After a reasonably good week of training, I was feeling good going into the Eliot 5k on Saturday. My repeat mile workout on Tuesday was better this week (5:29, 5:29, 5:31, then 200m at 31) than last Thursday (5:37, 5:41, 5:35) but I missed my long run, and my mileage was relatively low. My core work was sacrificed a bit as I was loading wood for the winter. Hopefully I can get back to that twice a day.
Alex hit his PR for the 5k twice in his last two races (22:30 and 21:55), and Nick has been 4th and 3rd in his first two X-C races this season (2 mile races). He is still nursing an injury, and not been running particularly well yet, but he wanted to come along for this 5k race.
The day was warm and humid, and we had to leave at 6:15 AM to get to Eliot. I did not sleep well, and my sleep for the week was reduced as well. The course starts downhill, and then uphill for the final mile. On the way down, Nick and I discussed taking it easy on the first mile and then working hard for the final mile to get even splits.
After the first mile, I did indeed go out perfectly, 5:38. Then, the entire group I was running with fell back. I realized that the 16 or so runners that took off were already out of my view, and I found myself compeltely alone. I came back with 5:52 for mile two. Unfortunately, that took a lot out of me, and I got caught from behind by two runners in mile three. The three of us finally caught the one guy that fell off the pace from in front, halfway through the last mile. I needed to kick it in strong (31s for the last 0.1) to pass the two I was running with coming into the finish, but my time was a relatively poor 18:12. That was the same as my 5k split in the 5 miler from last race. Yuck.
At least Nick had a good race, at 20:12 (PR). We both won our respective age groups. Next week is another local 5k, hopefully I can do better.
==
Darin
Sunday, September 26, 2010
Wednesday, September 15, 2010
Fox Point 5 miler
Last week's training went well. I ran a 2 mile tempo with the high school team on Monday, then Wednesday 6x800 again with the team, 2:36-2:42 for times on X-C trails. It's nice to have a group to run with, including guys that I can chase (like Peter Haine).
I took two rest days (just some swimming and core work) to prep for the Fox Point 5 miler, with the intention of going for a PR. Last year I hit a master's PR at 29:54, and the course was slightly modified this year but similar. It was a perfect afternoon for a race. I brought Nick along, while Alex had PR'ed in his first X-C race in high school (22:30, 2nd for Kennett's JV squad) earlier in the day.
We had a good warmup, did some drills, and I was perfectly ready to race when the gun (or Andy's "go") started us off. John Mentzner took off with a couple of other guys, and I followed Chris Ritchie and a couple others to a 5:37 first mile, which I knew instantly had been too fast. I was hoping to hit 5:50 and then hold that pace for at least a couple more miles, but instead I dropped immediately to 6:00 pace. By mile 4, I had been passed by several people, including two other master's runners (Lance Powers and Phil Erwin), and my 6:14 mile destroyed any shot at a PR. I came back the last mile in 5:56 on the heels of Lance and Phil (outkicking a youngster to the finish), for a 29:59 finishing time. Certainly NOT the way to run it.
Nick PR'ed as well with 34:37, and we both got 3rd in our divisions. We did a mile or so warmdown and ate burgers and dogs; this is my favorite race for the after-event food! It was nice to see Jasmin Lepir up and running again after his lower leg injury a couple weeks back. He will be back in front of me soon.
I am relatively sure I could have run 15-20 seconds faster if I had started at 5:50/5:50 instead of 5:37/ 6:02, but it was a perfect night and I was warmed up and ready to go at the start, and simply got a bit too excited.
Nick and I ran 7 on Sunday. Tuesday I hit a course PR for a very hilly 8 mile loop tempo run (GPS says 940 feet of elevation gain) ending up in 56:41. Continuing to hit PR's or near-PR's bodes well for the last few races of the season, including the Great Bay 5k, where I have my Master's PR (2008) for 5k.
===
Darin
I took two rest days (just some swimming and core work) to prep for the Fox Point 5 miler, with the intention of going for a PR. Last year I hit a master's PR at 29:54, and the course was slightly modified this year but similar. It was a perfect afternoon for a race. I brought Nick along, while Alex had PR'ed in his first X-C race in high school (22:30, 2nd for Kennett's JV squad) earlier in the day.
We had a good warmup, did some drills, and I was perfectly ready to race when the gun (or Andy's "go") started us off. John Mentzner took off with a couple of other guys, and I followed Chris Ritchie and a couple others to a 5:37 first mile, which I knew instantly had been too fast. I was hoping to hit 5:50 and then hold that pace for at least a couple more miles, but instead I dropped immediately to 6:00 pace. By mile 4, I had been passed by several people, including two other master's runners (Lance Powers and Phil Erwin), and my 6:14 mile destroyed any shot at a PR. I came back the last mile in 5:56 on the heels of Lance and Phil (outkicking a youngster to the finish), for a 29:59 finishing time. Certainly NOT the way to run it.
Nick PR'ed as well with 34:37, and we both got 3rd in our divisions. We did a mile or so warmdown and ate burgers and dogs; this is my favorite race for the after-event food! It was nice to see Jasmin Lepir up and running again after his lower leg injury a couple weeks back. He will be back in front of me soon.
I am relatively sure I could have run 15-20 seconds faster if I had started at 5:50/5:50 instead of 5:37/ 6:02, but it was a perfect night and I was warmed up and ready to go at the start, and simply got a bit too excited.
Nick and I ran 7 on Sunday. Tuesday I hit a course PR for a very hilly 8 mile loop tempo run (GPS says 940 feet of elevation gain) ending up in 56:41. Continuing to hit PR's or near-PR's bodes well for the last few races of the season, including the Great Bay 5k, where I have my Master's PR (2008) for 5k.
===
Darin
Monday, September 6, 2010
Eaton-Run and training
I ran 8 on Friday and again on Saturday, at good pace.
Sunday was the "Eaton-Run" which had a lunch afterward (ergo the clever pun). I didn't plan on racing, but neither Kevin nor Tim showed up, so I figured I would try to win. Unfortunately, I didn't recognize Curtis Moore, who showed up to take home the prize money. I ran the first mile with Claes, then tried to catch Curtis coming back down (the first 1.5 miles was all uphill, and it was an out-and-back course). I was not able to, and ended up with a mediocre time of 18:27 (6:13, 5:59, 5:48), but the water was nice. Alex ran 24:20 which was a good time with that big hill.
I tried to come back and run hard at Whitaker Woods on Tuesday. I was 47 seconds off my best, but running entirely alone and it was hot. Not the day to push.
Wednesday I attempted to run 10, but by the 9th mile I was completely dehydrated and exhausted; so I quit at 9.5 miles at 1:25. I walked up the big hill home, which was better than passing out.
I forced a rest day in after that.
Friday I did 3x mile on the track at 5:37 5:36 5:35, with 400m rest in between. Cutting the rest to 4 minutes made the splits much slower than I would like, but it was a hard workout. Next time I do this one I will aim for 5:30. With full rest, I will aim for 5:15.
Saturday was easy 6.5.
Sunday I did the 10.2 miler from last week, but tempo pace. I was a bit unsure when I started, having been forced to walk the last time I did that run, but after the first 3 miles went uneventfully at 7:35 pace, I picked it up and did the next 6 at 7:00 pace. Up the big hill at the end I ran 7:55, which is about as fast as I can go. The net time (74:55) was 2:20 off my PR for the course, which makes sense as the first 4 miles were about 35 seconds per mile slower than I would have run if I were going full out.
Monday I ran with Kennett X-C team. I am going to taper a bit for the Fox Point 5 miler on Saturday, and see if I can run a PR (last year 29:54).
===
Darin
Sunday was the "Eaton-Run" which had a lunch afterward (ergo the clever pun). I didn't plan on racing, but neither Kevin nor Tim showed up, so I figured I would try to win. Unfortunately, I didn't recognize Curtis Moore, who showed up to take home the prize money. I ran the first mile with Claes, then tried to catch Curtis coming back down (the first 1.5 miles was all uphill, and it was an out-and-back course). I was not able to, and ended up with a mediocre time of 18:27 (6:13, 5:59, 5:48), but the water was nice. Alex ran 24:20 which was a good time with that big hill.
I tried to come back and run hard at Whitaker Woods on Tuesday. I was 47 seconds off my best, but running entirely alone and it was hot. Not the day to push.
Wednesday I attempted to run 10, but by the 9th mile I was completely dehydrated and exhausted; so I quit at 9.5 miles at 1:25. I walked up the big hill home, which was better than passing out.
I forced a rest day in after that.
Friday I did 3x mile on the track at 5:37 5:36 5:35, with 400m rest in between. Cutting the rest to 4 minutes made the splits much slower than I would like, but it was a hard workout. Next time I do this one I will aim for 5:30. With full rest, I will aim for 5:15.
Saturday was easy 6.5.
Sunday I did the 10.2 miler from last week, but tempo pace. I was a bit unsure when I started, having been forced to walk the last time I did that run, but after the first 3 miles went uneventfully at 7:35 pace, I picked it up and did the next 6 at 7:00 pace. Up the big hill at the end I ran 7:55, which is about as fast as I can go. The net time (74:55) was 2:20 off my PR for the course, which makes sense as the first 4 miles were about 35 seconds per mile slower than I would have run if I were going full out.
Monday I ran with Kennett X-C team. I am going to taper a bit for the Fox Point 5 miler on Saturday, and see if I can run a PR (last year 29:54).
===
Darin
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