This was my 4th run in hk, the first 3 were
2 miles, 3 miles, and 1.5 miles.
This one was 6 miles.
we went to a park near Sister's house so YY could play on the playground, Sally could Yup, Yup, Yup with her Mom and I could get a long run in. The park was not that big, so I did one loop on the inside trails, then one loop around the outside which ended up around 18 minutes. The next time out I found a bike trail that led to a river nearby so I followed for a mile, then turned around since I promised to check in after 20 minutes. The path was great and I found a shorter route, so on my third time out I took the shorter route there so I could run along the river for a while. This area is newer so it's cleaner and prettier. I finally was able to get into the groove and relax. Then I had to turn around and go back as the 7 days of standing, walking, carrying and holding have gotten to me and I didn't want to get stuck too far away.
Can't wait to load the gps data onto my computer to see my HK runs on the map :-)
Saturday, December 29, 2007
Tuesday, December 25, 2007
Saturday, December 15, 2007
2008 race schedule
Met with the coach last week to go over the race schedule for next year.
so here it is...
02/23 Coach Bubba 20k
03/15 Run for the oaks 5k - goal race < 25 minutes
04/13 Finish strong tri
05/3 white lake half ironman - maybe doing the swim relay leg
05/4 white lake sprint tri
05/17 Surf and turf tri
06/08 4.4 mile chesapeake bay swim
06/29 Kure beach sprint tri
07/13 Muddy Buddy
08/09 Bandits Challenge - maybe
08/23 Sportsplex sprint tri
09/20 Wilmington YMCA sprint tri
10/04 Pinehurst olympic tri
will have to decide what to do after that based on if I decide to do an ironman in 09
so here it is...
02/23 Coach Bubba 20k
03/15 Run for the oaks 5k - goal race < 25 minutes
04/13 Finish strong tri
05/3 white lake half ironman - maybe doing the swim relay leg
05/4 white lake sprint tri
05/17 Surf and turf tri
06/08 4.4 mile chesapeake bay swim
06/29 Kure beach sprint tri
07/13 Muddy Buddy
08/09 Bandits Challenge - maybe
08/23 Sportsplex sprint tri
09/20 Wilmington YMCA sprint tri
10/04 Pinehurst olympic tri
will have to decide what to do after that based on if I decide to do an ironman in 09
Negative splits rock
Met up with some people this morning at umstead park for a run. Didn't know how far, or how fast, but didn't really care. The plan was to just run how I felt. It was cold. 43 degrees and I had shorts and a long sleeve shirt and a fleece sweat shirt. Started off with the faster group. I told them I was going to run with them until I warmed up, then slow down to go with the slower group where I belonged. It was cold and windy, but they were doing 8:30 pace so I warmed up quick in about 5 minutes. I was feeling good, but 8:30 is not for me in the park. So the other group was doing about 11 min pace, a little too slow, but they turned around after 30 minutes and I kept going to the 3 mile mark.
first 3 miles 31:54 / 10:35 pace.
then I turned around and decided to negative split back in hopes to catch back up to the other group before they got back. They had a 1/2 mile head start but I figured I would catch them with a tempo run down the hill to the spillway.
tempo run
1.84 miles 16:38 - 9:03 pace.
Then I hit half mile hill, they had just started up, so I passed them early on. But I didn't want to slow down since the speed was feeling good.
1/2 mile hill
.54 miles 5:40 - 10:26 pace.
At the top I didn't stop and just kept going. It is still up hill to the parking lot where we started, but I wanted to get there by 1 hour to make a 10 min pace for the run so I kept pushing.
finish stretch
.62 miles 6:01 - 9:48 pace.
stats for the whole run
6 miles 1:00:14 - 10:01 pace
first 3 miles 31:54 / 10:35 pace.
then I turned around and decided to negative split back in hopes to catch back up to the other group before they got back. They had a 1/2 mile head start but I figured I would catch them with a tempo run down the hill to the spillway.
tempo run
1.84 miles 16:38 - 9:03 pace.
Then I hit half mile hill, they had just started up, so I passed them early on. But I didn't want to slow down since the speed was feeling good.
1/2 mile hill
.54 miles 5:40 - 10:26 pace.
At the top I didn't stop and just kept going. It is still up hill to the parking lot where we started, but I wanted to get there by 1 hour to make a 10 min pace for the run so I kept pushing.
finish stretch
.62 miles 6:01 - 9:48 pace.
stats for the whole run
6 miles 1:00:14 - 10:01 pace
Saturday, December 8, 2007
Reindeer romp 5k
first the numbers...
total time 26:48 8:37 pace
mile 1 - 8:18
mile 2 - 8:58
mile 3 - 8:50
.12 - :42
So I started off too fast as usual, but I started in the front and at the horn, all the little kids took off sprinting, they made it a quarter mile or so, then they either stopped and walked, or slowed to a crawl, so even though I started in front, I still found myself passing people left and right for the first mile.
The second mile was a lot less crowded as we encountered many hills there were a bunch of parents running with their kids trying to keep them going on this part. My faith in the human race was slightly restored...
Mile 3 started great as we ran by the start and the 1/2 mile downhill stretch, but then the second half was all uphill and very challenging to keep the pace up. Went by 3 volunteers and although they were no where near each other, they were all "almost there". :-)
I like the course, even though it is a little tough on the ankles, but if it grows in numbers it will be harder to navigate.
This is my last race for the year so look for a year wrap up coming soon. I felt really good about my speed for this one and think my "break 25 minutes" goal for the run for the oaks is possible.
total time 26:48 8:37 pace
mile 1 - 8:18
mile 2 - 8:58
mile 3 - 8:50
.12 - :42
So I started off too fast as usual, but I started in the front and at the horn, all the little kids took off sprinting, they made it a quarter mile or so, then they either stopped and walked, or slowed to a crawl, so even though I started in front, I still found myself passing people left and right for the first mile.
The second mile was a lot less crowded as we encountered many hills there were a bunch of parents running with their kids trying to keep them going on this part. My faith in the human race was slightly restored...
Mile 3 started great as we ran by the start and the 1/2 mile downhill stretch, but then the second half was all uphill and very challenging to keep the pace up. Went by 3 volunteers and although they were no where near each other, they were all "almost there". :-)
I like the course, even though it is a little tough on the ankles, but if it grows in numbers it will be harder to navigate.
This is my last race for the year so look for a year wrap up coming soon. I felt really good about my speed for this one and think my "break 25 minutes" goal for the run for the oaks is possible.
Thursday, November 29, 2007
re - disconnected
So I ran today,
it was 38 degrees so I brought my gloves, a head band, my sweatshirt with the hood, and my mp3 player since I was going to be solo today and I haven't done a run solo over 30 minutes in I don't know how long.
I arrive at the start location and go to get my gloves out and I only have one. doh! well it's not that windy, so I can just put my hands in my sleeves until I warm up and it should be fine, so I grab the mp3 player and leave the headband since it doesn't work too well with the earphones which I why I brought the unibomber hooded sweatshirt. I start walking and notice that my mp3 battery is completely dead. It somehow got turned on and drained. Oh well, put that back in the car, and start to think I shouldn't be running today. Nothing seems to be going right and I'm tired from only 5 hours of sleep and it's 38 degrees and I'm wearing shorts with no gloves.
Well I somehow convince myself to just go ahead and I'm sure I will feel better about it later. So off I go. about 1/2 mile into it I realize I should have worn the headband as it's much better than the unibomber hood and since I don't have the earphones I don't really need to the hood. When is this going to get better again?
Anyway my plan was 2 mile warmup from the car to the water fountain, then mid tempo to the top of cemetery hill, then 1 mile easy back to the airport over look, then 1 mile plus at race pace on the downhill back to the park entrance which leaves 1/2 mile cool down back to the car.
About 1 mile into it, I see a doe cross the trail in front of me, not in a panic or stressed out like the deer usually are, it is taking it's time. It goes about 50 feet into the woods, stops, then turns and stares at me as I go by. Not wanting to be rude, I try to start a conversation. "So nice weather were having isn't it?". She just keeps staring at me. Of well, "Have a good run!" and I turn my attention back to the leaf covered trail. It took about 2 miles to fully warmup which worked out perfect as that was when the mid tempo part started. Now I'm feeling better, going at about 9:20 pace, nice and warm I can start to feel my fingers again, but my knees and ankles are still numb. 6 minutes of that and it's time to turn around and jog a little. About 1 mile back, heart rate back to normal feeling good, I can now feel my knees, I'm sure my ankles will be next :-). Pick up the pace on the slight down hill to 8:45, now I breathing hard, but everything seems to be working right so I keep that pace to the park entrance and then a nice easy cool down jog back to the car.
See I was right, I just went and it did feel better, now for some coffee :-)
it was 38 degrees so I brought my gloves, a head band, my sweatshirt with the hood, and my mp3 player since I was going to be solo today and I haven't done a run solo over 30 minutes in I don't know how long.
I arrive at the start location and go to get my gloves out and I only have one. doh! well it's not that windy, so I can just put my hands in my sleeves until I warm up and it should be fine, so I grab the mp3 player and leave the headband since it doesn't work too well with the earphones which I why I brought the unibomber hooded sweatshirt. I start walking and notice that my mp3 battery is completely dead. It somehow got turned on and drained. Oh well, put that back in the car, and start to think I shouldn't be running today. Nothing seems to be going right and I'm tired from only 5 hours of sleep and it's 38 degrees and I'm wearing shorts with no gloves.
Well I somehow convince myself to just go ahead and I'm sure I will feel better about it later. So off I go. about 1/2 mile into it I realize I should have worn the headband as it's much better than the unibomber hood and since I don't have the earphones I don't really need to the hood. When is this going to get better again?
Anyway my plan was 2 mile warmup from the car to the water fountain, then mid tempo to the top of cemetery hill, then 1 mile easy back to the airport over look, then 1 mile plus at race pace on the downhill back to the park entrance which leaves 1/2 mile cool down back to the car.
About 1 mile into it, I see a doe cross the trail in front of me, not in a panic or stressed out like the deer usually are, it is taking it's time. It goes about 50 feet into the woods, stops, then turns and stares at me as I go by. Not wanting to be rude, I try to start a conversation. "So nice weather were having isn't it?". She just keeps staring at me. Of well, "Have a good run!" and I turn my attention back to the leaf covered trail. It took about 2 miles to fully warmup which worked out perfect as that was when the mid tempo part started. Now I'm feeling better, going at about 9:20 pace, nice and warm I can start to feel my fingers again, but my knees and ankles are still numb. 6 minutes of that and it's time to turn around and jog a little. About 1 mile back, heart rate back to normal feeling good, I can now feel my knees, I'm sure my ankles will be next :-). Pick up the pace on the slight down hill to 8:45, now I breathing hard, but everything seems to be working right so I keep that pace to the park entrance and then a nice easy cool down jog back to the car.
See I was right, I just went and it did feel better, now for some coffee :-)
Friday, November 23, 2007
Triangle Turkey Trot 8k
Not a lot of time for this one, so only a quick summary will have to do...
Official times
Chip Time - 45:22 9:07
Gun Time - 45:54 9:14
1 mile fun run, Lilyan ran almost the whole way, except for a couple short rides in the jogger, and one shortcut :-). During this part that I was using as a warmup, my legs were cramping from the yard work on Wednesday so I didn't have much hope for the run.
After the fun run, I had to go to the bathroom, but all the port o john's were across Cary Parkway in the IO sports parking lot. So I had about 6 minutes to run over, go, then run back before the start. I decided to go for it. that was a good decision. But just as I get back, I had about one minute to rest and talk when the horn sounded.
mile 1
1.03 miles, 8:31 / mile, 158 ave hr
It took me about 35 seconds to get to the start line, then it was extremely crowded, but the sidewalk was clear so I hoped up to the sidewalk and took off. I wanted to do about 9:10-9:15 pace, so 8:31 was a bit fast...
mile 2
1.01 miles, 9:04 / mile, 166 ave hr
now right on pace, Melisa passed me here saying she was going to try to do 9 min pace, but she was gone in a matter of minutes and I didn't see her again. She ended up with an 8:53 pace
mile 3
1.00 miles, 9:06 / mile, 170 ave hr
still right on pace even though this mile and the last were mostly up hill.
mile 4
.97 miles, 8:49 / mile, 171 ave hr
This mile was awesome as we finally got a nice long downhill to recover so I picked up the pace and tried to relax.
mile 5
1.05 miles, 9:24 / mile, 173 ave hr
This mile was really tough, so much for a negative split, but I finished strong and got a 2 minute PR for an 8K, woo hoo
one more race for the year...
Official times
Chip Time - 45:22 9:07
Gun Time - 45:54 9:14
1 mile fun run, Lilyan ran almost the whole way, except for a couple short rides in the jogger, and one shortcut :-). During this part that I was using as a warmup, my legs were cramping from the yard work on Wednesday so I didn't have much hope for the run.
After the fun run, I had to go to the bathroom, but all the port o john's were across Cary Parkway in the IO sports parking lot. So I had about 6 minutes to run over, go, then run back before the start. I decided to go for it. that was a good decision. But just as I get back, I had about one minute to rest and talk when the horn sounded.
mile 1
1.03 miles, 8:31 / mile, 158 ave hr
It took me about 35 seconds to get to the start line, then it was extremely crowded, but the sidewalk was clear so I hoped up to the sidewalk and took off. I wanted to do about 9:10-9:15 pace, so 8:31 was a bit fast...
mile 2
1.01 miles, 9:04 / mile, 166 ave hr
now right on pace, Melisa passed me here saying she was going to try to do 9 min pace, but she was gone in a matter of minutes and I didn't see her again. She ended up with an 8:53 pace
mile 3
1.00 miles, 9:06 / mile, 170 ave hr
still right on pace even though this mile and the last were mostly up hill.
mile 4
.97 miles, 8:49 / mile, 171 ave hr
This mile was awesome as we finally got a nice long downhill to recover so I picked up the pace and tried to relax.
mile 5
1.05 miles, 9:24 / mile, 173 ave hr
This mile was really tough, so much for a negative split, but I finished strong and got a 2 minute PR for an 8K, woo hoo
one more race for the year...
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