less jostling and jockeying for position. The weatherman predicts a storm, and this could mean at best, it comes early and cools the air, and, at worst, creates a danger and they cancel the race.
Viking Sunset 5K Family Night
Wednesday July 25, 2007 - 7:00 p.m.
Bob V., my old running buddy, mentioned he will be hitting this one and taped on me to join him. His long-term goal is to break 18:30. He's close, but close is the same as "haven't done it." Maybe this will be the one for him.
My goal remains to break 20:00. That expectation is not for tonight. There is too much between where I am and there. However, my current time, as per the Cosley Run (see my progress on the top left), is 25:12, an 8:07 pace. I am confident I can break that.
My strategy for this evening is a combination of calibrated foolishness and conservative reality. Fellow running pilgrims, this is not a contradiction. The reality is simple: my best mile in the modern era is a 6:48. That means, beyond any doubt, I cannot run faster tonight than a 21:04.8. Having no delusion that this will happen, I am referring to Runner's World to help predict my time.
In the August 2007 edition of Runner's World, Ed Eyestone's article "Know Your Number" describes the four-second rule. For me, this means, I take my mile time, convert it into seconds, divide by four, add eight, multiply by 12.5. All of this means the formula thinks I can run a 22:44 5K (7:20/mile). The formula is not looking at weather, how much endurance I have.
The formula also thinks I could run a 3:33 marathon, for which I'm not sure I could even finish today. What it really means is the formula presumes I have done the prerequisite training for whatever distance. For the 5K, I think I have.
This still does not relieve me of figuring out what I should aim for. 23:00 seems reasonable, though this would mean I am knocking 2:12 from Cosley. To run a 23:00, I need to pump out 7:25 miles. (see what really happened: 5K PR - 23:13 - Viking Run).
So there it is. That will be my foolishness tonight. I will start at 7:25, keeping running hard until I must slow down, or the race is over. Whichever is first.
Unlike Cosley and the Freedom Four, I will start closer to the front. Last year's race had 504 finishers, so, by comparison, there will be less jostling and jockeying for position. The weatherman predicts a storm, and this could mean at best, it comes early and cools the air, and, at worst, creates a danger and they cancel the race.
Viking Sunset 5K Family Night
Wednesday July 25, 2007 - 7:00 p.m.
5K Course Course Map
The 5K course is USATF certified, starts at the Geneva HS Sports stadium and winds through a scenic Geneva residential neighborhood. All mile splits will be timed with race clocks, and a water station just past halfway. You will finish with a lap around the track in front of your friends and family in the Stadium bleachers. A $25.00 gift certificate will be awarded to any runner who sets a new age group record. See age group records below.
5K Awards
Awards will be presented to the overall male and female winners as well as instant age group awards in the following 15 age groups. 00-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 plus. Awards are 5 deep in the 0-14 and 15-19 age groups.
Geneva HS Sports Complex
1400 Gray Street, Geneva, IL 60134
Geneva, IL
Monday, July 23, 2007
5.5 miles LSD - Snakes and Monarchs Abound
5.5 miles LSD @ 52:51
400 wd
total: 5.75
67°F
Clear
Wind: E at 4 mph
Humidity: 81%
ourse: Springbrook Prairie
finish
76°F
Clear
Wind: N at 0 mph
Humidity: 50%
Ran easy. The sun took its tool in a shirtless run. A three-inch garter snake tried nipping my heel. Monarchs were all around, at least more than usual. In all, an uneventful run.
400 wd
total: 5.75
67°F
Clear
Wind: E at 4 mph
Humidity: 81%
ourse: Springbrook Prairie
finish
76°F
Clear
Wind: N at 0 mph
Humidity: 50%
Ran easy. The sun took its tool in a shirtless run. A three-inch garter snake tried nipping my heel. Monarchs were all around, at least more than usual. In all, an uneventful run.
What Goes Down Must Go Up
Monday Check-in
135.4 lbs. (up)
53 - Pulse (up)
Status
Newton had it backwards. True, whatever goes up must come down, but it doesn't stop there.
No idea why my pulse is up. I slept more than usual last night, and would think the extra rest would have relaxed me. Or, maybe it indicates I am coming down with something.
My weight is up, but for this, my explanation is reasonable. A new scale. Digital. More on this another time.
My calves feel a little tight, leftover from Saturday, I think. My right hamstring has an ache going on. Maybe that's from the hill. It is a new ache, and not severe.
135.4 lbs. (up)
53 - Pulse (up)
Status
Newton had it backwards. True, whatever goes up must come down, but it doesn't stop there.
No idea why my pulse is up. I slept more than usual last night, and would think the extra rest would have relaxed me. Or, maybe it indicates I am coming down with something.
My weight is up, but for this, my explanation is reasonable. A new scale. Digital. More on this another time.
My calves feel a little tight, leftover from Saturday, I think. My right hamstring has an ache going on. Maybe that's from the hill. It is a new ache, and not severe.
Saturday, July 21, 2007
July 15 - July 21 in Review
Sunday, July 15, 2007 -- rest
Monday, July 16, 2007 -- 2.50 miles minor speed
Tuesday, July 17, 2007 -- 4.80 miles with Rich, et al. Easy.
Wednesday, July 18, 2007 -- 6.00 miles Spivey track workout
Thursday, July 19, 2007 -- 5.75 miles Springbrook - LSD
Friday, July 20, 2007 -- rest
Saturday, July 21, 2007 -- 6.00 miles tempo/Spivey Club
Total: 25.05 miles
Summary: The week's mileage increased slightly. I'm averaging just over 22 miles a week, inching toward 30.
Looking FWD: My longer runs have been lazier than I want. I'm putting in the distance, but just sitting back. I need to push harder, if only 15 seconds faster a mile.
This week: Hoping to get in a 25+-mile week. The possibility to run 30 exists. Considering a race on Wednesday in Geneva. More on that if I decide to jump in. With the race, my schedule gets shaken up. Wednesday was intended to be rest day, but I want to race. That 25:12 has been sitting too long in my 5K progress list (see top left panel).
Monday, July 16, 2007 -- 2.50 miles minor speed
Tuesday, July 17, 2007 -- 4.80 miles with Rich, et al. Easy.
Wednesday, July 18, 2007 -- 6.00 miles Spivey track workout
Thursday, July 19, 2007 -- 5.75 miles Springbrook - LSD
Friday, July 20, 2007 -- rest
Saturday, July 21, 2007 -- 6.00 miles tempo/Spivey Club
Total: 25.05 miles
Summary: The week's mileage increased slightly. I'm averaging just over 22 miles a week, inching toward 30.
Looking FWD: My longer runs have been lazier than I want. I'm putting in the distance, but just sitting back. I need to push harder, if only 15 seconds faster a mile.
This week: Hoping to get in a 25+-mile week. The possibility to run 30 exists. Considering a race on Wednesday in Geneva. More on that if I decide to jump in. With the race, my schedule gets shaken up. Wednesday was intended to be rest day, but I want to race. That 25:12 has been sitting too long in my 5K progress list (see top left panel).
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