Thursday, November 20, 2008
Taper madness - Enter the Monkey
After quickly building up to 50 miles per week (+5 miles per week) for one week, I had an 80% and 60% week the last two weeks, and 14 miles this week on Monday and Tuesday.
The goal? The Flying Monkey Marathon. After finally pondering the elevation chart of this nutcase runner's marathon through Percy Warner Park, I can only conclude that it is a fortunate time to have a gut-busting gorge-fest four days later (that would be U.S. Thanksgiving for the international folks). I certainly won't be interested in running, after all.
Flying Monkey Elevation
Hatfield-McCoy Marathon
Less than 60 hours to go.
The goal? The Flying Monkey Marathon. After finally pondering the elevation chart of this nutcase runner's marathon through Percy Warner Park, I can only conclude that it is a fortunate time to have a gut-busting gorge-fest four days later (that would be U.S. Thanksgiving for the international folks). I certainly won't be interested in running, after all.
Flying Monkey Elevation
Hatfield-McCoy Marathon
Less than 60 hours to go.
Labels: countdown
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Wednesday, November 5, 2008
Training paces based on 5 miler time
It's likely that many of my runs need to be slower.
McMillan Running Calculator paces for a 37:05 5 mile race.
Daniels 2nd edition training paces based on 37:05 for a 5-mile race:
McMillan Running Calculator paces for a 37:05 5 mile race.
Daniels 2nd edition training paces based on 37:05 for a 5-mile race:
Labels: training plan
Subscribe to Posts [Atom]Saturday, November 1, 2008
A better 20 miler than last time
Elevation chart:
| Summary Data | ||
| Total Time (h:m:s) | 3:00:08 | 8:59 pace |
| Moving Time (h:m:s) | 2:59:47 | 8:58 pace |
| Distance (mi ) | 20.02 | |
| Moving Speed (mph) | 6.7 avg. | 9.8 max. |
| Elevation Gain (ft) | +1,229 / -1,230 | |
| Temperature (°F) | 62°F avg. | 66.2°F high |
| Wind Speed ( mph) | SE 2.3 avg. | SE 3.5 max. |
Laps (goal pace was 9'00", so only missed the mark on the last three miles, and held the average pace below 9s).
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:44 | 1.00 |
| 2 | 8:22 | 1.00 |
| 3 | 8:59 | 1.00 |
| 4 | 8:51 | 1.00 |
| 5 | 8:53 | 1.00 |
| 6 | 8:46 | 1.00 |
| 7 | 8:55 | 1.00 |
| 8 | 8:38 | 1.00 |
| 9 | 8:33 | 1.00 |
| 10 | 8:58 | 1.00 |
| 11 | 8:58 | 1.00 |
| 12 | 8:51 | 1.00 |
| 13 | 8:57 | 1.00 |
| 14 | 8:48 | 1.00 |
| 15 | 8:59 | 1.00 |
| 16 | 8:57 | 1.00 |
| 17 | 9:00 | 1.00 |
| 18 | 9:14 | 1.00 |
| 19 | 10:05 | 1.00 |
| 20 | 9:53 | 1.00 |
| 21 | 0:18 | 0.03 |
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, October 25, 2008
I won my age group at the Home Run
I ran the Home Run 5 miler in Bernheim Forest this morning.
Elevation chart (pretty flat in comparison my usual routes):
The award/bib:
I'm pretty sure that I was first Yum team runner in. Couldn't quite
catch a female runner with a Swags sport shoes shirt on.
My time was 37:03 (7'25" pace). The race was a nice hilly course,
with very chilly air. I left my cotton running team shirt on over my
technical shirt the whole race.
My first two miles were run in the sub 7:10 range. Mile 4 had an
steady hill leading to the final turnaround.
The turnaround was 3/4 miles out, just below the crest of the hill. I
made the turnaround at a dead stop and wanted to curse the slight
uphill before the long gradual downhill towards the finish.
In the final stretch, 0.2 miles out, I passed the lead teammate and
pushed ahead, lungs burning, legs numb... and then it was over.
| Summary Data | ||
| Total Time (h:m:s) | 0:37:04 | 7:22 pace |
| Moving Time (h:m:s) | 0:37:02 | 7:22 pace |
| Distance (mi ) | 5.03 | |
| Moving Speed (mph) | 8.1 avg. | 13.5 max. |
| Elevation Gain (ft) | +416 / -397 | |
| Temperature (°F) | 48.2°F avg. | 48.2°F high |
| Wind Speed ( mph) | W 6.3 avg. | W 6.9 max. |
Elevation chart (pretty flat in comparison my usual routes):
The award/bib:
Labels: race report
Subscribe to Posts [Atom]Sunday, October 19, 2008
Started off late for my 20 miler yesterday
Elevation map:
Usually, I'm able to pad 6 extra miles by running down the sidewalk on Bardstown Rd early (before each business' driveway has cars going in and out). Not this morning. Summary Stats:
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
| Summary Data | ||
| Total Time (h:m:s) | 3:13:33 | 9:40 pace |
| Moving Time (h:m:s) | 3:12:34 | 9:37 pace |
| Distance (mi ) | 20.01 | |
| Moving Speed (mph) | 6.2 avg. | 11.6 max. |
| Elevation Gain (ft) | +1,123 / -1,123 | |
| | ||
| Temperature (°F) | 60.8°F avg. | 60.8°F high |
| Wind Speed ( mph) | NNE 9.2 avg. | NNE 10.4 max. |
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:29 | 1.00 |
| 2 | 8:36 | 1.00 |
| 3 | 8:44 | 1.00 |
| 4 | 8:36 | 1.00 |
| 5 | 8:50 | 1.00 |
| 6 | 8:40 | 1.00 |
| 7 | 8:40 | 1.00 |
| 8 | 8:46 | 1.00 |
| 9 | 9:08 | 1.00 |
| 10 | 8:59 | 1.00 |
| 11 | 8:55 | 1.00 |
| 12 | 9:08 | 1.00 |
| 13 | 9:37 | 1.00 |
| 14 | 9:34 | 1.00 |
| 15 | 10:36 | 1.00 |
| 16 | 11:02 | 1.00 |
| 17 | 11:14 | 1.00 |
| 18 | 10:58 | 1.00 |
| 19 | 11:54 | 1.00 |
| 20 | 11:46 | 1.00 |
| 21 | 0:13 | 0.01 |
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
Labels: workout commentary
Subscribe to Posts [Atom]Friday, October 17, 2008
Racing in the Home Run (5 Miler) for the Home of the Innocents
I'm running in the Home Run for the Home of the Innocents next Saturday (October 25, 2008). This will be my first 5 mile race, ever. (Hey... automatic PR).
My donation page
My donation page
Labels: charity
Subscribe to Posts [Atom]Not the Monkey -- Ran "hills" on the treadmill
4.37 miles in 40 minutes (9'10")
2.64 % incline average (611 ft over 4.37 miles) Ok. Flying Monkey preparedness this is not. That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.
6.6 mph constant speed, except for emergency stop to tie shoelaces.
1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes
5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)
Subscribe to Posts [Atom]2.64 % incline average (611 ft over 4.37 miles) Ok. Flying Monkey preparedness this is not. That elevation gain is the equivalent of at most two of the hills to be faced in the Monkey, and without the steep, quad-trashing, downhills of Monkey.
6.6 mph constant speed, except for emergency stop to tie shoelaces.
1% for the first 10 minutes
2% for the second 10 minutes
3% for the third 10 minutes
4%-6% varied for the last 10 minutes
5 minutes of 6+% very slow cool down at 2.0-4.0 mph (not recorded)
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