August enters with a few bangs. Last week, I hit 80 miles for the first time in this round of training. It included the Elvis is Alive 5K, and 21 miles up at Ras's homestead... revisiting our old friend, Norb. And after a long 8 mile tempo run last night, I'm actually feeling pretty good today.
Some highlights:
Last Monday (8/3) was a pretty cool run with w/ Claudia, Paul, and Jason. Excluding a warm up and cool down, we ran 10 miles at about 7ish. We then ran 5x 400's. Theory was to simulate finishing very strong at the end of a 1/2 marathon. To my surprise, I blazed the 400's. 77, 77, 75, 73, 68. That 68 was awesome! For some dumb reason, I felt great. After that many miles, I would've expected to be dead.
I think I'll try to incorporate this workout up at the cabin, over the next 3 weeks...
Thursday night race: Elvis is Alive 5K
This was a majorly disappointing race for me. More like bomb, not bang. I was hoping that I'd be able to redeem myself after the Bastille Day Massacre. In theory, I should be able to run a 5K somewhere around 16:30ish. With Elvis, I went out thinking mid-5:20's, and then push for 5:20 in mile 3. That should put me around 16:30. Instead, I choked a 16:55. It may have been a PR, but it's not worthy of counting it as one.
Some highlights:
Last Monday (8/3) was a pretty cool run with w/ Claudia, Paul, and Jason. Excluding a warm up and cool down, we ran 10 miles at about 7ish. We then ran 5x 400's. Theory was to simulate finishing very strong at the end of a 1/2 marathon. To my surprise, I blazed the 400's. 77, 77, 75, 73, 68. That 68 was awesome! For some dumb reason, I felt great. After that many miles, I would've expected to be dead.
I think I'll try to incorporate this workout up at the cabin, over the next 3 weeks...
Thursday night race: Elvis is Alive 5K
This was a majorly disappointing race for me. More like bomb, not bang. I was hoping that I'd be able to redeem myself after the Bastille Day Massacre. In theory, I should be able to run a 5K somewhere around 16:30ish. With Elvis, I went out thinking mid-5:20's, and then push for 5:20 in mile 3. That should put me around 16:30. Instead, I choked a 16:55. It may have been a PR, but it's not worthy of counting it as one.
Mile 1 was 5:26ish. It seemed to feel good. Too good though... Unfortunately, once I settled into my pace (just before passing the 1 mile), it took another mile to figure figure out that I was rolling too slow. Mile 2 wound up 5:31. Since I didn't have a soul around to push me, I just sucked it up and tried to get to the finish. A far cry from dropping the hammer. I'm guessing 3 was about 5:27-28, and a 30 second kick. I ran 16:55/56.
I let the heat wear on me (which really wasn't all that bad), and a lack of motivation get the better of me. My excuse is that I've only had 1 month of good training... maybe a month and a half. But in the end, it was a flop. I've got to stop coming up with lame excuses in these 5K's. I've been hammering my tempo runs and getting some good distance. My racing has been pathetic lately though.
Saturday was I went up to Wisconsin with Ras, C-well, and Creamers. We ran the Ras circuit: a 21 mile route in the hills. In spite of the down pour early in the morning and humidity that followed, I still managed to have a strong run.
Splits from last night's 8 mile tempo, which works out to be my last tempo before going to the cabin:
1 - 6:06.5
2 - 5:46.5
3 - 5:47.5
4 - 5:48.9
5 - 5:51.0
6 - 5:49.0
7 - 5:46.5
8 - 5:44.3
5:50 avg, 19sec neg split.
Saturday was I went up to Wisconsin with Ras, C-well, and Creamers. We ran the Ras circuit: a 21 mile route in the hills. In spite of the down pour early in the morning and humidity that followed, I still managed to have a strong run.
Splits from last night's 8 mile tempo, which works out to be my last tempo before going to the cabin:
1 - 6:06.5
2 - 5:46.5
3 - 5:47.5
4 - 5:48.9
5 - 5:51.0
6 - 5:49.0
7 - 5:46.5
8 - 5:44.3
5:50 avg, 19sec neg split.
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