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Thursday, May 15, 2008
It's Way Too Early for 2009, But...
I guess I'm too cheap. I signed up for the 2009 Houston Marathon before the price rises. I do miss marathon training every now and then. After this weekend's Beach to Bay, I'll go into Summer base building. I'd like to stay in the 50 miles per week range until Houston training begins in September.
Monday, May 12, 2008
Last Week: Time for New Shoes
52¼ miles for the week of May 5th through May 11th
M – 5¼ miles, recovery run, average pace 8:47 mpm, 75°F at 4AM [Dow/Ol]
Tu – 5¼ miles, average pace 6:46 mpm, half mile warmp, then the Dow- 2 miles hard in 12:53, then ¾ mile easy, and the Dow- 2 miles return hard in 12:56, 75°F at 4AM [Ol/Dow] This tempo run wasn’t too bad; a new PR for May on a warm and humid day.
W – 5 miles, with 4x800/400 recoveries, average pace 7:17 mpm, 800s in 2:50.7, 2:49.2, 2:45.9, and 2:46.1, 79°F at 7PM with a Gulf wind at 14 mph with gusts to 25 [B’Wood track]
Th – 4¾ miles, recovery run, average pace 8:41 mpm, 78°F at 4AM [Dow]
F - 7½ miles, easy recovery day ahead of Saturday’s Summer Kick-off 5K, average pace 8:40, 81°F at 9:30AM [SeaC/NTrail-MBT/SeaC]
Sa – 10 miles recovery at 7:32 mpm pace, 85°F at 12:40PM [SeaC/NTrail-MBT-2M-MBT/SeaC] Very warm and humid, soaked shoes
Su – 14½ miles average pace of 7:31 mpm, much better than Saturday; clear and sunny with nice dry air, 83°F from 1PM [FWRes/2x(2M-MBTrail)-MacL/FWRes]
My left Achilles is still feeling a little tender. I ordered a pair of DS Trainer 13s to replace the old Saucony Tangent-3s, but they won’t arrive until Monday or Tuesday. I slept in Saturday instead of going to the Summer Kick-off 5K. The combination of my laziness, the cost of gasoline, warm and humid weather, and my tender Achilles was enough to keep me in bed.
The Beach to Bay Relay Marathon in Corpus Christi is this Saturday. I won't be able to sleep in and blow off that race.
M – 5¼ miles, recovery run, average pace 8:47 mpm, 75°F at 4AM [Dow/Ol]
Tu – 5¼ miles, average pace 6:46 mpm, half mile warmp, then the Dow- 2 miles hard in 12:53, then ¾ mile easy, and the Dow- 2 miles return hard in 12:56, 75°F at 4AM [Ol/Dow] This tempo run wasn’t too bad; a new PR for May on a warm and humid day.
W – 5 miles, with 4x800/400 recoveries, average pace 7:17 mpm, 800s in 2:50.7, 2:49.2, 2:45.9, and 2:46.1, 79°F at 7PM with a Gulf wind at 14 mph with gusts to 25 [B’Wood track]
Th – 4¾ miles, recovery run, average pace 8:41 mpm, 78°F at 4AM [Dow]
F - 7½ miles, easy recovery day ahead of Saturday’s Summer Kick-off 5K, average pace 8:40, 81°F at 9:30AM [SeaC/NTrail-MBT/SeaC]
Sa – 10 miles recovery at 7:32 mpm pace, 85°F at 12:40PM [SeaC/NTrail-MBT-2M-MBT/SeaC] Very warm and humid, soaked shoes
Su – 14½ miles average pace of 7:31 mpm, much better than Saturday; clear and sunny with nice dry air, 83°F from 1PM [FWRes/2x(2M-MBTrail)-MacL/FWRes]
My left Achilles is still feeling a little tender. I ordered a pair of DS Trainer 13s to replace the old Saucony Tangent-3s, but they won’t arrive until Monday or Tuesday. I slept in Saturday instead of going to the Summer Kick-off 5K. The combination of my laziness, the cost of gasoline, warm and humid weather, and my tender Achilles was enough to keep me in bed.
The Beach to Bay Relay Marathon in Corpus Christi is this Saturday. I won't be able to sleep in and blow off that race.
Monday, May 5, 2008
Last Week: Out on the Trails
55½ miles for the week of April 27th through May 4th
M –4¾ miles, recovery run, average pace 8:43 mpm, 60°F at 4AM [Dow]
Tu – 5¾ miles, average pace 6:53 mpm, half mile warmp, then the Dow- 2 miles hard in 12:58, then ¾ mile easy, and the Dow- 2 miles return hard in 13:13, 56°F at 4AM very nice [Ol/Dow/Ol] I was disappointed with this tempo run. Conditions probably won’t be this good again (cool and no wind) for the next five months.
W AM – 4 miles, average pace 7:45 mpm, 73°F at 4AM [Dow-]
W PM – 5¾ miles, with 3x1M/400 recoveries, average pace 6:57 mpm, Miles in 5:52.7, 5:53.8 and 5:54.3, 76°F at 7PM with a Gulf wind at 13 mph with gusts to 20 [B’Wood track]
Th – 4¾ miles, recovery run, average pace 8:21 mpm, 76°F at 4AM [Dow]
F - 9, average pace 7:20, 84°F at 2:30PM [SeaC/NTrail-2x2M/SeaC]
Sa – 8 miles recovery at 8:23 mpm pace, 81°F at 12:30PM [FWRes]
Su – 13½ miles average pace of 7:31 mpm, clear and sunny to hazy sun later, 74°F to 76°F from 10AM [FWRes/2x2M-MBTrail/FWRes]
Saturday and Sunday’s runs were out on the river dike. I haven’t run this portion of the dike for a couple of years because of ongoing construction at the hurricane pumping station. On Sunday I combined this portion with a couple runs on the Bottomlands Park trails for a 13½ mile run with only one mile on a street. On Saturday I scared up several deer. Because there’s only a narrow strip of land along the dike, I got to watch them run at least a quarter mile. They’re so graceful. A little farther down I saw what looked like a small brown dog with spindly legs on the dike. It went into the tall grass and never reappeared. I stopped running and crept up to where it disappeared and discovered a small spotted fawn hiding in the grass. I’ve never seen one so close before. On Sunday there was a huge alligator at the base of the dike. It must’ve been at least 12 feet long.
My left Achilles is feeling a little tender again. I think my Saucony Tangent-3s are finally coming to their end. They’ve worked out well but they’re being discontinued in June. I might wait until the closeout sales to buy another pair. AAFES has DS Trainer-13s now at $81 so I might try them. REI has some closeout DS Trainer-12s for $55, but they only have sizes up to 12. I need 13s for my big feet.
M –4¾ miles, recovery run, average pace 8:43 mpm, 60°F at 4AM [Dow]
Tu – 5¾ miles, average pace 6:53 mpm, half mile warmp, then the Dow- 2 miles hard in 12:58, then ¾ mile easy, and the Dow- 2 miles return hard in 13:13, 56°F at 4AM very nice [Ol/Dow/Ol] I was disappointed with this tempo run. Conditions probably won’t be this good again (cool and no wind) for the next five months.
W AM – 4 miles, average pace 7:45 mpm, 73°F at 4AM [Dow-]
W PM – 5¾ miles, with 3x1M/400 recoveries, average pace 6:57 mpm, Miles in 5:52.7, 5:53.8 and 5:54.3, 76°F at 7PM with a Gulf wind at 13 mph with gusts to 20 [B’Wood track]
Th – 4¾ miles, recovery run, average pace 8:21 mpm, 76°F at 4AM [Dow]
F - 9, average pace 7:20, 84°F at 2:30PM [SeaC/NTrail-2x2M/SeaC]
Sa – 8 miles recovery at 8:23 mpm pace, 81°F at 12:30PM [FWRes]
Su – 13½ miles average pace of 7:31 mpm, clear and sunny to hazy sun later, 74°F to 76°F from 10AM [FWRes/2x2M-MBTrail/FWRes]
Saturday and Sunday’s runs were out on the river dike. I haven’t run this portion of the dike for a couple of years because of ongoing construction at the hurricane pumping station. On Sunday I combined this portion with a couple runs on the Bottomlands Park trails for a 13½ mile run with only one mile on a street. On Saturday I scared up several deer. Because there’s only a narrow strip of land along the dike, I got to watch them run at least a quarter mile. They’re so graceful. A little farther down I saw what looked like a small brown dog with spindly legs on the dike. It went into the tall grass and never reappeared. I stopped running and crept up to where it disappeared and discovered a small spotted fawn hiding in the grass. I’ve never seen one so close before. On Sunday there was a huge alligator at the base of the dike. It must’ve been at least 12 feet long.
My left Achilles is feeling a little tender again. I think my Saucony Tangent-3s are finally coming to their end. They’ve worked out well but they’re being discontinued in June. I might wait until the closeout sales to buy another pair. AAFES has DS Trainer-13s now at $81 so I might try them. REI has some closeout DS Trainer-12s for $55, but they only have sizes up to 12. I need 13s for my big feet.
Thursday, May 1, 2008
Not Running-Related, But...
I'm a sucker for these type of stories: New York Times article Those women make me feel good about collegiate athletics.
Central Washington infielders carry a Western Oregon batter around the bases to let her complete her home run after she blew out her knee at first base.
That's real sportsmanship.
Central Washington infielders carry a Western Oregon batter around the bases to let her complete her home run after she blew out her knee at first base.
That's real sportsmanship.
Monday, April 28, 2008
Last Week: a New TTCR, a Mediocre 5K, and Love Bugs
46¼ miles for the week of April 21st through April 27th
M –4 miles, recovery run, average pace 8:50 mpm, 74°F at 4AM [Dow-]
Tu – 5¼ miles, average pace 6:41 mpm, half mile warmp, then the Dow- 2 miles hard in 12:29.5, then ¾ mile easy, and the Dow- 2 miles return hard in 12:30.6, 76°F at 4AM warm and humid with foggy glasses [Ol/Dow]
W AM – 4 miles, average pace 7:49 mpm, 76°F at 4AM [Dow-]
W PM – 5 miles, with 4x800/400 recoveries, average pace 7:10 mpm, 800s in 2:47.7, 2:48.9, 2:46.2 and 2:48.8, 78°F at 7PM with a Gulf wind at 13 mph with gusts to 20 [B’Wood track]
Th – 7½ miles, recovery run, average pace 8:20 mpm, 81°F at 11:30AM waiting to go to work [FlagR-P-P]
F - 0, worked from 1630 Thursday to 0730 Friday, 75°F at 4AM
Sa – 8 miles with a 5K race at 6:07 mpm pace, RAIN, 69°F at 8AM [Freeport5K]
Su – 12½ miles average pace of 7:29 mpm, overcast with filtered sun later, 72°F from 2:30PM [SeaC/NTrail-MBTrail-2x2M MBTrail/SeaC]
Tuesday’s tempo run was the best ever, a 25:00, almost 4 seconds faster than February 19th’s previous Dow- World Record. I was really surprised and pleased with this run, especially considering the 76°F temperature with matching dewpoint in the mid-70s.
I had high hopes for Saturday’s Freeport 5K, but I ended up with a disappointing 19:00. Despite the steady rain, conditions were much better during Saturday’s race than during Tuesday’s tempo run. I just didn’t have any Mojo Saturday. After the first mile, the insole of my right shoe slipped back and folded up just in front of the heel. I can’t say it hurt my race performance much, but it felt strange and with the rain was another unwelcome diversion. I didn’t see BrettP until after the race. I’m happy he’s running and racing again. He’s only been training a few months, but I’m sure it won’t be long until I’m following him again. The competition will be good.
Love Bugs
I don't know what love bugs do other than reproduce, keep carwashes in business and irritate runners. They certainly are good at reproducing. When you see a black cloud up ahead, breath in through your nose only.
M –4 miles, recovery run, average pace 8:50 mpm, 74°F at 4AM [Dow-]
Tu – 5¼ miles, average pace 6:41 mpm, half mile warmp, then the Dow- 2 miles hard in 12:29.5, then ¾ mile easy, and the Dow- 2 miles return hard in 12:30.6, 76°F at 4AM warm and humid with foggy glasses [Ol/Dow]
W AM – 4 miles, average pace 7:49 mpm, 76°F at 4AM [Dow-]
W PM – 5 miles, with 4x800/400 recoveries, average pace 7:10 mpm, 800s in 2:47.7, 2:48.9, 2:46.2 and 2:48.8, 78°F at 7PM with a Gulf wind at 13 mph with gusts to 20 [B’Wood track]
Th – 7½ miles, recovery run, average pace 8:20 mpm, 81°F at 11:30AM waiting to go to work [FlagR-P-P]
F - 0, worked from 1630 Thursday to 0730 Friday, 75°F at 4AM
Sa – 8 miles with a 5K race at 6:07 mpm pace, RAIN, 69°F at 8AM [Freeport5K]
Su – 12½ miles average pace of 7:29 mpm, overcast with filtered sun later, 72°F from 2:30PM [SeaC/NTrail-MBTrail-2x2M MBTrail/SeaC]
Tuesday’s tempo run was the best ever, a 25:00, almost 4 seconds faster than February 19th’s previous Dow- World Record. I was really surprised and pleased with this run, especially considering the 76°F temperature with matching dewpoint in the mid-70s.
I had high hopes for Saturday’s Freeport 5K, but I ended up with a disappointing 19:00. Despite the steady rain, conditions were much better during Saturday’s race than during Tuesday’s tempo run. I just didn’t have any Mojo Saturday. After the first mile, the insole of my right shoe slipped back and folded up just in front of the heel. I can’t say it hurt my race performance much, but it felt strange and with the rain was another unwelcome diversion. I didn’t see BrettP until after the race. I’m happy he’s running and racing again. He’s only been training a few months, but I’m sure it won’t be long until I’m following him again. The competition will be good.
Love Bugs
I don't know what love bugs do other than reproduce, keep carwashes in business and irritate runners. They certainly are good at reproducing. When you see a black cloud up ahead, breath in through your nose only.
Friday, April 25, 2008
Some Boston Trivia
Can you tell I missed going to Boston? Maybe next year.
Here's an old video of the 1979 race:
Qualifying history
1970: first mention of qualifying standard- 4:00
1971: standard lowered to 3:30 w/q-times at shorter distances also
1972: shorter distances qualifying dropped
1973: shorter distance qualifying restored
1977: men under 40/sub 3:00, all others- 3:30
1980: men under 40/sub 2:50, other men/sub 3:10, women/sub 3:20
1981: male masters/sub 3:30
1987: all divisions Q-times relaxed by 10 min
* In addition, relaxed standards for 50-59, 60+ groups
1990:
18-34m 3:10, w 3:40
35-39m 3:15, w 3:45
40-44m 3:20, w 3:50
45-49m 3:25, w 3:55
50-54m 3:30, w 4:00
55-59m 3:35, w 4:05
60-64m 3:40, w 4:10
65-69m 3:45, w 4:15
70+m 3:50, w 4:20
The current standards were last updated in 2003 with more generous qualifying times for the older age groups.
18-34 3hrs 10min 3hrs 40min
35-39 3hrs 15min 3hrs 45min
40-44 3hrs 20min 3hrs 50min
45-49 3hrs 30min 4hrs 00min
50-54 3hrs 35min 4hrs 05min
55-59 3hrs 45min 4hrs 15min
60-64 4hrs 00min 4hrs 30min
65-69 4hrs 15min 4hrs 45min
70-74 4hrs 30min 5hrs 00min
75-79 4hrs 45min 5hrs 15min
80 and over 5hrs 00min 5hrs 30min
I can only dream of running up Hereford Street and down Boylston at these paces. What a race!
Here's an old video of the 1979 race:
Qualifying history
1970: first mention of qualifying standard- 4:00
1971: standard lowered to 3:30 w/q-times at shorter distances also
1972: shorter distances qualifying dropped
1973: shorter distance qualifying restored
1977: men under 40/sub 3:00, all others- 3:30
1980: men under 40/sub 2:50, other men/sub 3:10, women/sub 3:20
1981: male masters/sub 3:30
1987: all divisions Q-times relaxed by 10 min
* In addition, relaxed standards for 50-59, 60+ groups
1990:
18-34m 3:10, w 3:40
35-39m 3:15, w 3:45
40-44m 3:20, w 3:50
45-49m 3:25, w 3:55
50-54m 3:30, w 4:00
55-59m 3:35, w 4:05
60-64m 3:40, w 4:10
65-69m 3:45, w 4:15
70+m 3:50, w 4:20
The current standards were last updated in 2003 with more generous qualifying times for the older age groups.
18-34 3hrs 10min 3hrs 40min
35-39 3hrs 15min 3hrs 45min
40-44 3hrs 20min 3hrs 50min
45-49 3hrs 30min 4hrs 00min
50-54 3hrs 35min 4hrs 05min
55-59 3hrs 45min 4hrs 15min
60-64 4hrs 00min 4hrs 30min
65-69 4hrs 15min 4hrs 45min
70-74 4hrs 30min 5hrs 00min
75-79 4hrs 45min 5hrs 15min
80 and over 5hrs 00min 5hrs 30min
I can only dream of running up Hereford Street and down Boylston at these paces. What a race!
Tuesday, April 22, 2008
A New Tuesday Tempo Record
It was over 75 degrees this morning, overcast and slightly foggy: not very good conditions for a heavyweight like me. But I was able to eeek out a new course record for my Dow- Tuesday Tempo run!
5¼ miles, average pace 6:41 mpm, half mile warmp, then the Dow- 2 miles hard in 12:29.5, then ¾ mile easy, and the Dow- 2 miles return hard in 12:30.6, 75.6°F from 4AM to 5AM. I didn't quite break 25, but I'm really happy with this one. I was completely soaked in sweat and even left a puddle in the kitchen while I made my lunch.
This hasn't been too bad a year for Tuesday Tempo runs.
5¼ miles, average pace 6:41 mpm, half mile warmp, then the Dow- 2 miles hard in 12:29.5, then ¾ mile easy, and the Dow- 2 miles return hard in 12:30.6, 75.6°F from 4AM to 5AM. I didn't quite break 25, but I'm really happy with this one. I was completely soaked in sweat and even left a puddle in the kitchen while I made my lunch.
This hasn't been too bad a year for Tuesday Tempo runs.
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