2015: 26:59 8:10, 8:24, 9:31 (26:05) 0:52 place: 74 of 303, 58 of 172 men, 4 of 8 AG
2014: 24:17 7:37, 7:37, 8:11 (23:26), 0:50 place: 35 of 343, 30 of 187, 7 of 13
2012: 24:34 7:54, 7:45 8:04 (23:44), 0:50 place: 66 of 272
The day was picture perfect but I showed up to the race fatigued, though my legs felt ok when I woke up. But something is going on; during the last mile I just jogged and walked; it was as if I had full body fatigue.
Ironically, this was my best race of 2012 and 2014, and so far, my worst of 2015.
During the last mile (somewhat uphill) I basically gave up and walked and jogged. There were some well built guys that I wanted to stay with but couldn’t. No endurance…not this kind anyway.
I think that I am missing the “tempo” workout; those sustained 5-6 mile runs at 9-10 minutes per mile that I have done in the past but quit doing as of late.
Barbara walked 1 mile and Tracy also went with us. Socially, I enjoyed it. It was fun to talk to Debbie, Cassie and Mike.
7 March 24:42 for 2.87 miles (about 26:45 for 5K) (recent illness) 39 of 83 (college students)
21 March 25:27 for 5K 71 of 269
28 March 25:50 5K (26 F) 15 of 68
11 April: 26:14 5K (some hills) 42 of 153
18 April: 25:45 5K or 9 of 105 Kidney 5K
2 May: 26:59 Run to Remember (collapse final mile)
This is what last year looked like (through May). I am certainly slower but I am not as far along on training; last year I had more “hard miles” under my belt by this time.
31 May: Family House 5K 26:50 (fell down)
24 May: River Run 5K (certified) 24:42 5K
10 May: Race For the Cure 25:27 5K
3 May Run to Remember 24:17 5K .
26 April: 26:47 5K (Bradley soccer 5K)
19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile)
5 April 22:31 (2.8 miles) 25:05 5K
29 March CIDA 25:09 5K
1 March: 27:27 for 3.25 miles: 26:10 5K.
5K (or close)
Last night our “walk to run” group warmed up with 5 minutes of walking and did 1-1 “1 walk, 1 run..ok…65-55 seconds really” and finished 3 miles in 41:30. Yeah, that is slow by runner’s standards, but better than some of the pace groups that are supposed to be faster than ours. :-) And our group is getting better.
That was easy for me (I had 6 miles earlier that morning for my own workout). But this morning: my legs were still slightly achy and heavy. So I warmed up with 1 mile of walking and then jogged oh…let’s see: about 5.2 miles in..a ghastly 58 minutes.
That was 11:15 mpm for a hilly course…right at what my recovery pace is “supposed to be”. Reading that makes me feel sick.
Still, that is one thing I am going to have to accept: do distance and my 5K will suffer and do the 5K and forget about the very long distances. What’s it going to be?
The positive: it was a glorious, chilly and sunny morning.
And I had enough left in the tank to get some weights afterward:
5 sets of 10 pull ups (4 around rotator cuff exercises and the final one after bench.
bench: 10 x 135, 1 x 180 (strong, but didn’t push), 5 x 170, 8 x 160 (rotator cuff)
military: 3 sets of 10 x 40 dumbbell standing
super set: rows (3 sets of 10 with 110) and pull downs: 3 sets of 10 x 150 (double pulley machine)
This morning: jog to the bottom of Bradley Park; 1.24 mile loop in 10:13, then walked the rest of the 6.3 mile course (5.1 plus 1.24). Gloriously pretty day; crisp (40’s).
I am developing mental block about this 1.24 mile loop though.
April 2014: 10:25
May 2014 9:44
May 2014 10:10
March 2015 10:16
March 2015 10:10
April 2015 10:06
April 2015 10:13
It seemed as if I had to force myself to speed up and I wasn’t that spent when I finished.
The workout did me some good. Tonight I’ll go out with my Building Steam group. Weather should be perfect.
Here is one thing that is very different for me: in past years, I almost always timed my runs and walks.
Now, if it isn’t an official “speed” day or a race and I am doing a familiar course, I don’t bother to start my watch. I just go.
Reason one: this ensures that I go slowly enough to recover and
Reason two: I really don’t want to know how slowly I am slogging; it is too depressing. My guess: my slow pace is on the order of 11:30-11:45 mpm. There was a time when a 10 minute pace was a joke, and many years ago, 9 minutes per mile was a leisurely jog. Those days are GONE.
Now 9 mpm is sort of “tempo-ish” for me and even a 10 mpm pace is work. That is why I didn’t offer to help lead the 10 mpm pace group at Building Steam; it is too close to a “challenging workout pace” for me.
But given my current 5K time, this isn’t a surprise.
Well, today my legs were sore so I jogged an easy 5 miles (hilly), walked 1 and then lifted. I did not have the clock running and I really did NOT want to know how slowly I was moving. The course: 5.1 plus 1.24 loop.
But I was fresh when got to the weight room and it showed.
pull ups: 5 sets of 10 (rotator cuff); reasonably strong.
incline bench (super set with Hammer rows): 3 sets of 10 x 135, rows: 10 x 200 (3 sets)
military: 1 set of 10 x 40 standing after:
2 sets of 10 x 100 (machine, each arm), 3 sets of pull downs (10 x 130)
As far as the “training is starting to work” last Sunday’s “sort of long” walk (14 miles) WAS easier than last time even though the pace was the slightly faster and I was on a harder course. That IS a good sign. But my short runs are suffering a bit.
That, I suppose, comes with the territory. I can train for short running or long walking but NOT both at the same time. If others my age can, I salute them. But I can’t.
One of my female Facebook friends signed up for the 15K for the first time. My advice to her: “wear the tightest, most transparent spandex you’ve got”. :-)
Ok, I didn’t say that. But I should have. :-)
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