I knocked out a 16+ mile training run last weekend - my longest run since last summer. I hadn't planned on running so far since I have a Half Marathon scheduled 8 short days later.
I showed up to my Saturday morning group training run planning on 8-10, maybe 12 miles depending on who else was putting in a longer run. Jim, who I refer to as the "Energizer Bunny" 'cause he just keeps going and going..., annouced he was planning on a 16-mile route so I thought I'd just go ahead and join him. I was thinking it was pretty cool that I'm in good enough shape that I could attempt a 16-mile run on a whim. We had a pretty good training run. I was able to keep up with Jim for about 14-15 miles and then just run out of gas. I had to slow down significantly for the last mile or two. I expect that this 16+ mile run was a little too much considering I'm racing the following weekend, but it's a good investment looking forward to the full Marathon in August...
Saturday, May 31, 2008
Monday, May 19, 2008
Tilden Tough Ten
Well, yesterday was the Tilden Tough Ten. First of the East Bay Trail Triple crown events. I was rested and had a good run. I finished the 10-mile course with a time of 87:40. Over 6 minutes faster than I ran this same event last year!
It was a perfect morning for running, nice out but not too warm. I ran well rested and ran smart. It's very tempting to start out at too fast a pace. Fortunantly, for much of the race I was running with Jim from the Lake Merritt Joggers and Striders Marathon training group. He's great at keeping a good pace. This is a small event limited to 300 runners. It was a pretty solid field of runners, most casual runners opted for the Bay to Breakers which is held on the same day. A time of 87:40 put me in 148th place out of 276 finishers - solidly midpack.
My next race will be the very challenging Lake Chabot Trail Challenge Half Marathon... Stay tuned!
It was a perfect morning for running, nice out but not too warm. I ran well rested and ran smart. It's very tempting to start out at too fast a pace. Fortunantly, for much of the race I was running with Jim from the Lake Merritt Joggers and Striders Marathon training group. He's great at keeping a good pace. This is a small event limited to 300 runners. It was a pretty solid field of runners, most casual runners opted for the Bay to Breakers which is held on the same day. A time of 87:40 put me in 148th place out of 276 finishers - solidly midpack.
My next race will be the very challenging Lake Chabot Trail Challenge Half Marathon... Stay tuned!
Sunday, April 20, 2008
SKYLINE RIDGE HALF MARATHON
Well, I knocked out a tough Half-Marathon yesterday. The course profile is above - click on it for a better view.
This was an EnviroSports event and was run down in the Skyline Open Space Preserve, just south of “Alice’s” on the peninsula. This was a challenging course with plenty of hills. The field was limited to 200 participants, some of which ran a shorter 10k race, which just the first of two out-and-back sections.
Last weekend I raced in the heat, this weekend it was unusually cold. It was very cold, windy and overcast at the start. The sun came out later, but it was still surprising cold all morning.
The course consisted of an out-and-back of approximately 10k and then a 2nd out-and-back for the balance of 13.1 miles. The course was quite hilly, with the first 10 minutes of the race a steady climb. This helped sort out the runners pretty well.
I intended to run a conservative race, considering this more a training run than a competitive event…
As it turns out I ran the first 10k quite quickly as did a few runners around me. I completed the 1st 10k leg in ~ 1:02:23. Not a particularly fast time if it had been a flat course, but it felt fast considering the hills. A quick look at the course profile and it looks like we had a total of over 1000' of elevation change - just in the first 10k. If I had run the 10k event and finished with this time I would have placed 25th out of 89 runners! But I still had 7 miles to go…
At about the 8 miles mark I started paying the price for having gone out so quick. My legs were trashed and I was already started feeling fatigued. I had committed to running all the hills in this event, but at mile 8 my calves were in pain. Since I injured my left calf last year I decided to walk the steepest of the remaining hills to prevent injury. I walked/hiked as quick as I could up these hills, so I didn’t really give up any time. I probably walked a total of ¼ mile of the steepest hills and probably gave up 1 minute of time at most…
The last 3 miles I felt pretty trashed. I kept thinking that others runners that I had passed earlier would come past me, but only 1 runner passed me in the last 3 or 4 miles. I guess they were hurting as well.
Out and back runs on narrow trails are interesting. The course running both ways on the same trail means that you get to see the runners ahead of you pass you on their way back and of course you get to see who’s behind you as well. The leader was so fast and smooth and relaxed when he came past me – kind of amazing – he was definitely in a different league…
So I finished this challenging Half Marathon with a time of 2:21:41 – nothing special. This was a training event so I didn’t have a finishing time goal. It looks like we had over 2000' of elevation change in this event - so the equivalent of running from Ocean Beach to the top of Mt. Davidson, the tallest hill in San Francisco, and back - twice. For reference last year I ran my first Half Marathon on a faster, relatively flat course and finished in less than 2 hours. I placed pretty well in this event: 32nd of 104 runners, with only 5 runners my age or older ahead of me. I was, of course, totally whipped after this event, but I think it was good training for the upcoming East Bay Triple Crown Trail Championship series events starting next month…
Last weekend I raced in the heat, this weekend it was unusually cold. It was very cold, windy and overcast at the start. The sun came out later, but it was still surprising cold all morning.
The course consisted of an out-and-back of approximately 10k and then a 2nd out-and-back for the balance of 13.1 miles. The course was quite hilly, with the first 10 minutes of the race a steady climb. This helped sort out the runners pretty well.
I intended to run a conservative race, considering this more a training run than a competitive event…
As it turns out I ran the first 10k quite quickly as did a few runners around me. I completed the 1st 10k leg in ~ 1:02:23. Not a particularly fast time if it had been a flat course, but it felt fast considering the hills. A quick look at the course profile and it looks like we had a total of over 1000' of elevation change - just in the first 10k. If I had run the 10k event and finished with this time I would have placed 25th out of 89 runners! But I still had 7 miles to go…
At about the 8 miles mark I started paying the price for having gone out so quick. My legs were trashed and I was already started feeling fatigued. I had committed to running all the hills in this event, but at mile 8 my calves were in pain. Since I injured my left calf last year I decided to walk the steepest of the remaining hills to prevent injury. I walked/hiked as quick as I could up these hills, so I didn’t really give up any time. I probably walked a total of ¼ mile of the steepest hills and probably gave up 1 minute of time at most…
The last 3 miles I felt pretty trashed. I kept thinking that others runners that I had passed earlier would come past me, but only 1 runner passed me in the last 3 or 4 miles. I guess they were hurting as well.
Out and back runs on narrow trails are interesting. The course running both ways on the same trail means that you get to see the runners ahead of you pass you on their way back and of course you get to see who’s behind you as well. The leader was so fast and smooth and relaxed when he came past me – kind of amazing – he was definitely in a different league…
So I finished this challenging Half Marathon with a time of 2:21:41 – nothing special. This was a training event so I didn’t have a finishing time goal. It looks like we had over 2000' of elevation change in this event - so the equivalent of running from Ocean Beach to the top of Mt. Davidson, the tallest hill in San Francisco, and back - twice. For reference last year I ran my first Half Marathon on a faster, relatively flat course and finished in less than 2 hours. I placed pretty well in this event: 32nd of 104 runners, with only 5 runners my age or older ahead of me. I was, of course, totally whipped after this event, but I think it was good training for the upcoming East Bay Triple Crown Trail Championship series events starting next month…
Sunday, April 13, 2008
Brickyard Cove 8 mile
Notes to self:
Drink enough water before a hard run on a hot day... Drink enough water before a hard run on a hot day... Drink enough water before a hard run on a hot day...
This was a tough race. I wasn't adequately hydrated and had a tough time after the first 5 miles or so. I probably didn't drink quite enough water the last few days before the race and we were late getting out of the house this morning so I also neglected to bring water to drink on the drive there...
Then of course, it was warmer on the course than one would expect at 9:00 AM in the Bay Area in April...
This was a beautiful course of rolling hills - in Martinez, along the Carquinez Straits. The course includes a number of moderate hills that are deceptively challenging if running at a quick pace. I ran the exact course last weekend on my long training run. It was much cooler last weekend and we hit the course at a fast pace (for a training run). Last weekend I finished the 8 mile course in 68:48 which works out to an average pace of 8:36 minute miles - pretty quick for a training run.
My plan was to start out at just under 8:30 pace and then see if I could sustain that and possible even have some reserves for a faster pace for the last mile or two... I ran smart, not going out too fast, but just kinda melted. I came across the 4-mile mark at 33:14 (8:18 pace), right where I wanted to be… but it was hot out there, and I wasn't adequately hydrated and I melt in the heat...
My mile splits tell the story: 8:22, 8:04, 8:26, 8:20, 8:55, 9:01, 9:37, and 8:31. I finished in 69:19, actually slower than I ran the exact same course in a training run the week before... did I mention I melt in the heat?
So I completed this event at an average pace of 8:39 minute miles – not bad for an off day…
Now I have 5 days of easy runs and rest and then a Half-Marathon next Saturday morning. The upcoming event should be interesting: 13.1 miles and a hilly trail course. Did I mention my longest run this year has been 10 miles? My goal is to run a very easy ~9:00 pace on the flat and downhill portions and just take my time running up hills. I just want to run the entire event and finish – no time goal at all… just survive! Should be interesting! Stay tuned…
Drink enough water before a hard run on a hot day... Drink enough water before a hard run on a hot day... Drink enough water before a hard run on a hot day...
This was a tough race. I wasn't adequately hydrated and had a tough time after the first 5 miles or so. I probably didn't drink quite enough water the last few days before the race and we were late getting out of the house this morning so I also neglected to bring water to drink on the drive there...
Then of course, it was warmer on the course than one would expect at 9:00 AM in the Bay Area in April...
This was a beautiful course of rolling hills - in Martinez, along the Carquinez Straits. The course includes a number of moderate hills that are deceptively challenging if running at a quick pace. I ran the exact course last weekend on my long training run. It was much cooler last weekend and we hit the course at a fast pace (for a training run). Last weekend I finished the 8 mile course in 68:48 which works out to an average pace of 8:36 minute miles - pretty quick for a training run.
My plan was to start out at just under 8:30 pace and then see if I could sustain that and possible even have some reserves for a faster pace for the last mile or two... I ran smart, not going out too fast, but just kinda melted. I came across the 4-mile mark at 33:14 (8:18 pace), right where I wanted to be… but it was hot out there, and I wasn't adequately hydrated and I melt in the heat...
My mile splits tell the story: 8:22, 8:04, 8:26, 8:20, 8:55, 9:01, 9:37, and 8:31. I finished in 69:19, actually slower than I ran the exact same course in a training run the week before... did I mention I melt in the heat?
So I completed this event at an average pace of 8:39 minute miles – not bad for an off day…
Now I have 5 days of easy runs and rest and then a Half-Marathon next Saturday morning. The upcoming event should be interesting: 13.1 miles and a hilly trail course. Did I mention my longest run this year has been 10 miles? My goal is to run a very easy ~9:00 pace on the flat and downhill portions and just take my time running up hills. I just want to run the entire event and finish – no time goal at all… just survive! Should be interesting! Stay tuned…
Wednesday, March 26, 2008
First race of 2008
5k in 23:50! Whoo-hoo! Not too impressive for a competitive runner, but I'm really happy with my result with just a few weeks of training and still almost 10 pounds heavier than I was last Summer... I have a 10k race planned for next weekend... whoohoo! more fun ahead!
Sunday, March 16, 2008
2007 Summary
Well, it's now 2008. I've started training again, now that I'm recovered from last years injury. Here is a summary of last year's results:
My first run: 3/21/07 - just 18 short weeks before the SF Marathon!
My first race: 4/15/07 - 10k (6.2mi.) in 51:29!
My first Half-Marathon: 5/6/07 - 13.1mi. in 1:56:42 (with just 7 weeks of training)
Best track workout: 7/4/07 - 3mi. tempo run at 23:39, then 3x800m. at 3:42, 3:40, 3:37 (400m rest between each)
Longest run: 7/6/07 - 20.5 mi - I could have run a Marathon this day. As it turns out a strained my achilles tenden and that was the end of my first attempt at competing in the SF Marathon
Total miles run: over 350 total miles in 17 weeks...
Oh, and I collected donations for the American Diabetes Association as part of "Team Diabetes". Together, we collected over $5000.00! Thanks to all of you that made a contribution!
My first run: 3/21/07 - just 18 short weeks before the SF Marathon!
My first race: 4/15/07 - 10k (6.2mi.) in 51:29!
My first Half-Marathon: 5/6/07 - 13.1mi. in 1:56:42 (with just 7 weeks of training)
Best track workout: 7/4/07 - 3mi. tempo run at 23:39, then 3x800m. at 3:42, 3:40, 3:37 (400m rest between each)
Longest run: 7/6/07 - 20.5 mi - I could have run a Marathon this day. As it turns out a strained my achilles tenden and that was the end of my first attempt at competing in the SF Marathon
Total miles run: over 350 total miles in 17 weeks...
Oh, and I collected donations for the American Diabetes Association as part of "Team Diabetes". Together, we collected over $5000.00! Thanks to all of you that made a contribution!
Saturday, November 17, 2007
Not much to report. I've been running again the last few weeks - about 10-20 miles per week. I have minor aches and pains but no major injuries. I'll be focusing on just easy runs and one medium long run per week until I feel fully healed from my Achilles strain earlier this year. No track workouts or long runs over ~12 miles until I feel 100%. I'll slowly increase my mileage over the winter to build a solid base for next year's Marathon attempt.
Subscribe to:
Posts (Atom)
