A Quick Update

2013-08-01, Thursday

Time for a quick update before work. I registered for the 5th Annual VIPS Keep Moving Forward 5K/10K in Riverbank, CA. And I registered for the 2nd Annual Peace Officer Memorial Foot Pursuit Half-Marathon, 5K and 1-Mile Fun Run in Modesto, CA. I missed out on that one last year due to funding issues. Now I am in training for it in earnest, and am back on track with my training schedule.

Last night after work I completed a night-time (6.00)-mile run. It was supposed to be a (4.00)-mile Tempo Run with a one (1) mile warm-up and cool-down, but I ran it all together as a six (6) mile Galloway run-walk-run.

DC Bike Path: Marathon Training, Temp Run. Dist: (6.00)-mi. Time: (1:29:29.22)hrs. Pace-avg: (14:55)/mi. Speed-avg: (4.0)mph. Speed-max: (6.6)mph. Burned: (710) Calories. HR-avg: (150)bpm.

And this afternoon I ran a (2.00)-mile Easy Run that is actually on my calendar for today.

DC Bike Path: Marathon Training, Easy Run. Dist: (2.00)-mi. Time: (26:09.65)min. Pace-avg: (13:05)/mi. Speed-avg: (4.6)mph. Speed-max: (6.8)mph. Burned: (248) Calories. HR-avg: (155)bpm.

The tempo run was actually on my training calendar for Wednesday, but I did not manage it before work. At any rate I feel much better today than I did yesterday, so I'm actually not dreading work.  :-)

I'll tidy this up, and add some more later tonight.

Happy Swiss Independence Day!!

-Lancer!!

Race Report: Peace Officer Memorial Foot Pursuit (5K)

Today's plan calls for a (5K) Run as part of the Peace Officer Memorial Foot Pursuit which was held in my running park.
 
Plan: Run (5K) in (30)min.
Actual: Run/walk (5K) @ an avg. (13:05) overall pace, for a total time of (40:53.37)min. Garmin-time. A new PR!
Fuel: Pre-run: Clif ShotBloks (Orange); Mid-run: water; Post-run: (3x) slices Pepperoni pizza, (1x) bottle water, (1x) can Mountain Dew.

Splits: Mile (1): (11:43); Mile (2): (14:07); Mile (3): (13:50); Mile (0.13): (9:41).

I saw this race listed on the ShadowChase web-site and meant to sign up sooner, but race-day registration still works. Since this race was held in my local runnin' park I commuted to the event via zapato-mobile. I ate one sleeve of Clif ShotBloks energy chews for breakfast and once I was out the door I jog/walked to the starting line as a warm up.

This year's race had (183) registered runners. I don't know how many years this race has been held, but the announcer said the first year had only (6) runners. Later this year the 1st Annual Peace Officer Memorial Foot Pursuit Half-Marathon will be held downtown; I believe I will sign up for that one today.

Once I got checked in I received my bib, #527, a left-over from the 2011 Surgical Artistry Modesto Marathon and Half. The (1) Mile event started before the (5K/10K) event. The chose the (5K) since I have not run since a post-half-marathon (5K) in the park back on March 28th. The race started at 10:30AM, though my Garmin says I started my timer at 10:28AM.

I started out pretty quick. I was trying to see how long I could maintain a (10:00)min./mi. pace. My CrossFit training has definitely helped, and I was able to keep up an alternating (2:00-3:00)min. run, (1:00)min. walk pace throughout the (5K). I was aiming for a (30:00)min. completion time, but was happy to get a time of (40:53)min. (official). One of the more annoying things I noticed with my new running form is how much my water bottle bounces in my hydration/fuel belt. I think it may be time to switch to a new belt with less stretch in it, and more, smaller, flasks on it.

I didn't take my camera today, so I have no new race-day photography. However, since the last time I went running I attended a Heel Pain class at Kaiser, and a podiatrist recommended metatarsal pads to help alleviate the pain in my left forefoot.

Hapad metatarsal felt pads in place in both shoes.

I will update this post later when I have my "official race time."

UPDATE: Official (5K) time: (40:53)min.

-Lancer!!