Friday, November 12, 2010

Run Like A Nut 10k

My Marathon training plan called for a 6 mile tempo run this week. It worked out just perfect to replace the tempo run with a 10k race. My son suggested we run the Run Like A Nut 10k. This would be his first 10k. We also meet some other family members, one who was running her first 10k. And another, running his first half marathon. So needless to say, there was lots of excitement.

My marathon plan suggested an 8:20 pace, so my goal was to run the 10k close to this pace. I had in mind running the first half a little slower, then depending on how I felt, pick it up the last mile.

I told my son the pace I intended to run. He stated that he wasn't sure he could do that, but to do my thing and he would try to keep up.

I started near the back of the pack, as I normally do. It was very slow the first mile as I made my way through the traffic. Just as we began, a young boy tripped and nearly got ran over. Im very thankful he wasnt seriously hurt. According to my Garmin, I finished the first mile in 8:44.

The next 2 miles I hit my time almost exactly. 8:19 and 8:28 respectfully. I was really thrilled that my son was able to run right with me up to this point. I also found my self running with a group of 4 people, for both miles.

I normally dont drink anything in shorter races. However, I decided to grab a cup of Gatorade at mile 4. The main reason was to get the feel of drinking out of a cup during the marathon. Mile 4 was mostly up hill. This combined with the Gatorade stop, left me running mile 4 in 8:28. Still close to my 8:20 planned pace. But the best part was that Wayne was still running right with me.

As planned, I decided to pick up the pace a little the last mile. I still felt really good, and crossed the finish line in 50:06. As soon as I finished, I looked back and Wayne was crossing the finish line. Only a few seconds behind me. We gave each other a fist bump and walked off into the crowd. Wayne mentions now, that he would like to fun a half marathon. This makes me really happy, and I hope to run that with him as well.

After running, we went to the South Carolina- Arkansas game. The game really sucked, but even that couldnt put a damper on a great day.

Tuesday, November 9, 2010

Recap of Week 3 Furman FIRST training

I completed all three of this weeks key workouts. Due to some discomfort in my left knee, I decided not to do any cross-training, other than some walking. I dont think it will have much affect this early in the training. I suspect a slight case of runners knee. Hopefully with some stretching, ice and ibuprofen, it wont get any worse.

Here is a recap of the key workouts.

Speedwork: 10 min warm-up. then 4x 3min@ 7:10 pace with 3 min Recovery between. 10 min cool-down, Windy again, messed with pacing. 7:09, 6:57, 7:12, 7:20.

Tempo run: 2 miles easy, then 3 miles @ 8:20 pace, one mile easy. Very windy again, splits 8:22, 8:24, 8:15. Left knee still feels a little funky. Put some ice on after running.

Long run : Due to heavy rain, I did this on the treadmill. 10 miles on the treadmill @ 9:35 pace. Felt ok, a little stiffness in left knee, Iced after.

Ryan Hall - Get Loose: Ryan's Morning Stretches

Thursday, November 4, 2010

Week 2 of Marathon Training

Week 2 of marathon training is complete. I completed all three key workouts. Plus one extra 4 miler and 2 bike rides. I still have a little discomfort in my left knee. I suspect runners knee. I have been doing extra stretching, especially for the calves. I hope this helps, as I fear the knee could get worse as my mileage increases.

I have decided to run a 10k on this Saturday. I will substitute it for my temp0 run. The tempo run calls for 5 miles @ 8:20 pace. Plans are to run the 10k at this pace. My son is also doing the race, I look forward to running with him.