Thursday, March 15, 2012

Final Training Workout: Speedwork

Today's plan calls for a Speedwork Run. 

DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (4.75)mi. Elapsed time: (1:13:22.35)hrs. Pace-avg: (15:26). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (572) Calories. Headlight. 

Plan: Run (4.0)mi. including 2x (1600)meter repeats @ a (14:44) pace, followed by an (800) meter recovery jog at an easy pace.
Actual: Run/walk (4.75)mi., bracketed by a (1.0)mi. warm-up walk, and a (0.79)mi. cool-down walk.
Fuel: Pre-run: 1x cup tea w/ honey, 2x Raisin Bran muffins; Mid-run: (nothing); Post-run: Dinner! Pasta and salad.

Today's final training run of my Half Marathon Training plan, second iteration, went very well. I was able to keep up a pretty good and (mostly) consistent pace of (12:14) during the first (1600) meter repeat. During the second (1600) meter repeat I had to stop and walk several times, and managed an average (13:24) pace. During the (800) meter recovery jogs I simply walked.

Looking back now I wish I had tried harder on the past Speedwork Runs so I could try and improve my overall pace leading up to this coming Sunday. During the next training plan in the future I expect to work towards just that goal: a faster pace.

Mile (1) run: (12:14)
Mile (2) run: (13:24)

Other News: Only a couple more days till the 2012 Modesto Marathon!


Wednesday, March 14, 2012

Wednesday Easy Run in the Rain

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Time: (43:48.15)min. Pace-avg: (14:06). Speed-avg: (4.3)mph. Speed-max: (5.3)mph. Burned: (318) Calories. 

Plan: Run (3.0)mi. @ a (17:35) pace for a total of (52.46)min.
Actual: Run (3.11)mi. @ a (14:06) pace for a total of (43:48.15)min., followed by a (1.25)mi. cool-down walk.
Fuel: Pre-run: 1x cup coffee, 2x Raisin Bran muffins; Mid-run: (nothing); Post-run: water, Gatorade, Dinner: turkey burger, steak fries, green salad.

Very good run in the rain and the park today! At least I have a preview of what the weather and temps will be like if it does indeed run this Sunday. I even took my camera along on the run to try out using it with a lanyard and my vest pocket; it worked very well.

Passing the pump house.

Deeper into the park.

Another rainy day runner up ahead.

I can smell Panda Express from here.

Under the overpass.

Looking a little winded.

Mile (1): (13:54)
Mile (2): (14:15))
Mile (3): (14:10)
Mile (0.11): (13:49) 

Other News: Last night I volunteered with other Shadow Chasers to help stuff the race day goody bags. I had no idea so much was involved in putting those things together. I read there were at least (70) volunteers there during the course of the event. I can believe it: There was a shoulder-to-shoulder ring of volunteers all around the tables collating the paperwork and passing it down the line to go into the bags. That took a pretty long time, and I didn't show up till after 6:00PM. I was glad to see there was still pizza left at the end of the night. I wasn't aware food and drinks were being provided, but it's definitely something to look forward to at future volunteer events.


Sunday, March 11, 2012

Race Report: San Jose 408K Race to the Row

Today's plan calls for an (8)K run from the HP Pavilion to Santana Row!

The 408K: Dist. (4.92)mi. Pace-avg: (14:10). Speed-avg: (4.2)mph. Speed-Max: (6.3)mph. Burned: (501) Calories. 2XU L/S shirt and Tights.

Plan: Run (8)K, or (4.97)mi.
Actual: Run , bracketed by a (1.0)mi. warm-up walk, and a (1.x)mi. cool-down walk.
Fuel: Pre-run: 1x cup coffee, 1x Honey Stinger Waffle (Honey); Mid-run: (water); Post-run: late lunch.

Mile (1): (13:30);
Mile (2): (14:08);
Mile (3): (14:35):
Mile (4): (14:42);
Mile (0.92): (13:59).

I woke-up on time, more or less, but did not feel too well-rested. Mainly because I wasn't. Note to self: Avoid Spring Forward race days in the future, or at least don't forget the sleeping pill. I brushed my teeth, took my antacid, got dressed and had some of the complimentary Motel 6 coffee with a Honey Stinger waffle for breakfast. after that I walked down to the starting line, which was only (0.5)mi. away.

Walking to the Start.

There's the starting line up ahead.

 And away we go!
Traversing the first dip in the course on W. Santa Clara where it becomes The Alameda, just past the HP Pavilion.
Watch your breathing.

Moving on down the road at good pace, and getting ready to enter The Rose Garden District.

Coming up on the Towne 3 Theater.

Passing the Rosicrucian Egyptian Museum.

There goes The Rose Garden.

I actually dropped my camera in the street here, and it skittered across the road. It survived the experience, and kept on snapping pics for me. Next time I will wear a lanyard so I don't drop my camera while I'm trying to pull it out of my vest chest pocket.

Passing the 5K point at (46:55)min.

Approaching the 2nd dip in the course on West Hedding Street.

Coming off a switch-back in the course we headed west on West Hedding Street where we encountered the second dip in the course: an underpass that runs below Hwy. 880 and then leads us to Valley Faire Mall.

Mile 4 is in sight!

I managed to get at least one photo of the people behind me while running backwards, and I didn't even trip.
She's gaining on me.

The Mariachi Mile. No, seriously.

The Finish Line!!

So after all that I finally crossed the finish line in (1:09:40) hrs., which leaves my time of (1:08:29.0)hrs. in the Almond Blossom 8K as my 8K PR.