Happy Father's Day

on Sunday, June 17, 2007 at 9:50 PM

Happy Father's Day to all fathers and fathers to be and to anyone that has a father.

Saturday: Did a 10k race. I wasn't really planning on doing this race, but I woke up on Saturday morning, changed into my running gear to go for a 4 mile recovery run when for a brief moment convinced myself that I should go racing instead. The next thing I knew I was in my car driving to the race. The 10k race in question is called the Run the L ake 10k and coincidently enough runs along a waterfront trail by Lake Ontario. Split times are as follows.

KM Lap Time HR Avg
1 03:48.0 173
2 04:23.4 185
3 04:45.5 187
4 03:50.8 185
5 04:29.5 185
6 04:38.6 186
7 04:34.6 184
8 04:40.9 185
9 04:25.4 186
10 04:34.0 185

Final time of 44:11. Not really too happy with the time. I was kinda hoping to be in around 43 minutes. I thought I was doing the first km at a fairly easy pace, but hit the first marker at 3:48 which is a lot faster than the 4:18 I was targeting and it was basically a struggle after that. I hit the 5km mark at 21:17 and I tried to slip into a relatively comfortable 10k feel, but all the km after that were too slow. I was trying to run this by feel and I had covered up the HR reading on my watch. If I had known that my HR was at around 185, I think I could have pushed it a bit more to 190. The problem I realize now was that a 4:18 pace was foreign to me. I had no concept of what it should feel like since I haven't been running this at all during training. Also I was slipping into a sloppy type of running. I've recently been trying to concentrate on leg turnover since I think that's the only way I'm going to get faster. I only managed to count my leg turnover once during the race and it was at 164 strides/min. I've been trying to target 170 at a minimum for all my runs and my LT's are usually at 180. I think this was a clear demonstration of my sloppy running since my HR was higher than when I do my LT runs, but my pace was a little slower.

Anyhow, I'm not completely disappointed. I placed 3rd in my AG so I got a medal. The current results also list me as 10th overall, but I'm pretty sure that's wrong since I distinctly remember one girl who passed me and finished ahead of me but there aren't any females listed in the top 10.

Today: With the race yesterday, I decided to do todays long run at the slow end of my long run pace at around 8:45 min/miles. I made the stupid mistake of not drinking enough water yesterday and while running and I was dehydrated by the end of todays run again. I was going to do 15 miles today. I had serous thoughts of quiting after climbing a bit of a hill at mile 13, but ended up struggling through another 1.5 miles to finsih at 14.5 for the day.

Lap Lap Time
Lap Lap Time
1 09:13.6
9 08:50.0
2 08:56.9
10 08:53.1
3 08:45.1
11 08:46.1
4 08:38.3
12 08:46.7
5 08:35.9
13 08:59.7
6 08:42.9
14 08:44.9
7 08:53.7
15 04:24.7
8 08:45.3

Total for the week is a little over 43 miles. Week 4 of of the 18 week training plan is to come as follows:

Tuesday: 8 miles including 10 strides
Wednesday: 5 mile recovery
Thursday: 10 miles
Saturday: 4 miles recovery
Sunday: 17 miles

Have a good week all!


Steve said...

Glad you had a good race on Sunday and Thanks! for the tip about core training. This is all new to me, so it make take some time.

Have a great week too!

jen said...

Great job on the race! Congrats on the AG place. That's a smokin fast time, even if it wasn't your goal.

Really good work out there on the long run too, especially after that race. I know it was hard, but two hard runs back-to-back is fantastic training for the marathon. Way to go. :)

AddictedToEndorphins said...

Hey! That's a fantastic time even if it wasn't your goal!

Congrats on the AG placing!
Your training seems to be going well and it's a good thing that you are finding this out now, about pacing and stuff, not on marathon day!

Good Job!

L*I*S*A said...

Excellent job on the AG finish in the top 3. You are doing some great work!

jellypepper said...

top 3! wow! even if you're a teeny bit unhappy with this result, no worries ... the goal is BQ.

yumke said...

Very nice job.. Interested to see how your long run will go on Sunday.. My training begins on Monday..