Tuesday, September 25, 2007
A Little Faster
Yesterday's run was great! I ran 3.4 miles in 31mins which is a 9:08 pace. My fastest so far this year. As the end of my 5K race season comes to an end, I would like to go out on a high note and set my goal at 3.1 miles in 28mins. If I could hit that, I would be very happy. My first shot comes in 2 weeks. The St. Francis Fall Festival 5k is a local and the race route is almost the same one I run at least once a week. I know in race conditions I can bust out a little over 9 min mile. Lets just hope and see.
Saturday, September 22, 2007
Salve Regina's 5K Mansion Run
Last minute 5K race.
Salve Regina's 5K Mansion Run - PR!!!! 29:02 - 9.21 pace.
Salve Regina's 5K Mansion Run - PR!!!! 29:02 - 9.21 pace.
Thursday, September 20, 2007
2 Days in a Row
Well I learned a valuable lesson today, don't run 2 days in a row. Yesterday I ran a little over 4 miles and today I thought I could go out and do another 4, nope. Around mile 2 my legs tightened up and were very sore. I did manage to make it to the 3 mile marker but I had to walk the last mile back to my car. I don't think I will do that again.
Tomorrow will be an easy day. I will bike to the Y and hit the cross trainer for 30 mins, and then jump in the pool for a few training laps. I need to practice breathing!!!! I am going to take every opportunity I can to get in the pool and practice.
Tomorrow will be an easy day. I will bike to the Y and hit the cross trainer for 30 mins, and then jump in the pool for a few training laps. I need to practice breathing!!!! I am going to take every opportunity I can to get in the pool and practice.
Wednesday, September 19, 2007
Back to Normal
It was back to normal today after taking a few days off. Went to the YMCA, did a quick nautilus circuit and then out for a 4 mile run. I tried to add some speed to my run today. I ran the first mile in just over 8 minutes. After that I settled into my normal pace and finished out the run with conquering the hill from hell. I decided that I can't be a hill wimp anymore. So from now on I will be running up that hill, even if it kills me.
At the Y I checked out the pool schedule to see when they had all lanes available. I figured since I am not really focusing on any events for the next several months that I should at least start swimming. There were 5 lanes available at noon, so I went home for an hour changed into my bathing suit (what do people wear at the pool? The only thing I have is my board shorts. I guess that will do until I get a few pairs of Tri shorts) and I was off to the Y again. Got to the pool and there was an empty lane, YES! I jumped into the pool and the water felt great. I put my swim goggles on and thought about what I wanted to accomplish today. Basically just get in the water and try to swim a few laps practicing my breathing and my arm positions. Everything about the swim today was great except for the breathing. I had alot of trouble with the whole breathing out in the water and breathing in from one side or another. I could not get a rythum down and choked on alot of water. In all I swam 250meters. I didn't feel tired at all. My body felt great, I just need to work on breathing and I should be good to go!
At the Y I checked out the pool schedule to see when they had all lanes available. I figured since I am not really focusing on any events for the next several months that I should at least start swimming. There were 5 lanes available at noon, so I went home for an hour changed into my bathing suit (what do people wear at the pool? The only thing I have is my board shorts. I guess that will do until I get a few pairs of Tri shorts) and I was off to the Y again. Got to the pool and there was an empty lane, YES! I jumped into the pool and the water felt great. I put my swim goggles on and thought about what I wanted to accomplish today. Basically just get in the water and try to swim a few laps practicing my breathing and my arm positions. Everything about the swim today was great except for the breathing. I had alot of trouble with the whole breathing out in the water and breathing in from one side or another. I could not get a rythum down and choked on alot of water. In all I swam 250meters. I didn't feel tired at all. My body felt great, I just need to work on breathing and I should be good to go!
Tuesday, September 18, 2007
Shoreline Biathlon Race Report
The day was finally here. After a morning or making sure I had everything I need, double and triple checking my list, I was off to the race. You couldn’t have asked for better weather clear skies, little wind and no humidity. I got to the race area around 10:00. The race didn’t start until 11:00 but I wanted to get there early. After check in, I set up my bike in transition and then walked around checking out all the other cool bikes. I went into this race with a few goals in mind. The first goal was to simply finish the race. Second would to finish the race in less than 2 hours and the third, to run the 5 miles in under 50 minutes. Before I knew it, it was 11:00 and the race was about to start. After some announcements and a picture we were off.
Like the other races before this one, I started in the back knowing that a lot of these people are much better runners then I was. As it turned out, I passed a few people and only couple passed me in the beginning. There were no mile markers on the course so I just went by my previous split times to figure out were I was on the course. So for the first mile or so I felt really good. I set a comfortable pace for myself and even passed 2 people, YEAH! Starting from the back you can really see how the group of runners really spread out over time and people settle into there runs. I was with the same group of people the whole 5 miles. A fellow blogger and future Triathlete Michelle ran past me just before mile 2. I tried to keep up, but she is definitely a much stronger runner then I am. There was a water station around the 2.5 mile mark which I decided before the race I was going to walk through. I grabbed 2 cups of water, downed both and I was off again. From there to the end I really didn’t keep track of my time. I was just trying to stay in my rhythm. Within the closing mile or so I focused in on a guy and a girl that was just in front of him. I wanted to pass them before transition, so I kicked my butt in gear and passed both of them right before the entrance into transition. 5 mile run – 47:32 Goal Complete!
Transition went fast. I sucked down a vanilla Cliff Shot gel, drank some nice ice cold water, put on my helmet and was off. The coolest thing happened when walking with my bike to the bike start, someone yelled “Go 157!” How cool was that! Someone was cheering for me. What a boost that was. I grabbed my bike and lifted it over the guard rail and was off. I did that because there was a huge puddle at the exit out of the parking lot and I didn’t want to have a big line of mud going up my back.
At the start of the bike ride my legs felt great. I was totally expecting them to be screaming in pain or really tight, but everything was good. Around the first mile, the girl I passed right before transition passed me and I didn’t see her for the rest of the race. Around the 2nd mile, the race leader blew past me like I was standing still as he was just starting his 2nd lap. I would have to say the bike portion of the race went by pretty fast in my mind. I was mostly alone for the 2 laps. I probably passed 2 or 3 people who were on mountain bikes. I told myself I would take it easy on the first lap and then try to kick it up on the second. Once I started my second lap, I could feel the energy slowly slipping away. I just kept thinking to myself, just finish under 2 hours, just finish under 2 hours. With a mile to go I gave it everything I had. Coming up to the finish line I saw Kim and Brady also Michelle and her husband Scott cheering. Its so cool hearing people cheer for you. 16 mile Bike – 58min 25sec, with a total race time of 1:47:37 including transition. Goals Completed!!!
I had nothing left after crossing the finish line. After my first 5K I felt like I could have run harder, but after this race, there was nothing. I left everything on the course. I came in 65th out of 80. Not bad for my first multi-sport race. There is room for improvement in both the run and bike which I will start working on ASAP.
Like the other races before this one, I started in the back knowing that a lot of these people are much better runners then I was. As it turned out, I passed a few people and only couple passed me in the beginning. There were no mile markers on the course so I just went by my previous split times to figure out were I was on the course. So for the first mile or so I felt really good. I set a comfortable pace for myself and even passed 2 people, YEAH! Starting from the back you can really see how the group of runners really spread out over time and people settle into there runs. I was with the same group of people the whole 5 miles. A fellow blogger and future Triathlete Michelle ran past me just before mile 2. I tried to keep up, but she is definitely a much stronger runner then I am. There was a water station around the 2.5 mile mark which I decided before the race I was going to walk through. I grabbed 2 cups of water, downed both and I was off again. From there to the end I really didn’t keep track of my time. I was just trying to stay in my rhythm. Within the closing mile or so I focused in on a guy and a girl that was just in front of him. I wanted to pass them before transition, so I kicked my butt in gear and passed both of them right before the entrance into transition. 5 mile run – 47:32 Goal Complete!
Transition went fast. I sucked down a vanilla Cliff Shot gel, drank some nice ice cold water, put on my helmet and was off. The coolest thing happened when walking with my bike to the bike start, someone yelled “Go 157!” How cool was that! Someone was cheering for me. What a boost that was. I grabbed my bike and lifted it over the guard rail and was off. I did that because there was a huge puddle at the exit out of the parking lot and I didn’t want to have a big line of mud going up my back.
At the start of the bike ride my legs felt great. I was totally expecting them to be screaming in pain or really tight, but everything was good. Around the first mile, the girl I passed right before transition passed me and I didn’t see her for the rest of the race. Around the 2nd mile, the race leader blew past me like I was standing still as he was just starting his 2nd lap. I would have to say the bike portion of the race went by pretty fast in my mind. I was mostly alone for the 2 laps. I probably passed 2 or 3 people who were on mountain bikes. I told myself I would take it easy on the first lap and then try to kick it up on the second. Once I started my second lap, I could feel the energy slowly slipping away. I just kept thinking to myself, just finish under 2 hours, just finish under 2 hours. With a mile to go I gave it everything I had. Coming up to the finish line I saw Kim and Brady also Michelle and her husband Scott cheering. Its so cool hearing people cheer for you. 16 mile Bike – 58min 25sec, with a total race time of 1:47:37 including transition. Goals Completed!!!
I had nothing left after crossing the finish line. After my first 5K I felt like I could have run harder, but after this race, there was nothing. I left everything on the course. I came in 65th out of 80. Not bad for my first multi-sport race. There is room for improvement in both the run and bike which I will start working on ASAP.
It was a great race and I can’t wait to do it again next year. Next year – 1 hour 25 mins!
Monday, September 17, 2007
Race Complete!
Well I survived my first multi-sport race yesterday. It was awesome! I completed the race in 1 hour 47 mins. Guess thats my PR for that biathlon. I ran the 5 miles in 47 min 32secs, which I was hoping for under 50mins. The bike took a little longer then expected, 1 hour for 16 miles. I can see I really need improvement there. Anyways I will post a full race report tomorrow.
Friday, September 14, 2007
Ready for Race Day
After 4 months of training, which includes running a total 113 miles, biking 199 miles and two 5K races, I am ready for this biathlon. Back in May I could barely run a mile and didn't touch my bike in probably a year. Looking back it has been so amazing to see how far I have come. Now I just have to go out there on Sunday and give it everything I have, and to not only complete the race, but to have fun and celebrate this major accomplishment. Thanks to everyone who has supported me and I will post my results Sunday.
Thursday, September 13, 2007
Bike Course
I took a ride on the biathlon's bike course today. I didn't want to go full out but I did push it a little. The course is a 8 mile loop that will be done twice. It is mostly flat with a few small hills but nothing major. I completed the 16 mile ride in 54mins 40sec. A good time for me. I figure I will be around the same time on sunday since I didn't run 5 miles before today's ride. I am going to shoot for 50mins on Sunday. So If I can run the 5 miles in 45 - 50 mins and bike the course in 50mins, I am looking good for a sub 2 hour total time.
So tomorrow I plan on a short 3 mile run just to stay loose and to give my legs a little rest. Saturday I will not run or bike so I will be ready to go on Sunday. 3 days to go!
So tomorrow I plan on a short 3 mile run just to stay loose and to give my legs a little rest. Saturday I will not run or bike so I will be ready to go on Sunday. 3 days to go!
Wednesday, September 12, 2007
Last Long Run Before the Race
Today I set out to run my last 5 miles before the big race this Sunday. I planned on just running an easy 5 miles with no goal in mind but to finish. After a few minutes of stretching and getting some water into me I was off and running. I had a little trouble getting into a good rhythm but it worked it self out quickly. After the first ½ mile I noticed that I was running a little faster then normal. How could this be? I wasn’t going any faster then I normally do, I think? First mile – 9mins 13sec. Pretty fast considering I still have 4 miles to go.
While running the second mile I began to think about my running form, specifically how my feet hit the ground while running. I have noticed in the past that most of the time I am a heel to toe type of person. And from what I have read, that could be a bad thing, especially when it comes to shin splints. So today I began to land more on the mid portion of my foot rather then the heal. Second mile – 9mins 30 sec. Wow another sub 10min mile, Nice! But would I regret it later in the run? I was running faster then normal and I can only think it was my new foot placement while running that made me run faster. Third mile – 8mins 02 sec – Holy Cow??? Still going along at a good pace and felt great. Fourth mile – 9mins 19sec. On the last mile and I started to feel tired and my breathing became very heavy. Looking at my watch I knew I had a chance to run 5 miles in 45mins. So I struggled to continue my fast pace and had to stop for a 20sec walk break to catch my breath and relax and then back off again and once I could see the mile marker I ran as fast as I could to come in at a time of 45mins 30secs. That was awesome! If only I can repeat the time this Sunday it would give me a huge boost in my confidence to finish the race in under 2hours. I just don’t want to drain all my energy on the run. So I will see how everything is shaping up on Sunday to determine how fast I am going to run.
I got my bike back from the shop I plan on taking a ride on the bike course tomorrow. That would give me a great sense of what is in store for me on Sunday.
While running the second mile I began to think about my running form, specifically how my feet hit the ground while running. I have noticed in the past that most of the time I am a heel to toe type of person. And from what I have read, that could be a bad thing, especially when it comes to shin splints. So today I began to land more on the mid portion of my foot rather then the heal. Second mile – 9mins 30 sec. Wow another sub 10min mile, Nice! But would I regret it later in the run? I was running faster then normal and I can only think it was my new foot placement while running that made me run faster. Third mile – 8mins 02 sec – Holy Cow??? Still going along at a good pace and felt great. Fourth mile – 9mins 19sec. On the last mile and I started to feel tired and my breathing became very heavy. Looking at my watch I knew I had a chance to run 5 miles in 45mins. So I struggled to continue my fast pace and had to stop for a 20sec walk break to catch my breath and relax and then back off again and once I could see the mile marker I ran as fast as I could to come in at a time of 45mins 30secs. That was awesome! If only I can repeat the time this Sunday it would give me a huge boost in my confidence to finish the race in under 2hours. I just don’t want to drain all my energy on the run. So I will see how everything is shaping up on Sunday to determine how fast I am going to run.
I got my bike back from the shop I plan on taking a ride on the bike course tomorrow. That would give me a great sense of what is in store for me on Sunday.
Monday, September 10, 2007
Mock Biathlon
For today’s training I went to the bike path and did a 4 mile run and a 12 mile bike. I wanted to see how I would fare completing one right after another. The run was good. For once I found my rhythm right away. It normally takes about a mile or so to find my running stride and breathing. I ran the first mile in 9.41, Second – 10.03, third – 9.55 and fourth – 9.44 for a grand total of 39.24. This is a great time for me and I did not walk once.
The bike portion was a little slow considering all of the stop signs and cross walks I had to stop at. This was the first time riding the new bike. I put it together so I was a little nervous about really kicking it up and riding fast. But the bike was great. What a difference between riding a mountain bike and a road bike. After training I dropped my bike off at the bike shop for a tune up. I want everything to be ready for the race this weekend. As for the training, I did 12 miles in 50.30 on the bike for a grand total time for bike and run, 1 hour 29 mins (if my math is right).
What this showed me is that I have room for improvement in the run and bike, but I can definitely finish the race. Going into this weekend I have a goal of completing this race and a side goal in completing it in less than 2 hours. It would be really cool to finish under 2 hours, I mean it is a race and I should push myself to go as fast as I can and to finish strong!
The bike portion was a little slow considering all of the stop signs and cross walks I had to stop at. This was the first time riding the new bike. I put it together so I was a little nervous about really kicking it up and riding fast. But the bike was great. What a difference between riding a mountain bike and a road bike. After training I dropped my bike off at the bike shop for a tune up. I want everything to be ready for the race this weekend. As for the training, I did 12 miles in 50.30 on the bike for a grand total time for bike and run, 1 hour 29 mins (if my math is right).
What this showed me is that I have room for improvement in the run and bike, but I can definitely finish the race. Going into this weekend I have a goal of completing this race and a side goal in completing it in less than 2 hours. It would be really cool to finish under 2 hours, I mean it is a race and I should push myself to go as fast as I can and to finish strong!
Saturday, September 8, 2007
5 Miles
Ran my first 5 miles today with a time of 53 mins 32 secs. Great run on the bike path. It was a little humid but there is a lot of shade on the path and there was a nice breeze which definately helped.
Wednesday, September 5, 2007
4 miles Down!
Since I have been training for the Shoreline Biathlon coming up in 2 weeks, I knew I would have to up my mileage on my runs. So last Saturday I went to the local bike path which is nicely measured out and ran 4 miles. It was a great run. It took my 40min 58 sec. to complete the run. I was definitely happy with that and knew after the run I could run the 5 miles in the biathlon.
Today I went for another 4 mile run. I went to the bike path again and set out to do an easy 4 miles. Just before I started my run, a lady ran passed me. Watching her stride, it looked like she was going about the same speed as I normally do. So I started running with the full intent of catching up to her and passing her. I figured it would be like a race setting where you find that one person in the pack that you want to pass. I caught up to her within the first mile! I still had 3 to go. So I started talking with her and we chit chatted about running and kids and stuff. Next thing I knew we were at the mile 1 marker, I looked down at my watch and it read 8:30! I never ran an 8:30 mile! So I asked her what her normal pace was and she replied around 8:30. This was cool. So we agreed to run with each other for awhile. We hit the 2 mile marker, which was the turn around point at 18:20. Wow what a great 2 mile time for me! I was still feeling good at the turn around and I thought that I might be able to finish the run without taking a walk break. We separated around mile 3. She started running a little faster then me and I didn’t try to keep up. I did end up walking for approx 30 seconds, but it was good to slow down and catch my breath. When I started running again I could see the girl that was running with me and decided to try and catch up to her again. Well I didn’t catch up to her but I did post an awesome 38:32 for my 4 mile time! It was so cool that I ran the 4 miles under 40 mins and blew away my previous 4 mile time by over 2 minutes!
So this leads to this weekend in which I WILL run 5 miles. I have no doubt that I will complete the 5 miles this weekend which will boost my confidence going into my last week of training.
Today I went for another 4 mile run. I went to the bike path again and set out to do an easy 4 miles. Just before I started my run, a lady ran passed me. Watching her stride, it looked like she was going about the same speed as I normally do. So I started running with the full intent of catching up to her and passing her. I figured it would be like a race setting where you find that one person in the pack that you want to pass. I caught up to her within the first mile! I still had 3 to go. So I started talking with her and we chit chatted about running and kids and stuff. Next thing I knew we were at the mile 1 marker, I looked down at my watch and it read 8:30! I never ran an 8:30 mile! So I asked her what her normal pace was and she replied around 8:30. This was cool. So we agreed to run with each other for awhile. We hit the 2 mile marker, which was the turn around point at 18:20. Wow what a great 2 mile time for me! I was still feeling good at the turn around and I thought that I might be able to finish the run without taking a walk break. We separated around mile 3. She started running a little faster then me and I didn’t try to keep up. I did end up walking for approx 30 seconds, but it was good to slow down and catch my breath. When I started running again I could see the girl that was running with me and decided to try and catch up to her again. Well I didn’t catch up to her but I did post an awesome 38:32 for my 4 mile time! It was so cool that I ran the 4 miles under 40 mins and blew away my previous 4 mile time by over 2 minutes!
So this leads to this weekend in which I WILL run 5 miles. I have no doubt that I will complete the 5 miles this weekend which will boost my confidence going into my last week of training.
Subscribe to:
Posts (Atom)