Training Log Archive: gas_turbine

Lower weights (what I have at home), so worked on form stretching the reaches, etc.
Including squat, split squat and pistol squat jumps. (6 x 40 sec total)

tried lifting top leg on final side planks. Could only manage 6 - I did not expect it to be that hard.

Parked on Boughton Hill road. Can't remember if I've been here before - certainly not from this entrance.
Pretty view from the top of Fort hill, gorgeous day. .... Forgot that this attaches to Dryer Park.

Surprised to see someone (utility guy?) with a chainsaw working on Easter Sunday.

I ALWAYS get lost here. I have a real problem understanding how the park is laid out.

Luckily, J knows exactly where to go. Towards the end, I let him lead, and he would pick the right direction - when the bike paths would double-back, he would cut across the woods to take the next trail over. Of course I thought it was the wrong way, but I had my phone-GPS going, and sure enough, it was right. ...Except for the issue of park boundaries of course (and the muck that was in that area)...

Boundaries, boundaries? I don't need no stinkin' boundaries!

C • dryer 3

Event: ROC - Webster Park Regular Meet
 

Ugandan Water Project 5K Race
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First race since 2012 - idea was to test where I am in terms of 1) leg strength / injury, 2) lungs, 3) general speed. The third part is related to having done very little speed work - maybe 3 fartleks.

In terms of time, I figure I'd be OK with beating my 2011 time (6:55 pace), and very happy with sub-21, given where I thought I was. Especially since I ran a 20:33 in 2012. http://www.attackpoint.org/edittrainingsession.jsp.... (add on 10s/year for age grading, and you get to 20:53.

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One pre-race thought was that if Randy McGarvey showed up, I'd stick in behind him and hold on as long as I could: I saw that he did under 21 last year.

A number of guys I knew were there: Jim Werven, Tom Dutton, Randy McGarvey ... Race has grown over the years. Only one stud in my age group showed up, so a-priori there was a chance to medal, with the ifs from above, together with unknown runners.

Quite a crowd ahead of me at the start. The usual really fast guys who would disappear, the little kids, and teenagers. Given that they were not falling away quickly, I thought I must have been in the 7's. So I was surprised when I looked at my instant pace on the watch, and it was in the high 5's (near the beginning). Randy G had started up front in a different area, so I was not really near him.

At this point, I became worried that I had gone out too fast. I figured the hill between .6 and .7mi would be telling. Didn't really kill me, but once again, it didn't take out many of the teens (who I was calling the 'blues', since they all had their blue race shirts on).

After the turn onto RR mills (.78), I started picking off stragglers. And I did see Randy up ahead. I kept it steady, finally catching him at about 1mi (6:34).

So having seen my mile pace, I thought "OK, I have not killed myself, but it was not sluggish, given that the big hill was on this mile.
- body check: 1) lungs OK. 2) Injury not yelling. 3) not fatiguing.

The blues were tough to catch. I finally caught the last of their group just before 2mi. I snuck a look at my watch just after 2mi, and, what??? around 13 min? Did I really just even/negative split that?

And where was Jim W? In my races against him in 2012, he'd always cruise by at the 1.5 mile mark or so (he really negative splits).

Unfortunately, the next guy to go after (guy in his 30's) was a fair distance ahead. As much as I tried to reel him in without overtaxing my injury/body (a fear), I could only gain about 20 yards or so. Still, I was very surprised and pleased that no one passed from behind. Mi 3 was in 6:34. So I definitely did not fade.

Ended up 14th/332 overall, 2nd in 50+. Extremely pleased (and shocked)!

http://www.yellowjacketracing.com/files/user/112_U...

Post mortem thoughts:
- Starting behind a slug of folks to catch (they were not necessarily in my way - that would have been bad) made the race fun, and gave me something to continually concentrate on. After 1/4 mile, no one passed me. Yay. So starting at a moderate speed is helpful from a mental standpoint.
- Having cut down my overall distance by running on alternate days has not in itself hurt the performance.
- The runner's world lifting, physical therapy and abs are probably a big factor. Usually after a race, my back would be killing me. Given that the back is only aching a little, I'll give credit to the abs/core work.

C • Nice job;-) 4

I think that I swing my L leg around, rather than having more of a forward stride. I'll keep an eye on that; however it is difficult for me to have a 'normal' stride while I actually think about it.

Heisenberg?

Heavy day. Using weights on the squats rather than jumps.

24F. <- that's the bummer part about running in the morning ... although it was much lighter than it has been ... and kind of pretty.

w/6 min of jumps (40sec w/ 20sec rest)

@level 17 / aerobic setting

Used weights rather than bands on the pull-forwards
10# swing-up lifts from push-up position.
Squat w/1 25#
Split squats with 20#

31, but very windy with quite a bite to it. Aaargh, I had suddenly gotten used to the warm weather (after only 2 days). I had been doing relatively well regarding the cold (i.e. "it will be over soon") until now.

42F, but temperature dropping. On and off light rain (to get heavy later, but I missed that part). Was overdressed, as all the fuss was about it being cold again.

Um, I pigged out yesterday hoping to get my weight back up to pre-dehydration level. Still dropping?

J a bit stiff this morning from all the weekend walking.

meandering

Just before bed - felt guilty for not having done anything all day (despite being a rest-ish day)