Sunday, March 27, 2011

Mar 27

Endurance... work makes the marathon feel easy breezy.

FIT:
30 min bike session in the hotel gym, non-recumbent bike... self-powered, which is cool.  I liked the range of motion on this guy.  It seems like an older bike, by the looks of it, but it works well.  It'd be cool if it could power something.  I heard that a bike in a gym in a year could charge 10 iPods... tiny.  Sounds incredibly tiny.  I don't know why it's so little.  1 Calorie is the energy required to raise ___ of water 1 degree.. maybe 1 cm3 or something... yup!  1 cm3 = 1 gram.  Eh... doesn't seem like it should take that much energy to warm it up.  My body releases a lot of heat, I feel like.  Oh, yeah... my heat isn't powering the bike... it's the movement.  Oh yeah... I read something like ___ of the energy used during running goes in to making heat, while only ___ goes into performing the motion.  And it was a suprisingly low percentage for the motion part.  Anyway, I liked the bike.  Although the angles of my knees were a little bit off.  Not terrible, though.  30 min was okay.

Oxysox, XC singlet, Paramount.  I wanted to run, since it's been 4 days, but the treadmills wouldn't turn on for some reason.  Yes, it was plugged in.  Yes, the switch was in the 'on' position.  Yes, I tried to flip switches in the room in case one was connected to the outlet.

But the bike was pretty good.  Level 5 on this bike wore me out... lots of resistance.  Normally with the recumbent bike back home, I go with level 9.  Don't know whether it's a matter of the bike model or the recumbent vs. not.  It worked me good. 

Wednesday, March 23, 2011

Mar 23

FIT:
Wooh, made it through the week.  Got in a last run before BA.  Don't know how much run time I'll get there this time, since we won't get back until it's late every night.  Ran outisde, to enjoy the sunshine.  No ankle rolls this time, although I think my body might be tired... just felt a bit slow today.  Good otherwise, though.

6.0 in 50:10, 8:25 ave... not terrible.  Whatever.  Enjoyed the run, got to run... that's what's important.  Wore n1224's w/ Oxysox.  I had to cut it off at 8 laps, since my knees got really poundy at certain points in the last lap.  Need to do my PT exercises!  Tomorrow morning, hopefully.  494 cal.

Splits:
1. 0.73 9:00/mi 6:32
2. 0.72 9:00/mi 6:29
3. 0.74 8:38/mi 6:23
4. 0.73 8:45/mi 6:21
5. 0.81 7:55/mi 6:22
6. 0.74 8:22/mi 6:13
7. 0.80 7:38/mi 6:06
8. 0.69 8:12/mi 5:41

Ave dist, 0.745.

Off to finish cleaning my apt, packing, wooooorrrrking.  May nap before working.

Monday, March 21, 2011

Mar 21

FIT:
That run in the park two days ago was rough on my ankles.  I had rolled it a little bit twice, but not seriously enough to think much of it.  I could really feel it yesterday and today, though, even just walking.  Bones or tendons or something would snap in place in my left foot when I moved it to certain angles.  Wasn't sure how the run would go today, but had to try.  Running is just what the foot needed, though, to get back to normal... strange how that works when stuff is a bit ot of place or stiff or sore... working it makes it go away. 

4.5 in 35:48, 7:57 ave.  Eh... I was looking for something better, but okay.  My knees may be on the verge of getting a bit poundy, so I may need to get on that PT for sure tomorrow.  Not sure why.  So I had to play it safe at 4.5.  Speeding up did help, but at some point, just gotta say "good enough for today".  My ankle's still a bit tender at certain angles, but at least now, 30 min after the run, feeling better than it was before the run. 

Before the run, I had taken a 2 hr nap before I was rudely woken up by the alarm that signaled that I had a little over an hour left befoe the fitness room would close.  Before that, coming home and eating a ton and falling into a food coma.  Blah. 

Press on.

Splits> 8:32, 8:06, 7:50, (25:16), 7:40, 3:38 for 0.5.

Sunday, March 20, 2011

FAITH: Perspective on Work

http://keddiebears.blogspot.com/2011/03/on-eve-of-new-job.html

An interesting Christian perspective on work, which is timely.  I'm working a lot, and it's hard, but I'm grateful to be able to say that it's satisfying.  I didn't have much time to elaborate on my last post, which was after a 15-hr workday, during which I got a lot done and just felt peace amid the fast-paced, keeping-all-the-balls-in-the-air day. 

What drives me? 

In no particular order...
1. The inability to give less than my best.  "Inability" may be too strong of a word, but "need" doesn't fit.  It's not like I go crazy or have a breakdown if I'm not giving my best... it's just what I do.  I can't fathom doing something half-heartedly.  One exception... I'm sad to say that I feel like I follow God half-heartedly, but I'm not sure what to do about that or how to overcome it.  Often, events/crises cause us to realize our need of Him, when we can't just coast along, but that's a scary thought.  I feel like things are crazy enough usually, and I'm already swimming hard to keep up with the current.  Fellow Christians inspiring me towards wanting to pursue the things after God's heart and to follow hard after God often does it the most for me, although it seems a bit tainted if I'm doing it only when I see others doing it.  Things I'm not doing much of right now, that could help... 1. serving others and being less focused on my own needs, and 2. reading the Word more.  For point 1, I haven't found a way of doing it where I've found much success, outside of doing manual labor.  I'm not very good at getting to know people quickly, but I can love people and work my heart out for them physically.  I often feel like God has blessed me with a fit body so that I can help in that way.  As for point 2, sometimes, sermons and passages and books seem old. The Word is supposed to be living, always applicable and able to teach, but it hasn't seemed that way lately.  Not sure what to do about that.  When I was reading Psalms towards the end of last year during lunch times, it did strike me that it kind of opened my eyes to the priorities of God - righteousness, mercy, faithfulness, love, etc.  Maybe if I tried again... I'm supposed to memorize Philippians 1 by the end of March, as a part of a resolution with a friend, so with 10 days left and pretty much the whole chapter to go, I guess I'll be getting more into it soon, haha. 

2. To support the people I love. 

3. To lessen the load on co-workers I really care about.  I don't know how some of them do it, raising families while working as much as they do.  I can barely take care of myself.  I work, eat, run, veg on tv, and sleep if there's time leftover.  They are such kind people, some of the people I get to work with, just amazing, and I want them to be able to spend time with the people they love and sleep easier at night.  My mind races at night with my to-do lists... maybe it's just me, worrying too much.  I hope they don't go through that.  Maybe it's unreasonable for me to have this as a reason, but it's a strong reason.

4. It fits what I'm good at doing pretty well... a good blend of my interests and abilities.  Having opportunities to travel while doing it is also pretty cool. 

Anyway... my thoughts after reading the excerpt from the link...

I've never really though of work in that way.  I've thought of running in that way - "where a person forgets himself, where he loses himself in a cause, in reality, the task, the 'it.'"  and "every word, every work, every labor of the Christian becomes a prayer; not in the unreal sense of a constant turning away from the task that must be done, but in a real breaking through the hard 'it' to the gracious Thou. 'Whatsoever ye do in word or deed, do all in the name of the Lord Jesus' (Col. 3:17)."

Why do I like to run?  I like to be the best that I can.  I like winning (affirmation).  Aside from the great stress relief, the great body (haha), I like the feeling of pushing myself, refining myself and coming out stronger.  The discomfort is a pleasure because of it. 

I think perhaps my wiring to always want to give my tasks everything I have is my way of honoring God?  I don't do the work/run or the honoring of God consciously, and maybe that makes it not really honoring God.  But maybe I could start doing it consciously. 

"The prayer of the morning will determine the day." I think I want to start doing that... asking God at the beginning of the day that I would honor him with what I do, in the work itself and in my interactions with others.  That I'd do things dilligently and honestly and kindly, not in self-seeking ways.  That I'd do things well.  Not so that I can have super-natural mental abilities or speediness, or even a less stressed mind, although those would all be pretty nice, but just to honor God, to whom all praise is due.  Dedicated to God... that's what I want each day to be.

Saturday, March 19, 2011

Mar 19

After the race + a nap...

Run again!

FIT:
Getting in miles for the week.  Also, practicing running on tired legs, to simulate the later miles of a longer race.

Went back to the local sports fields park... haven't gone there in a long time, because I didn't want to risk rolling my ankles on the tricky footing during marathon training, and th loop there is short and not suitable for really long runs.  Also, during the winter, there wasn't enough daylight to go there for shorter runs mid-week, and I wanted to save on gas that would've been used to get there.

I wanted some outside time, though, and I wanted to work my ankles on uneven terrain a bit.  Went at 6:30pm, 71 degrees, threatening to rain, but it didn't.  Wore my Garmin.  It was a nice run.  The loop I do is 90% grass/mulch, so it's pounding-friendly, and you get the full feeling of being outdoors.  I listened to podcasts and just worked hard.

5.8 in 47:59, 8:16 ave, 479 cal. 

Splits:
1. 0.65 mi, 6:24, 9:53/mi
2. 0.80 mi, 6:05, 7:38/mi
3. 0.74 mi, 6:02, 8:10/mi
4. 0.72 mi, 6:02, 8:21/mi
5. 0.70 mi, 6:03, 8:39/mi
6. 0.72 mi, 5:57, 8:13/mi
7. 0.74 mi, 5:50, 7:57/mi
8. 0.73 mi, 5:32, 7:35/mi

Such variance in initial mileage counts... 0.725 is the average loop distance, though.  Pushed it towards the end.  I always wonder a bit if I can eek out another lap, but it always ends up feeling easy once I start.  So always go for that extra lap, haha.

RACE REPORT: Milliken Earth Run 5K 2011

I had an intense week of work, with one night of 3 hrs of sleep and another day of 15 hrs of work without breaks (I did eat, of course).  Sleep was erratic, but otherwise, I was fairly tapered and everything.  Didn't do anything too intense, and it's been 3 weeks since my last long run, which was only 12 miles anyway.

It was about 63 degrees for this 9am race at the Milliken Arboretum.  It's all-grass, so I got to wear my spikes.  The course is perhaps 65% dirt and 35% grass.  There are some trees and ponds, and it's a nice a pretty course.  It's been the home of Junior Olympics championships and other big meets.  I didn't pay as much attention to the trees and ponds this year (my second year doing the race) because it wasn't new to me this time.  I focused more attention on the run itself, I suppose. 

I wore Saucony Shay XC spikes.  Looking back, I don't know if I would've gone faster or slower wearing normal shoes.  The path has some dirt, grass clumps, and roots, and you feel them more in spikes.  Who knows.  Worth the gamble, I think, though... this is one of two all-grass races around here, so I want to use the spikes when I get the opportunity.  Even if it makes me a bit slower, it's something fun and different.  It is probably a bit lighter than even my minimalist shoes.  It also works different muscle groups.  There isn't much medial support in the shoe... it's actually like anti-support.  It probably simulates barefoot running a bit more than the minimalist shoes... just my guess.

Pre-race prep...

Slept 8-2am, then was kind of awake the rest of the time.  I wouldn't have minded sleeping more, to make up for the week, but I couldn't get back into the sleepy mood.  I ate lots of carbs that day... not necessarily planned, but it's kind of what I wanted, and it's all I really have in my apt.  I tried to hydrate during the night, so that I wouldn't have to do all of the hydrating in the morning and risk having to wait in long porta potty lines or else having to carry around dead weight.  I also didn't eat particularly much in the morning, since I was snacking from 2am on anyway.  I had fallen asleep again and got about one more hour, but I woke up really tired.  I took my usual hot shower.  I figured that not having breakfast digesting during the run might help a bit.  Experimenting.

So the race...

Got there an hour ahead of time, spent 10 min getting my number, sat in my car for 20 min relaxing, waiting until it was time for me to put on my spikes and start  my warmup.  About 30 min pre-race, I put on my spikes.  Ran maybe only 1/4 mi in all.  Had to adjust laces and re-test a couple of times, as usual.  Dynamic stretching, RoM.  Waited around the starting area sitting on a tree root for a while.  Then, with 10 min left, did a couple of striders. 

Line up at the front row.  We were off.  Many surged ahead, but this year's course was different from last year's, so we had a super wide start area, which was nice.  I was on the side, so I had plenty of unobstructed space, and people could get around me if they wanted to.  There are very slight elevation changes.  The first 3/4 mi was a bit congested as people got funneled onto the main road-wide path, but it wasn't too bad.  I hit the first mile mark at 6:56.  I thought it was about right, although it wouldn't be a PR pace.

The second mile was already getting harder, but you just keep the engines runnng.  Passed people, don't think I was passed by anyone.  There was more shade than I expected, so I almost wished that I hadn't worn my visor, since it made me a bit hot on an already warm day.  Maybe next year.  Hit the second mile mark at 7:26.... slow!  Don't know if they were wrong, or if I had slowed down.  Wouldn't be suprised if I did slow down, since I felt it a bit.

Third mile, more elevation changes.  The course weaved back and forth a bit, so you could see the people ahead, and you could tell how much farther you had to go.  That was helpful, since I could tell when to push it, and I could see that the finish wasn't too much farther.  I saw a girl and caught up with about 0.6 mi left.  When I see someone ahead, I get a little nervous, wondering if I'll have enough time to catch up.  But since I do start off at a more reasonable pace than most (vs. going out too fast and fading), it's what happens.  I am going faster than I would have if I went out too fast, but it's a psychological thing, having to catch up.  Better to pass people than be passed, though, and you run faster overall by trying for even splits.  I passed, and then a hill hit.  I'm not very strong on hills.  I don't do hill training becauase I don't want to risk hurting myself, and the only place I have to do it is the treadmill.  It's also psychological, having to work a lot harder while going at a slower pace... just for the sake of my running log and weekly mileage... I probably should start incorporating hills.  Anyway, 2 men did pass me on the steep hill, and I was afraid that the girl would pass me, too, but I held it off.  The final straightaway was there, and I have a good finishing kick, so I felt confident once I got over the hill.  Sprinted hard, pushed it.  Glad to be able to do that, since I didn't really get a chance to put it all out there at my last race.

Finished, without knowing what place I came in.  My time was slower than expected... 21:59, due to heat and the grass.  Oooh, 6:54 for the last mile, though, 0:41 for the last 0.1. That's good. So I didn't fade at the end, at least.  Just that second mile. 

It turns out that I got 2nd place for the women... beat by a high-school girl, I think.  Never saw her, so I don't feel any regret for not catching her.  HSers are typically faster than I am, from times I've heard.  Oh well.  They don't race much outside of their HS meets.

The prize was a bamboo coaster, laser-etched with the name of the run and a picture of a tree.  This race offers prizes that are earthy every year.  This one is pretty cool.  Nice to add it to my collection (not that it's a big collection... yet).  I've been winning more stuff since about the second half of last year.  This time last year, this race was my first attempt at racing since graduating from college (and getting injured for 6 mo shortly thereafter, either from overtraining or straining my hip while moving a washer).  I plan on only getting faster.  I was lucky that the usual older (30s, 40s) female runners weren't here today, but I'll train hard so that I'll be ready when they are there at the next few meets.

Ave pace: 7:05... I can do a lot better, I think, but it is getting hotter (boooooo!), so don't be surprised if I don't PR until the fall.

Now, time to catch up on sleep!

Thursday, March 17, 2011

Mar 17

Interesting... I can get wireless with my itouch but not my laptop. Guess I'll be typing this one out slowly.

FIT:
Biked 30 min, 250 cal, 8 mi, lev 9. Intervals. 5 min warmup, 5 x (3 min on, 1 min off), 5 min cooldown.

Worked 15 hrs today and loved it. Got a lot done, and I think it was done well. Felt a strange peace, too, maybe a peace from God.

Wednesday, March 16, 2011

Mar 15

FIT:
Another shot-gun post... 3 hrs sleep last night, and even that felt luxuriously long.

Tiredness comes in waves.

Went 4.4 in 34:13, 7:47/mi.  Splits> 8:18, 7:57, 7:47, (24:49 5k), 7:21, 2:48 for 0.4.  Progression run.  Legs were a bit sore-stretched from earlier in the day when I was trying to flex out the soreness.  Stopped it at 4.4 to keep things safe and tapered for my race on Saturday.

Yesterday, did the Nike Training Club iPod touch app workout... this one Heartbreaker, part of the "Get strong" series, was too easy.  Maybe people usually use more weight, but I only have my med ball and one dumbell to work with... not many options.  Since it was only 30 min long, I supplemented with strength and PT exercises.

Saturday, March 12, 2011

Mar 12

FIT:
Just got back from a good run.

Earlier today, I went on a bike ride (16 mi) with my family.  It was a nice day, and we cruised on to Furman University, looped around the lake, and came back (with 2 stops).  We have 2 full-sized folding bikes, 1 fun-sized folding bike (which I rode, since it has small wheels), and 1 normal bike, all crammed into our van.  It wasn't exactly a workout, but I enjoy active ways of spending time with people.  I spend enough time sitting at a desk.  Getting together to eat as a way of hanging out... not my style.  Every now and then is fine, but not every time.  I need my blood flowing.

The biking left my lower legs feeling used, since the angles on the kid-sized bike were different from what I'm used to.  I didn't think I could manage a run safely, especially with sore ankles, but having two weeks of super low mileage (7, 8) would be terrible.  So I had to get some in... I felt good enough to try later in the night, so I went, and it was great.  Sometimes, the thing you need to get rid of soreness is working it out.  I feel so good now. 

6.0 in 47:18, 7:53 ave.  I would've gone to 6.2, but the fitness room was closing :(  Ah well, at least I made it to 6.0.  Progression run.  Felt great.  I think my ankles were also sore because of the minimalist A4's that I wore for the first time yesterday.  I wore my newer 1224's (vs. my older 1224s) today, which have much more bulk.  Minimalist running works different connective tissue and muscles than big-heeled running does.  It's good to mix it up to keep everything stronger and ready for action, able to help when called upon in a big race. 

Splits> 8:20, 803, 7:59, (25:10 5k), 7:45, 7:42, 7:26.

I rather enjoy running when my legs are sore and feeling used.  I don't do it often, because usually, I'm scared of risking overtraining, but when I do go with it out of fear of low mileage or if there's just a great running op that I don't wanna miss, the run feels really good.  It makes you stronger, too, since it paves the way for adaptations that you don't usually get. 

Friday, March 11, 2011

Mar 11

FIT:
So long since I've run... last run was Monday, and today is Friday.  My left inner achilles had given me issues for a couple of days, and then work was ridiculous.  One all-nighter, and the next day, I conked out at 7pm for a 1 hr nap but didn't wake up until 2am, and once up, I did stuff (dishes, cleaning my apt) until I napped 30 minutes and snoozed 30 min and then forced myself to get up and go to work.

I got new shoes today :) :) :)  Saucony A4's.  I was excited.  So it was a good day to have the time to run again.  I got to test them out.  I think I'm going to put up Gear Guides for my shoes at some point.  I do want to get some more experienc in my A4s before I do a full report.  But for now... it's cushiony and good-looking (bright yellow) and light.  Good by me!  It also has track-like treads that grip well, plus a tighter toebox.  One negative is that its heel counter is really tall, so I may get blisters where it's rubbed my ankles.

I did a speed session, to get my run in before my parents would arrive, and to get bang for buck, and to get in some speed before next weekend's XC race (looking forward to that), and to not have to slug through 5 mi of slowness.  Intervals make it interesting.

1 mi warmup @ 7.0mph, 3 x [3/4 mi @ 9mph, 1/4 mi @ 7.5mph], 1/2 mi cooldown @ 8+mph.

4.5 in 33:16, 7:23/mi.  And I had more in the tank (could've done another rep), but I didn't want to have to jump out of it mid-way in case my parents called, so I wrapped it up after 3 and did the cool-down.  I'm probably my fittest yet, intervals-wise.

Monday, March 7, 2011

Mar 7

FIT:
4.4 in 35:06, 7:59 ave.  Ate waaaay too much at dinner.  My cardio systems are ready fo a long run, but my left achilles is strained, and dinner was too big.  So 4.4 was it. 

Splits> 8:25, 8:08, 7:57, (25:18 5k), 7:39, 2:55 for 0.4.

Wore the old NB1224's, UA calf sleeves... speaking of calf sleeves, during the 5k race, one of my Oxysox slipped down... definitely a good choice to go with Calf Sleeves for the Marathon.  The UA calf sleeves are a bit tight at the top cuff, but not uncomfortably so.  Maybe it affects performance, but at least it's not distracting like having one sock on and one sock off is.  Also wore a 50/50 tech/cotton shirt, since there were people around.  70 degrees in the gym.  Busy week this week.  Workouts are something to look forward to.

Iced in the pool afterwards, to try to help my left achilles and aid in general post-race recovery. 

Sunday, March 6, 2011

RACE REPORT: Reedy River Run 2011 - 5K

PRRRRRRRRRRRRRRR!
20:51... a PR by 11 seconds.  I look forward to breaking 20 some time soon... maybe this year, maybe next year.

This was a nice race... execution was pretty good, although I do feel like I could have pushed a little harder, which is good... room for improvement.


RACE PREP:
I somewhat trained through this race... a 12er plus hiking and technical downhill the week before.  It left my legs feeling used for a couple of days.  Strength, bike, as normal.  Then, on Wednesday, a 5.0 progression run that should've been fine, although it left me strangely sore for two days.  My calves and shins were still a wee bit sore on race morning.  I'm not sure why I was sore.  I had done intervals since the marathon, and the 5.0 wasn't particularly fast... 8:22 to 7:50.

My body happened to want carbs on Friday, the day before the race.  I made some really good whole wheat pancakes (2 cups flour, 2 cups skim milk, 1 egg, 1/2 tsp baking powder, 1/2 tsp baking soda, 1 tsp vanilla, 2 bananas, dark chocolate chips, 1/2 tsp cinnamon).... sooo good, and good for you.  I had an adrenaline-filled week at work, so cortisol levels were probably up, which doesn't particularly help.  I did get 8 hours of sleep on Thursday (the night before the night before) and 6-7 hours on Friday night.  Although I was tired and still would've liked more, those are decent counts.

I spent Friday night cleaning my 1-br apt for 3 hours... it takes me that long every week.  Does it take everyone that long?  3 hours, between dishes, vacuuming, sweeping, unpacking my luggage, bit of bathroom, making my bed, bit of laundry.  Anyway, I must've walked quite a bit during those 3 hours, scooting quickly between my rooms to put stuff away.  On one hand, it used up a good bit of energy, but maybe it also helped recovery from the soreness.  I was so eager to clean mostly because my family was visiting.  I would've done it anyways... just not so quickly.

I did a quick stretch and foam rolling session, to help with the soreness, before bed. 

MORNING OF:
I ate half a giant pancake, plus about half a cup of coffee.  It was perfect.  Filled me up without making me feel weighed down.  I took my usual hot shower to warm up my muscles and help me wake up.  Since it was going to rain, I packed dry clothes to change into. Even though my race was 2 hours away, it wasn't enough time for my hair to dry, so I might've been carrying a little excess weight from that... next time, I may use the blow dryer.



PRE-RACE:
The 10K started at 8:30 and started from the same place, but went along a different course, which is great, because otherwise, there could've been some traffic issues.

I watched the 10Kers head off.  Even though the two races were the same price, I went with the 5K, because I wanted to see how I could do at that distance, which I've had more experience doing, which I can better use to measure my ability.  Also, a better chance of winning.

I did some very quick warmup of maybe just 0.2 mi, a bit of dynamic stretching, one strider, and some RoM ballistic movements for my legs.  I think I heard a high-school boy say "Noob"... don't know if he was referring to me or the back of the 10K pack, but I'd show him.


RACE:
Based on last year's results, I thought I had a chance at 4th or 5th overall, so I positioned myself close to the front, in the 2nd row, which became the third row when more people inserted themselves into the pack.  It was chilly, so I was thankful for shared body heat.  I wore my Asics singlet, Oxysox, a visor for the rain, and Saucony Fastwitch shoes.  I go with the Fastwitch for 5Ks.  I may otherwise wear the Kinvaras, but I want to preserve their cushioning for the longer races (1/2M, fM) that I do.  The Fastwitch is vented on the bottom, maybe to reduce weight, but it wasn't really an issue, even in the rain, as long as you didn't step into any deep puddles.

After about 15 minutes on the line, we were off.  I was able to set off at a good pace from the start.  There were small rolling hills along the way, but I was comfortable going up and down... didn't seem to be too different pace-wise from those around me.  The course is a mixture of some prettiness and some normal non-picturesque roads... but you're just focused on passing people and keeping up a good clip, anyways.  The first mile has residential areas, with a nice family cheering us on, getting you in the mood for a good run.  The second mile had more underpasses, with less to look at, but that's when you're settling in and working on your opponents.  The third mile, you enter the Swamp Rabbit trail.  There's rubberized track on one side and asphalt on the other.  Normally, I take the track for my knees, but during a race, you need more fast rebounding during toe-off, so I went on the asphalt.  It helped to know the area well... unfortunately, I didn't know exactly where the race ended... I just knew that it ended in Falls Park, but that could be anywhere within a half-mile range, so that wasn't helpful.  Should've scoped it out or researched it.


During the run, I did most of the passing.  A pink-shirt girl passed me about halfway through the race, and I kept her in sight.  We passed another girl at about the 2 mile mark.  It was hard to say how many women were in front... I just focused on those in front of me.  Some men passed me in the last mile.


I saw my dad about about half a mile to go.  Like I mentioned, wasn't sure exactly where the race ended, but I knew I was somewhat close.  He held up six fingers... and told me to go up three more.  A tall order.  Pink shirt was a few steps in front, but I couldn't see anyone else.  We were getting close now, so I stepped it up, and pink shirt couldn't match the move.  I started seeing more crowds, so we must've been really close, so I started stepping it up.  We turned a corner, and it was the finish line.  It was really close, so I could surge big time.  I passed maybe 5 different people, although I couldn't catch the 4th place woman, who was only 2 seconds in front of me.  As I crossed the line, I felt like I had way more in me and was ready to run another 13 miles easily (although at a slower pace).  It felt great to feel so not-tired at the end, although I wished I could've pushed harder.  It was a PR, though.  I crossed in 20:51.  Can't not be excited about that.  And knowing I could've done better, makes it feel even better.

I picked up some food, wandered around a bit, and eventually found my parents.  We stuck around for the awards, where I got a glass, plus a $25 check to be mailed later... $30 entry fee, but I made most of it back, haha.


Pretty cool.  My first time winning prize money for a race.  I finished 1st in my age group.  With that said, in the 10K race, which is the 10K championship race for SC, even the 14th place woman had a faster 5K split time in her 10K race... but I'm happy about today's performance and am looking forward to my next chance at racing the 5K.

Wednesday, March 2, 2011

Mar 2

FIT:
Gonna gun-shot this post because I've been awake for a while and NEED to go to bed.

Ran 5.0 in 40:48, 8:10 ave.  Progression run> 8:22, 8:18, 8:14, 8:02, 7:50.  In the first mile, my knees felt a bit bangy, maybe from all the downhill on Sunday, but it got better as time went on.  Dunno if it had to do with warming something up or getting some lubrication or some kind of biochemical activation going on, or if the feeling was just masked, but it got less noticeable. 

I'm racing on Saturdayyyyyy, 5K.  Very excited.  Need to sleep so that I can do well.  Tomorrow's going to be the important night for getting sleep.

The run went well.  It was after a big dinner out, but it was over an hour afterwards (although I did have the oreo crust of a PB pie later on... couldn't resist te chance), but I wa fine.  The run felt really good.  Wore the Brooks Trance 8's, which don't have much cushioning - maybe that made my knees a little poundier than they normally would've been.  A nice run.  Love it.