Track Workout with the 2013 Modesto Marathon (Adult) Training Group

2012-09-25 Tuesday
Track Workout with the 2013 Modesto Marathon (Adult) Training Group

Today's workout started awkwardly: I get in the car and the engine won't turnover. I turn the key and get a *click* *click* *click*  Me: *sigh*

On to Plan B! Get on my bicycle and peddle! Peddle! Peddle! I make it (2.53)mi. in (14:11)min. Sweet! Now that I'm warmed up a bit I join the rest of the group on the track: 4x 400m warm-up. I choose the run/walk option, just so I don't burn out too fast. After the warm-up the group collects in one area for a presentationm and practicum, in warm-up stretching. Once we have completed this the training group breaks up into three groups: Walkers, Run/Walkers (Galloway method), and Runners. I join the Run/Walkers. I missed this group on Saturday during our first training session. [I'll come back to that.]

MJC East Campus track. 2012-08-28

Bonnie leads the run/walkers: We (slow)run the straights on the track, then walk the curves/corners, (slow)run the straights, then walk the curves/corners. Repeat for a total of four (4) laps, then run/walk, or just walk in my case (and a few others), a final four (4) laps for the cool-down.

Drink some water, then peddle back home (3.33)mi. in (21:20)min. via a slightly different path.

Good workout!!

Minutes of exercise: (83) min., approx.
Calories burned: (687) Calories, approx.


2013 Modesto Marathon Training Group
On 08.September.2008 I signed up for the 2013 Modesto Marathon Adult Training Group. This was the second informational meeting the Modesto Marathon group held. Sign-ups were taking place the same day. Following the presentation I decided to go whole hog and sign-up for the full marathon for next year, renew my ShadowChase Running Club membership, and get the training group hat and bright green training shirt (long-sleeve, since winter weather is coming).

First Group Run
2012-09-22 Saturday
Our first training run was Saturday, 22.September.2012. We met in the SaveMart parking lot, collected our training t-shirts, used the ShoeFitr device that On The Run brought (for those of us that were interested).

Once we were semi-organized we headed off to the park on foot at a brisk walk to warm-up, about (0.7)mi., then it was a "run at your own pace as far as you like" option. From the picnic gazebo to the water fountain out in the middle of the park is about (1.5)mi., so I chose to go slow and just do (3.0)mi. total. Important tip: I learned there were additional restrooms up the hill above that mid-park water fountain. The golf course has restrooms, a snack bar, and a pro shop, and their hours are 0700-1800hrs. seven (7) days a week; at least, that's what I saw posted. If I had known this the week before, when I was in the park helping with the ShadowChase monthly park clean-up, I would have been much better off when I decided to hike through the rest of the park afterwards, and ended up under-fueled during the return leg. Live and learn, assuming it don't kill ya', which it kinda' felt like at the time...

Looking forward to more group training runs (and solo runs) over the coming months. :-)

-Lancer!!

Addendum: I'd like to thank the Academy...

2012-03-19

Here is some addendum to the Half Marathon race day, including the pre-race Expo and Dinner.

Big thanks to Pahla B. and her blog, Adventures of an Average Athlete, including some of the blogs I started reading after hers, like Sweat Once A Day by Sweaty Emily. They taught me more than a few things -not- to do before, during and after a race, especially the importance of training, consistent training, and injuries. (Oh, and also talking me off the proverbial ledge of trying to run a full marathon the same year I just started running for the first time in (25) years. Good call!)

Also thanks to Teri S. K. Both she and Pahla were using Voomaxer way back when, which also inspired me to get out and exercise, and keep records, to begin with.

Garmin for their products. My ForeRunner 305 GPS watch is essential for my training runs, and more.

2XU for making great compression gear. I really think wearing the tights and shirt during the half-marathon run helped minimize my recovery time and more.

Dick Beardsley for some inspirational words during the pre-race dinner.

Dick Beardsley just can't hold still.

ShadowChase Running Club for being there to sponsor and support local running events.

Fuzio Universal Bistro for their pre-race dinner (I had two [2] plates, but it was so good):

Chicken Marsala - pan-sautéed chicken breast, Marsala wine, and seasoned portobello mushrooms 

Rigatoni Alfuzio - home-made garlic cream sauce, pomodoro and hickory smoked bacon with Parmesan and rigatoni pasta, also served vegetarian (totally awesome!!)

Caesar Salad - chopped romaine, Caesar dressing, grated Parmesan, and seasoned croutons 

Mixed Green Salad - Mixed greens with tomato mix, seasoned croutons and roasted garlic vinaigrette 

Roasted Vegetables - Yellow squash, zucchini, carrots, red bell pepper, and roasted fennel marinated in herbed oil and oven roasted

Bread & Desert & Drink

I spent some time before the dinner browsing through the booths at the expo, but spent the most time looking at the selection that Go For It Sports brought with them from Atascadero, CA:

Go For It Sports had the largest display and selection.

Not really my color, but maybe I should get one in black, anyway.

Goody bag and bib pick-up. (ShadowChase)

See you next year, Modesto Marathon!!

-Lancer!!

Race Report: Surgical Artistry Modesto (Half) Marathon 2012

Today's plan calls for a Half-Marathon Run. 

Modesto (Half) Marathon 2012: Dist: (13.17)mi. Pace-avg: (15:47). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (1367) Calories.

Plan: Run/walk (13.1)mi. @ an avg. (16:06) pace for a total time of (3:31:09)hrs.
Actual: Run/walk (13.17)mi. @ an avg. (15:47) pace for a total time of (3:27:45)hrs. Garmin time, and (3:27:37.816)hrs. chip time.
Fuel: Pre-run: 1x cup hot tea w/ honey; Mid-run: GU Roctane (Pineapple), GU Energy Gel w/ caffeine (Mandarin Orange), lots of water; Post-run: Banana, PowerBar (Peanut Butter), Gatorade (Lemon-Lime), Cheetos, more water.

Preliminary "official" results: (3:27:37.816)hrs. Courtesy of SVE Timing.

Kinda' dark out, but I have plenty of company.

At the starting line.

Gut check? Ready to go!!

Passing Graceada Park in a blur of motion!

Approaching Mile (1) and the House-in-the-Middle-of-the-Road.

Heading up, left, down and around.

Out of the 'burbs and out into the boonies.

Half-way there.

I can still smile, more or less.

Passed the turnaround, and heading back.

Here come the clouds, again.

Passing Mile (12)!

On the other side of the Finish line...

Thank you to everyone who made this race a great day! And that includes: the volunteers, Modesto Police Department, the race organizers, and other supporters, including the bands. (And thank you, Mom, for dropping me off and picking me up downtown for the race.)

Looking Forward: I will take at least one week off from running for recovery, maybe I'll do some stationary bike work at the gym, or use the pool at the gym, depending on the weather. After that I want to look into CrossFit. I think my gym recently started a class, and I read an article about CrossFit Endurance (CFE) as an additional training option to prepare oneself for running in endurance races. At any rate, I need to get back to burning off more body-fat and strengthening the rest of my body, especially my core. I'm getting tired of looking at that flabby belly in the mirror. :-) Besides, I am going to need that additional training to prepare to tackle Half Dome this year.

Last year's training efforts were geared toward running a half-marathon in Las Vegas in December 2011 (which didn't happen), and that training did not really feel like it translated to hiking most of the way up Half Dome. Even a park ranger I met at the permit check-point agreed. She was also training to run in Vegas at the same race; I don't know if she made it there, either. I kinda' hope I see her again on the trail this year, but you never know.

The 2012 Bay to Breakers is just around the corner, so I will need to prepare for that, as well. I fully intend to beat my time of (1:58)hrs. from last year, and I am certain I can do it in at least (1:30)hrs.

Now, off to bed.

-Lancer!!

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.

Splits:

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


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


-Lancer!!

Sunday Long Run: After Action Report

Now that I have had a night of sleep and recovery I think I can talk a little about my Long Run from yesterday. In a word: Ow.

I'm still a little sore, but mostly my arms, shoulders, and upper back are sore from swinging my arms back and forth during the run, and the walk. Those same muscles are also still sore from my workout at the gym this past Friday. My legs have recovered somewhat, because I wore my 2XU compression tights for a couple of hours after I dragged myself out of the shower last night. I'm still waiting for the new ones I ordered in size MT (medium tall), so I am trying not to use the ones I have too much, otherwise I may not be allowed to exchange them. I broke down and ordered the 2XU long sleeve compression shirt off Amazon last night, so I should have that tomorrow; my local running store does not carry it. If the shirt can do for my arms and shoulders what the tights have done for my legs, it will be money well-spent.

I made sure to apply plenty of sun-screen before I left the house yesterday, but apparently I missed a couple of spots: I seem to be extra reddish around my neck and throat, though I was certain I had applied 'screen there, too. The temps got up into the mid- to high-70s yesterday, and since it has been so long since I ran in the "heat" I perspired far more than I anticipated.

V-shaped sweat/salt stain from Sunday's run.

It stands out more in black and white.

U-shaped sweat stain on the back of my running shorts.

The park I run in isn't all that big so I end up doing laps back and forth along stretches of the bike trail to make sure I get in my distance. I am often tempted to just try running on the surface streets around the perimeter of the park for its entire length, and then I remember pedestrians get run over in the street all the time around here. I will need to branch out at some point, however, because using the same running route all the time is getting a little bit old.

One of the high points of yesterdays run was seeing a friend out in the park pushing her daughter in a stroller. I had not seen her in, hmm, maybe a couple of years, and I have only seen her with her daughter on the FB. Anyway, that was cool, and totally unexpected. I seldom see people I know, or at least recognize, out in the park.

Back to the running part: I initially intended to run three (3) miles, then walk one (1) mile, and repeat till the end of my planned distance. That plan did not sit well with the added warmth of the day, nor did it work well trying to keep a (14:00) to (15:00) pace during the run portions. By the last half of the run I was alternating run:walk at a 1:1 ratio. I expect a better performance during next weeks Long Run, but especially during the Modesto Marathon on the 18th. Again, I am only signed up to do the half-marathon distance, and considering last night's performance in the park, I am damn glad I only plan on a measly (13.1) miles, after all. I expect to wear both the long-sleeve compression shirt and the compression tights for the half-marathon run so I will, *fingers-crossed*, be in better shape during, and after, the event.

Staggering my way towards the park exit last night I saw two (2) Modesto Police Department cruisers in the park next to the playground. I presume they were checking out one of the park "residents" for illegal activity, but I didn't take the time to check it out closely. I was far more interested in getting back home to a shower and a hot meal.

-Lancer!!

Another Tuesday Easy Run

Today's plan calls for an Easy Run.

Plan: Run (4) mi. @ a (16:50) pace for a total time of (1:07:20)hrs.
Actual: Jogged (4.0) mi. @ a (15:24) avg. pace for a total of (1:01:36.05)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: Pizza and salad; Mid-run: water; Post-run: dinner. 

Tonight's run went very well. I jogged a continuous (4.0) mi. this evening and it felt good. My split times tonight were: Mile (1): (15:10); Mile (2): (15:21); Mile (3): (15:34); Mile (4): (15:30). Overall, a very good run.

Other News: Registration is now open for the Modesto Marathon 2012, so I think I need to register. Still debating whether I should try for the half-marathon, or the full marathon.

-Lancer!!