Montclair Goodwill 5k

Ran 21:35 for the Montclair Goodwill 5k on Saturday. Split were something like 6:28, 6:58, 7:28. Tried to go slow for the first mile but it was somewhat downhill and everyone else was just booking. And I forgot to charge my Garmin so that was of no use. The second half of the second mile was uphill and it got the best of me. Overall though it was a success. The goal I set for this was several months ago was sub 7:00 pace and I did 6:57 so that was great. Time for a week or two off and then more endurance work and some indoor racing perhaps.

Upcoming 5k

I plan to run a 5k this coming Saturday and then call it a season and take a week or two off. Just going to do a couple easy runs Tuesday and Thursday this week. Feeling a little run down right now so hoping an easy week will leave me rested for the race. We shall see.

6 months in, 2 years to go...

... and things have gone pretty well...

1. Have been running regularly and getting fitter.
2. Have gone from 168 pounds (in January) to 157.
3. Despite the aches and pains haven't had any real injuries (knock, knock, knock).
4. Have generally taken it slow and steady -- except perhaps for the last two weeks.
5. Have gotten in several 8-mile runs -- tying my longest ever -- and was still able to run the next day.

Some possible goals for the next 6 months (and a bit more) ...

1. Work up to 14 or 15 miles for long run.
2. Run to work one morning (14+).
3. Run some indoor races in January or February (NJ USATF Masters Indoor 2/28).
4. "Qualifiy" for the Ridgewood Masters One Mile by running 5:30 before Memorial Day.
5. Run a series of sub-7-minute pace races: 5k, then 10k, then 15k or 10 miles.
6. Run 21:00 (6-minute pace) for 3.5 mile Chase Corporate Challenge in June.

And take it slow and easy (which probably eliminates number 4 -- and maybe number 6 as well).

Another year, another half dozen aches and pains...

1. Slight strain of right hamstring playing soccer this morning.
2. Soreness in left quad from overly aggressive tempo run last week.
3. General soreness in both big toes due to bunions.
4. Left shoulder tenderness causes left biceps tightness while running.
5. Right shoulder not much better.
6. Some tendenitis-like feelings along outside of left knee.

VDOT Correction

The online calculator at http://www.runworks.com/ seems to have a bug in it. The 2:50 0.5 mile trial that I did recently should come out as a VDOT of 46.4 not 48.1. So I guess I have been overdoing it for a couple weeks.

That also means that my outside goal of 21:00 for an upcoming 5k is likely right on.

Tempo Madness

So after establishing a new VDOT via a 2:50 1/2 mile I've now got in about two weeks of trying out the new paces. I've done 2 8-mile long runs at 8:30 or so (somewhat quicker out, as it's slightly downhill, somewhat slower back). No problems there. I've also done 2 tempo runs. The first went like this: 7:04 pace for 8 1/4 minutes, 7:32 pace for next 8 3/4 minutes. Total of 17 minutes and an overall 7:20 pace. The pace was supposed to be 7:02. The duration was supposed to be 20 minutes. This was done on the road/sidewalk so you could say the footing wasn't that great -- but footing wasn't the issue. Part of the issue was that I probably ran the first few minutes at around 6:50 pace and then just slowed from there. So today I did the tempo run on the treadmill. Did the whole 20 minutes at 8.5 mph (7:03 pace) with the incline at 2% for the 1st 10 minutes, then 1.5% for 2.5, 1.0% for 2.5, and 0.5% for the last 5 minutes. At the 10-minute mark my HR was 170. At the 15-minute mark it had dropped to 165. After the full 20 minutes it had dropped to 160 -- which is pretty much exactly the 90% of max HR that a tempo run should be at. If it's not too cold next Thursday I'll try the tempo run outdoors on the flat cinder marsh loop. The week after that I plan running a 5k race. Originally I was planning on shooting for a 7:00 pace with 21:00 as on outside long-shot goal. Now maybe I'll shoot for 6:30 pace with 20:00 as a long-shot. Or maybe I'll blow up and run 23:00. We will have to see.

1st All-Out Time Trial

Did my first all-out time trial on the marsh trail last week. I meant to do 1-mile but went out way too fast and cut it off after 1/2 mile. Mostly because I had stopped breathing at the 0.4 mile mark. Ended up with 1:16/1:34 splits for a 2:50 1/2 mile. That works out to a 48.1 VDOT. I had been training at 43.0. Not sure I want to jump my pace up that much in training. The easy/long pace is likely fine -- it's 8:30 and I did 8 miles Monday at 8:13 out and 8:34 back (it's a bit downhill out and then uphill back) -- but the tempo pace is likely too much. I'll give it a shot tomorrow on a controlled treadmill run and see how it goes.