Rocket’s Run 2010 15:32 PR - 1st Overall

1.5 Mile Warm Up

4 Strides Including 30 second stride

Mile 1	4:48
Mile 2	5:06*
Mile 3	5:05**
Last Bit	36 33 seconds
Time	15:35 15:32

• * 2 mile PR 9:54
• ** 3 Mile PR 14:59

1.5 Mile Cool Down (Didn’t run any more than this because of cold weather and trashed achilles)

I arrived at the race a little later than expected and had to wait 20 minutes just to park in the garage. This ate up a lot of my preparation time, not to mention that I had to park at the top which slowed me down some as well going to and fro. I arrived at the starting line a few minutes before the start and did my last stride. I didn’t get to warm up as much as I would have liked but what can you do? Sometimes you aren’t going to be totally ready. As mentioned in my previous posts, I hadn’t been feeling that good all week. My legs felt fatigued and I was overworked and really didn’t get enough rest. So I really didn’t know what to expect. I just hoped for the best.

The gun sounded and I took off. I took the lead early on and never looked back. I ran alone the whole race. There really isn’t much to report about the race other than the splits, 4:48, 5:06, 5:05. I felt strong throughout. I had to take a few mental breaks since I was alone but other than that everything felt good. My 2nd and 3rd miles held up so I’m pleased. The last part in the tunnel I suspect was a bit long and I think I would have had a big PR but I won’t make a big fuss because I feel I’ll probably bring it down pretty good in my next 5k. All in all I have to be EXTREMELY pleased with the results 2 weeks out from the marathon and under the given circumstances. I’m on the right track.

A couple of things here. The timing and results got messed up big time. Initially, when they were handing out the awards I walked up the stage because I thought they were going to call my name for first place. They called the 2nd place finisher’s name and he took my award. There were a few laughs but I straightened it out with the organizers. But apparently it wasn’t totally straightened out in the results as they took my name and put it on the 2nd place finisher’s time. Which means I have a slower time and the 2nd place finisher was totally left out of the results! Oh well. Other than this mishap I enjoyed the race and the Rockets organizers were very gracious to me.

Update: It looks like EZToRegister corrected the results and listed me at 15:32 and included the 2nd place finisher as well. So it seems all is right with the world. Props to EZToRegister for getting it right.

Things didn’t end just there. I did another interview, although I don’t know which stations it showed on because I believe the Stephen (the guy that interviewed me) was a freelancer. I also got to go on the court at half time with my son and got presented in front of the fans. My son was TOTALLY blown away and is forever a Rockets fan. He had a special experience with Clutch that I’ll never forget. He enjoyed the game even though we lost a thriller. My wife and other son was there as well and she enjoyed the night out as well. All in all, a great day.

PS, I’ll have pictures and maybe some video later!

Race results can be found here.

5.81 Miles Easy - Rockets Run Tomorrow

Mile 1	9:07
Mile 2	7:57
Mile 3	8:00
Mile 4	7:50
Mile 5	7:43
Mile 6	7:01
Total Average Pace:	7:59

It's been a terribly rough week for me. I've had to put in a 60 hour week which is pretty tough when you train like I do. Couple that with the fact that my legs have been feeling fatigued and I've been experiencing some hamstring issues. Then you have every reason to believe I will run slow tomorrow. I don't like to look at it that way. I like to look at it as my first race in 2 months and racing is where I feel right at home. I can't wait to get on the road and just push it. I won't be worrying about time. Just feeling the rush of adrenaline and giving it my best shot. It will also tell me a lot about my self at this particular point in time. Let's roll.

5.8 Miles Easy

Didn't wear the Garmin but if I were to guess, I would say I ran 7:10 pace.

8.74 Miles Easy

Mile 1	8:43
Mile 2	7:26
Mile 3	7:42
Mile 4	7:40
Mile 5	7:32
Mile 6	7:07
Mile 7	7:12
Mile 8	7:10
Mile 9	7:04
Total Average Pace:	7:32

4 x 1 Mile Tune Up ~ 9 Miles Total

3 Mile Warm Up

4x1 Mile 400m Recovery

Mile 1	5:28
Mile 2	5:34
Mile 3	5:16
Mile 4	5:11

2 Mile Cool Down

Ice Bath

I ran these with Sean, RJ, and Vance. This basically served as a light tune up, getting the legs in motion without straining them too much. It only confirmed what I knew all along. My legs have not fully recovered from the marathon. We started out at 5:30s but Sean wanted to pick it up a bit for reps 3 and 4. I was able hang but my legs were a little bit more fatigued than they should be.

Day Off

8.2 Miles Easy

15 Second Strides (60 Seconds Rest)

1. 6:54
2. 6:09
3. 6:17
4. 5:32
5. 5:41
6. 5:15

Total Average Pace: 5:55

Mile 1	7:29
Mile 2	7:08
Mile 3	7:18
Mile 4	7:03
Mile 5	6:57
Mile 6	6:55
Mile 7	6:51
Mile 8	6:41
Mile 9	6:45
Total Average Pace:	7:03

Ran with Sean and Curt. Had an excellent massage by Connie, the best. I will be taking tomorrow off to let the massage work its magic. She also recommended massaging my quads in warm water this evening. Will do.

8.74 Miles Easy

Mile 1	7:08
Mile 2	6:45
Mile 3	6:35
Mile 4	6:39
Mile 5	6:37
Mile 6	6:44
Mile 7	6:29
Mile 8	6:21
Mile 9	6:23
Total Average Pace:	6:39

3 Loops around the park with Sean. Still not 100% but on schedule.

40 Minutes Easy – 5.84 Miles

15 Second Strides (60 Seconds Rest)

1. 6:16
2. 6:14
3. 5:41
4. 5:40
5. 5:28
6. 5:15

Total Average Pace: 5:44

Mile 1	6:55
Mile 2	6:53
Mile 3	6:55
Mile 4	6:53
Mile 5	6:47
Mile 6	6:38
Total Average Pace:	6:51

• Heat treatment

Connective tissues not 100% yet. Legs still weak, particularly the quads.

7 Miles Easy

Mile 1	7:48
Mile 2	7:18
Mile 3	7:21
Mile 4	7:26
Mile 5	7:17
Mile 6	7:11
Mile 7	7:01
Total Average Pace	7:21

• Heat treatment on the legs

Quads still tight and weak. I have a massage with Connie lined up, its all good!

Day Off

• 20 Minute Walk
• 15 Minute Ice Bath

30 Minute Easy Jog

Mile 1	11:16
Mile 2	10:01
Mile 3	8:42
Total Average Pace:	10:20

Oops was supposed to do this tomorrow!

Day Off

• 30 minute walk
• 15 minute ice bath

Day Off

• 20 minute walk
• 15 minute Ice Bath

2010 Chevron Houston Marathon 2:48 PR

I wanted to do detailed write up of the marathon like I did last year but alas, life gets in the way...again :P So I apologize I'm going to take the easy way out and just post the splits and give a final synopsis.

1. 6:19
2. 6:25
3. 6:18
4. 6:17
5. 6:15
6. 6:16
7. 6:15
8. 6:13
9. 6:13
10. 6:13
11. 6:10 (The start of the worst side stitch ever!)
12. 6:11 (cont'd)
13. 6:09 (cont'd)
14. 6:19 (Westpark bridge)
15. 6:09
16. 6:08
17. 6:09
18. 6:17
19. 6:17
20. 6:14
21. 6:17
22. 6:17
23. 6:13
24. 6:17
25. 8:21 (Hamstring spasms had to stop)
26. 7:53 (Had to run slow for fear of spasms again)

(Last .2) 6:17 (Finally started feeling better)

Total Average Pace 6:25

I started out the race grinding it out. My legs just felt a little banged up to start the race so I thought the day would be more difficult than it ended up being. I started feeling a slight tightening up in my left hamstring by mile 7 but I just decided if it was going to happen then let it happen. I'm just going to go about my race. Nothing ever did happen, not for a while at least. I ended up running side by side with some pretty strong girls for a good portion of the marathon. One during miles 8-13 and another during 16-25. Thanks girls, the pleasure was all mine.

During mile 11 I started getting a side stitch but I decided to stay on pace. I believed this caused it to get a whole lot worse to the point where it felt like someone punched me in the ribs and I couldn't take in full breaths. I had this unbelievable pain in my side whenever I breathed that was about 20 times more painful than any I side stitch I had felt before. It lasted for about 18 minutes and thankfully just went away. By mile 16 I had started running with a local guy Jose Acosta and an Olympic trial hopeful Kelly Chin from New York. Initially I sort of ran past them as their pace slowed and mine sped up. I had probably put a good 10 seconds on them for a couple of miles. Then on Woodway Jose pulls up next to me and later on Memorial Kelly pulls right up along side of us. We all helped each other out but from Mile 21 onward it became some sort of race. I didn't really care what we were going to finish at time-wise but I just wanted to beat both of these guys because of my competitive instincts. So I start pushing the pace a bit here and there and both respond, especially Kelly. She was especially strong as she had an even bigger motive than just beating me. We both eventually pull about 10 seconds ahead of Jose and back and forth we go. Mike Clark, a Kenyan way runner, runs right past both of us like we were standing still. I chase after him but I don't have what he has left in the tank so I let him go. Then Jenna Boren, another Kenyan Way runner, passes us and I let him go. It's pretty much me and Kelly until the middle of mile 25.

On mile 25 I pull up lame next to a water station because my left hamstring is having spasms uncontrollably. I'm a little frustrated but what can I do? Nothing. So I have several false starts and finally I'm able to start again. An 8:21 25th mile. On mile 26 I'm not able to pick up any speed because my hamstring is still having slight spasms. A 7:53 26th mile. During the last .2 I fully recover and get back to some sort of respectability during the finish. I smile and pump my fist and then I'm done. Surprisingly I don't feel wasted and I still have plenty of energy and minimal soreness for a marathon. I'm happy I made it through in 1 piece. Later on as I view the results I find out Kelly Chin finished in 2:44, just under Olympic Qualifying time. Good for her. I have to think that I would have at least finished around that time if not for the fatal hamstring dancing and prancing that went on during mile 25. I also noticed that quite a few Kenyan Way runners finished in the low 2:40's starting with Sam at 2:40, Jenna at 2:43 and Mike at 2:44. Congratulations to those guys as I see their hard work and consistency has produced great results!

Thank you Faith for this photo!

As for me, I met my main objective and that was to get in a good workout and come out injury free. It didn't bother me too much that I didn't run 2:44-2:46 like I planned. What bothered me more is that I decided to start racing from mile 22 on and lost. I hate when that happens. It's those competitive instincts again...Easy tiger, easy.

Sidenote - After the race I went to Sean's house and got an ice bath in the pool. Lord have mercy! Can you say Abu Ghraib? Sean has never seen me in worse shape. The pool had to be just above freezing. Because when I got in I started screaming and whining. I finally crawled out after just a minute and he was like get back in there! I never felt like such a wimp but that water was hell frozen over cold. I got the chill to the bone! I finally did go back in and ice for 15 minutes.

Day Off

All systems go. I'll be running anywhere from 6:15-6:20 pace with idea of finishing in 2:44-2:46. But the main goal is to finish healthy. I've had some aches and pains pop up Thursday and Friday. I'm hoping it's just phantom injury stuff.

I'll let you know how it goes. Good luck to those of you running tomorrow.

Later...

5.79 Miles Easy

Mile 1	8:01
Mile 2	7:36
Mile 3	7:49
Mile 4	7:53
Mile 5	7:47
Mile 6	6:56
Total Average Pace:	7:42

5.79 Miles Easy

Mile 1	7:19
Mile 2	7:00
Mile 3	6:52
Mile 4	6:53
Mile 5	6:48
Mile 6	6:30
Total Average Pace:	6:55

Sean, Luis, and I took a couple loops around the park. The park was barren. That just goes to show you how many people are running Sunday.

5.81 Miles Easy

Mile 1	8:30
Mile 2	7:53
Mile 3	8:01
Mile 4	7:52
Mile 5	7:57
Total Average Pace:	8:02

Hills @ Clover Leaf – 5 x 1000m - ~8 Miles Total

~2 Mile Warm Up

5 x 1000 meters

1. 5:20
2. 5:14
3. 5:07
4. 5:06
5. 5:02

Total Average Pace: 5:10

~2 Mile Cool Down

I did this workout with Sean, Luis, and Joe Flores. I’m pretty pleased with the results. I didn’t do any strides so I started off a little slow but then as we started doing more reps I started to heat up. The rest of the guys ended up doing 8 reps with the original idea of doing 10. But the workout ended up being pretty tough so they stopped at 8. With the marathon approaching on Sunday, I decided to cut it short at 5k. I got just what I needed and didn’t need any more.

This workout seems particularly effective because it seems to work on multiple energy systems. On some of the shorter hill circuits, I could get by on pure speed. But not on this workout, I also had to use endurance. We may end up doing more of these in the future.

9 Miles Easy

Mile 1	7:58
Mile 2	7:27
Mile 3	7:28
Mile 4	7:22
Mile 5	7:26
Mile 6	7:20
Mile 7	7:12
Mile 8	7:05
Mile 9	7:15
Total Average Pace:	7:19

To be honest with you, even though I have backed off some of the mileage and intensity my legs don't feel very fresh. As a matter of fact they feel a little bit nicked up and weak. Oh well, it only gets easier as the rest of the week unfolds.

Day Off

Giving my legs a break.

6 Mile Tempo - 10 Miles Total

Jump Rope (100each leg, 5reps of 20)

3 Mile Warm Up: 7:19 Pace

15 Second Strides (60 Seconds Rest)

1. 5:30
2. 5:16
3. 5:24
4. 5:28
5. 5:36

Total Average Pace: 5:27

45 Second Stride: 5:57

6 Mile Tempo - Goal Pace - 5:30 Pace

Mile 1	5:34
Mile 2	5:37
Mile 3	5:33
Mile 4	5:28
Mile 5	5:38
Mile 6	5:21
Total Average Pace:	5:32

1 Mile Cool Down: 9:54 Pace

The only thing worth mentioning about this run is my hamstrings caused me to slow down throughout the run. I definitely was heading for at least a 5:25 first mile and then the hamstring tightened up on me so I had to slow it down. This happened repeatedly throughout the run. It's kind of funny because my hamstrings and my legs in general had been 100% healthy before this cold weather reared it's ugly head. I had even eased up the intensity and the volume over the past week so it definitely wasn't caused by any workout or fast running of any kind. The good news is the hamstrings loosened up enough for me slip in a 5:21 last mile.

8.79 Miles Easy

Mile 1	7:30
Mile 2	7:25
Mile 3	7:36
Mile 4	7:03
Mile 5	7:03
Mile 6	7:14
Mile 7	7:03
Mile 8	7:14
Mile 9	7:27
Total Average Pace:	7:17

I ended up doing the run this morning in 27 degree weather with about 20mph wind. It was easier than expected, although I found out it isn't good to try and hammer runs in 20 degree weather because your hamstrings won't stretch. Other than that I felt pretty good.

8.73 Miles Easy

Mile 1	7:16
Mile 2	7:18
Mile 3	7:16
Mile 4	7:08
Mile 5	7:11
Mile 6	7:26
Mile 7	7:33
Mile 8	7:19
Mile 9	7:21
Total Average Pace:	7:19

I did 3 loops around Memorial Park. Each loop I put on a different top. The purpose was to keep dry and warm. Sometimes it's these little comforts that make an otherwise miserable run, tolerable. It doesn't get any better in the near future as it will be in the 20's and maybe lower in the coming days. This will make training pretty difficult, but this is not the time to let up. I only have a few days before the marathon so I need to do the runs I have planned in order to be mentally and physically prepared.

I am approaching the marathon as my last big training run of the fall base building period. So basically I'm training through it. I used this same approach last year and it helped propel me to a very big year last year. The magic range is between 2:44 and 2:46. I have not really thought about the details yet, but I'll make out a race plan as we get closer to the race. It's great because I get to use last year's data to make the race as comfortable as I can while attempting to hit the range above.

8.72 Miles Easy

Mile 1	7:17
Mile 2	7:15
Mile 3	7:06
Mile 4	7:08
Mile 5	7:00
Mile 6	7:21
Mile 7	7:17
Mile 8	7:20
Mile 9	7:30
Total Average Pace:	7:15

Hills @ Cloverleaf ~10 Miles Total

Warm Up

4 Mile Hill Workout (4 hills)

1. 5:12
2. 5:17
3. 5:04
4. 5:04

1. 4:58
2. 4:58
3. 4:59
4. 4:50

1. 4:43
2. 4:58
3. 4:47
4. 4:39

1. 4:37
2. 4:38
3. 4:45
4. 4:07

Total Average Pace: 4:51

Cool Down

I commend Joe Flores and Vaughn Gibbs for going out there in the dark this morning. In 29 degree windy weather doing hills with me. They are either hardcore like me, or crazy like me. I don’t know which yet.

We started out at an average clip and then warmed up and finished strong.

A True Recovery Run - 5.81 Miles

My watch flaked out on me so I had to reset the time on it during the run. So I don't have the splits for the run. But I do know that I ran around 8:22 pace. As expected, the legs felt pretty tired. It was 41 degrees and I really didn't want to be out there but I got it done. It's supposed to be a lot colder later on in the week and I don't know what I'm going to do. I only have about 30 days of cold weather a year that I can tolerate and I used all of those up last year.

I'm going to still try and do hills early in the morning at 5:15AM for anyone that is interested.

8.73 Mile Recovery Run

Mile 1	7:18
Mile 2	6:54
Mile 3	6:43
Mile 4	6:34
Mile 5	6:39
Mile 6	6:25
Mile 7	6:31
Mile 8	6:31
Mile 9	6:22
Total Average Pace:	6:41

 

They say there is no rest for the weary and that quote never fit more perfectly than on my run today. Sean texted me and wanted to run at 10am, which is normally ok. Except for the fact that I finished yesterday’s workout at 5:30 pm and ended up going to bed at 1:20 am. I relented and ran with him anyway. Sam joined in with us as well. Any hopes that he would take it easy on me were dashed when we were running at 6:30 pace and he calmly says to me, “I can’t run any slower.” Needless to say, I was a good sport and ended up grinding through it. I will make up for this effort with a nice 8 minute pace 6 miles tomorrow!

16 Mile Long Run – 10 Mile Tempo In Between

Mile 1	7:37
Mile 2	7:14
Mile 3	7:10
Mile 4	5:59
Mile 5	5:57
Mile 6	5:55
Mile 7	6:00
Mile 8	6:00
Mile 9	5:58
Mile 10	6:06
Mile 11	5:59
Mile 12	5:56
Mile 13	5:55
Mile 14	9:14
Mile 15	9:24
Mile 16	8:50
Total Average Pace:	6:50

10 Mile Tempo (Miles 4-13) – 5:59 Pace

I had a little fun before my tempo today. During my warm up a guy decided to shadow me for the last 3/4 of my last mile. As we came closer to the 3 mile mark he decided to overtake me. So I sped up. Then he sped up. Then I sped up. Then he goes out into full 100 meter sprint mode. So I start picking it up as well. I quickly put a meter on him and then slow down to let him catch up. Then I put another meter on him and look at my watch. I’m .04 into my tempo run!  So I circle back to him and give him a high 5. Time to start my tempo, at least I got my strides out of the way! 

Sean wanted me to do 16 miles but 10 at 6:10 pace. I decided to start out with 6 minute pace and see how it went from there. It went really well. When I started out the run I was just jogging it and could see I was moving at 5:20 pace. Nice start! So I slowed it down to around 5:50 pace and just let the pace go from there. The run ended up being challenging but not difficult. The first 6 miles were a piece of cake but during miles 7-10 I had to bear down and concentrate a little more. Overall, it was a good little workout.

Happy New Year! - 8.74 Miles Easy

MIle 1	7:14
MIle 2	6:52
MIle 3	6:57
MIle 4	6:52
MIle 5	6:56
MIle 6	6:58
MIle 7	6:56
MIle 8	7:05
MIle 9	7:03
Total Average Pace:	6:59

I hope all of your running goals come true this year, or at least 1 one them!