The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 82FLow 56F
  • Temp: 65F
  • Hum: 100%
  • W: 6mph SW
SUNDAY
Sunny
High 71F
Low 48F
MONDAY
Sunny
High 73F
Low 52F
TUESDAY
Overcast
High 72F
Low 56F
WEDNESDAY
Light rain shower
High 69F
Low 57F

Monday - September 24

Rough day today. My neck and back were sore all day - possibly from sleeping wrong, possibly from the race on Saturday. I'll take today off and see how I feel tomorrow.

  • Health data: Sleep: 1 Stress: 2 Soreness: 1 Sick: 1

Sunday - September 23

Run
  • 42m 30s
  • 5.63 miles
  • 07m 33s /Mi
Easy recovery run today. Splits were 21:30 and 21:00. I was almost going to skip this workout because my right knee felt a little gimpy last night, but it felt fine this morning.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 4 Sick: 2 Overall Workout: 3

Saturday - September 22

Run
  • 19m 15s
  • 3.11 miles
  • 06m 12s /Mi
Well, I didn't quite get 19, but I was pretty close. The above time is unofficial. I'll update it with the official time when it is posted at beaverdash.org. I was planning to go out for the first mile at 6:00-6:05. Then if I could get to the second mile by 12:10, I thought I could probably cover the last 1.1 in 6:50 to get home in 19. The first mile felt quick but controlled. I was shocked to hear the guy bark out 5:52...5:54! I knew that was faster than I wanted to be, but remembering yesterday's research, I thought maybe that was where I should be after all. The second mile started to hurt when I got to about 8 minutes. I hit the split for 2 miles at 12:14, or 6:20 for the second mile. I didn't hear my third mile time because by then I was in too much pain. Judging by my finishing time, it must have been around 6:20 again, with the last .1 going in 40 seconds. I was a little sorry to get passed by about 3-4 guys in the last 30 yards or so. But they were all guys I had just passed at about the 3 mile mark, so it evens out. With today's result, I am left to wonder what would have happened if I had run the 10K instead. Using the running calculators I've found on the internet, this time would translate to something right at 40 minutes for a 10K. I don't know how accurate those are, but I'm guessing they're pretty close. This is something to ponder, but I can't worry about it. I consciously chose to do the 5K instead. I'll just know exactly what my goal will be when I do get around to running a 10K. All in all, I'm pretty happy with today's result. I don't think I'm quite ready to break 19, as I put in about as good an effort as I could do today. I know I'll get there soon, and next year, I'll be trying to break 18. Update: Results are posted. 29th place overall, out of a total of 760 finishers. 27/329 men; 11/106 in age group (30-39). It looks like 2 of the 3 guys that passed me at the end were in my AG. The guy right behind me was also in my AG, but I had an advantage over him. I wasn't pushing a stroller! That is an unbelievable time considering he pushed a stroller for 5K.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 1 Sick: 2 Overall Workout: 5

Friday - September 21

Run
  • 12m 43s
  • 2.00 miles
  • 06m 22s /Mi

Well, you know me, I can't just run easy. I ran a hard mile in 5:50. Then I felt like I really shut it down for the second mile, but that was still 6:53. I'm hoping to go out at about 6:10 pace to start off tomorrow. It's tough to know just how hard that is.

I found a very interesting article on 5K pacing. Check it out here: http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,0...

and here: http://www.runnersworld.com/article/0,7120,s6-238-244-259-11404-0,0...

It's a very small sample size, and female model, but still interesting. Basically, what it's telling me is if I want to run my best 5K time, I shouldn't try to hit the first mile at 6:10 if I think I could maintain that pace. Rather I should start out at 5:47 or so (6% faster) and just try to hang on. In other words, do the first mile exactly like I did today, and then just try to keep it going. I don't know if that sounds right, but it's something to think about. Maybe I'll shoot for 6:00 pace for the first mile.

I think I'm going to take today off as well. I might go for a light jog this evening, but it's supposed to be hot today, so we'll see. I might just do 1-2 miles on the treadmill, nice and easy, this evening.

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 2 Overall Workout: 3

Thursday - September 20

Rest day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 2

Wednesday - September 19

Bike
  • 36m 13s
  • 13.00 miles
  • 21.54 Mi/hr

First brick since the Belmond tri. It was a little windy, but not too bad. Temp was low 60's.

Bike went pretty well. I was trying to go fairly hard. Now stop me if you've heard this before, but the seat was a little uncomfortable today. I have to try the comfy seat again. I need to figure something out because I'm starting to get to the point of not wanting to even take the bike out because of the seat. Prediction?.....Pain.

Run
  • 19m 18s
  • 3.00 miles
  • 06m 26s /Mi

The run was great. I didn't hurry through a transition, so I'm sure that helped me recover a bit. I was probably off the bike for 3-4 minutes before starting the run. Splits on the run were 6:32, 6:26, and 6:20. Don't get too excited about the negative splits. They're mostly a product of 1. brick legs for the first quarter mile, and 2. the big hill I go up on the last quarter of the first mile (and therefore down the first quarter of the last mile). This was actually a very hilly route for a 3 mile course.

I'm pleased with the 19:18 for the 3 miles as part of a brick. I'm thinking with a day off on Friday, and a proper warmup, (and no 36-minute bike ride right before) I might actually be able to do the 5K in 19:00 on Saturday.

Sport #1
  • BMX Freestyle
  • 30m

Just kidding. I didn't do any "freestyle" today. I did take out the mountain bike to verify mile markers and other distances on today's route. Today's run was basically half of the 5.6 mile run I sometimes do, so I also continued down to the intersection and made a note of where the turnaround would be for doing a 10K (just a few extra blocks). Nice, easy, comfortable ride for about 6.5 miles total.

Sport #2
  • Walking
  • 1h 15m

Just kidding. I didn't do any "freestyle" today. I did take out the mountain bike to verify mile markers and other distances on today's route. Today's run was basically half of the 5.6 mile run I sometimes do, so I also continued down to the intersection and made a note of where the turnaround would be for doing a 10K (just a few extra blocks). Nice, easy, comfortable ride for about 6.5 miles total.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 1 Sick: 2 Overall Workout: 5

Tuesday - September 18

Swim
  • 30m
  • 1640.42 yards
  • 01m 50s /100 yards
Considering this was my first swim in almost 3 weeks, I'm pretty happy with the results. It seems we are all getting reacquainted with the water this week. I had been putting off renewing my pass at the Bell Center for the past 2 weeks. I finally got that done. Spouse membership for 1 year = 55 bucks. Can't beat that. There were a bunch of idiots from TC or Phi Delt or somewhere practicing for their Anchorsplash synchronized swim. It was a little nostalgic to see them doing their routine. I intentionally picked the lane closest to them so there would be more waves to simulate an OWS. Every so often, they would all jump in at the same time, creating some huge chop. I even had to sight a few times to make sure I wasn't going to crash into any of them. I need to work on my swim endurance. My aerobic endurance was fine, but I could tell my arms were out of shape. My form was becoming very erratic at the end. And I'm pretty sore in the shoulders now. So I was talking with Jeremy Haack on Sunday - I think he graduated with you guys in '99, if you remember him from Drake. He ran track and CC there with Matt Gabrielson and Jason Lehmkuhle and those guys. The reason I know him is because he got married to Sally Hanson (6'4", friend of Anisa), and she is an assitant pharmacy professor at Drake, like Anisa. Anyway, we sometimes talk about the triathlons and running. I knew that he was an outstanding runner, so I was asking him what his best times were for various distances. I told him that I've been working toward getting down to 40 minutes for the 10K. I asked him what his best 10K was, knowing he'd be somewhere in the 30's. I was expecting the answer to be 36 or 37 something. Imagine my amazement when he said thirty......TWO! I just thought, holy crap, that's barely over 5-minute pace. He said his best mile time was 4:08. I told him I train at around 7-minute pace. So he said he'd run with me if I wanted to because that's the pace he usually runs for training. That'd be cool, but I'm a little nervous to run with someone that much faster. Granted, he's not in 32-minute 10K pace, but I'm sure he could still go 37 or so. I think he'd be good at tri's. Maybe I'll try to talk him into them.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Overall Workout: 4

robfornoff's Training Log


 September 2007 
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