Saturday, July 31, 2010

Mosquito Chase 5k 16:02 - 2nd Overall - 7.51 Miles Total

  • 1.35 Mile Warm Up
  • 4 Strides

16:02 (Race was about 20 seconds long)

Mile 1 4:48
Mile 2 5:10
Mile 3 5:14
Last .16 5:13
Total Average Pace 5:05
  • 3 Mile Cool Down

I had to wake up pretty early in the morning to head down to Lake Jackson for this race. This isn't something that I'd normally do, but all the races today were out of town. Since I'd heard good things about this race I thought I'd give it a try. I had been running well all week so I was pretty eager to see what kind of shape I was in. The drive took about 90 minutes and there was a little confusion at the end about where to go since they had blocked off the most direct routes to the race. After all this is more than just a race. It's also a festival and seemed like a pretty big deal for the town. So after finding an alternate route and getting some gas I finally arrived and parked. I had to grab my bib and race timing chip from the registration table. I also had to head to the restroom. All of this cut into my warm up time. By the time I finished my warm up I was drenched. I went back to my truck switched out shoes and put on the chip and headed to the starting line. There were a few people I had recognized from Houston, but no one that looked like they would give me a challenge. It looked like there were quite a few young guys(maybe high school age).

And we were off. I took off from the get go and had built a pretty sizeable lead in a half mile. I looked at the Garmin a few times and it read 4:20 for a while. Then I eased in to a slower pace and by a 1000 meters into the race I could hear heavy breathing behind me as someone was putting in a pretty good effort to come up behind me. By the time we finished the first mile, the guy was right behind me and we hit the first mile at 4:48.

During the second mile a lot things were going on in my head. The first and foremost thing was this was a pretty fast high schooler behind me. But I was pretty confident the guy would fade away after another half mile. After all, this has happened to me before. After a half mile we were running about 5:02-5:03 pace. It seemed like he wanted to move ahead and take the lead. I offered several times to move out of the way but then he would have second thoughts and just tuck behind. It was at this time I started thinking this dude is legit and for the first time in a looooong time I have a race on my hands. So I slowed it down a bit to save a little something for later if needed. We finished mile 2 at 5:10 pace.

The 3rd mile started out the same. I was still ahead and we were still moving around 5:10ish pace. We were both breathing pretty heavy. A little before mile 2.5 the guy pulled beside me. For the first time during the race I got to see what he looked like, but I couldn't recognize him. By mile 2.5 he pulled ahead a bit but I wasn't panicking and I might have preferred he take the lead and I just tuck behind him. The only thing is that is when he started to surge. Here is where the real race started. It was going to be an 800 race to the finish. For about 10-20 seconds I hung in there as best I could but alas I didn't have anything for him as he just began to slowly pull away from me. I ran a 5:14 3rd mile and I figure he must have run a 5:04 3rd mile.

The last part of the run was a bit long by about 20 seconds. He ended up finishing at 15:48 and I finished in 16:02. After the race we both congratulated each other but I think we were both stunned to have each other in the race. I think he was thinking this would be a small race and he would be able to just coast for the win. He told me he was planning on running 16:20. He also told me his name was Weston Caceres and was a senior at Texas A&M and was a 4:10 miler. He had been running well all summer and was from Lake Jackson. Which is probably more appropriate that the hometown boy win the local race. Nonetheless I was still pleased with my results. After confirming with a couple other runners that the course was long by about 20 seconds I figure this race is good for a 15:42 equivalent 5k. This pretty much confirms I'm in pretty good shape and I'm long overdue. It's been 6 months since I've had a decent race. I spoke with Sean and he seems to believe that with proper pacing (no sub 4:50 first mile) I could have run 20 seconds faster. I don't know about that but I do think I may have been able to cut 10 seconds off if I had run it a little better. Now that I have the confidence of having the speed that I had earlier in the year I may try to experiment with different ways to run the race in the coming months.

For now I'll go back to training again. For the next 3 weeks it's going to be hard core training and then another race. The motto is: Overload, Overload, Overload, Underload then Race!

Friday, July 30, 2010

2.88 Miles Easy

  • Jump Rope - 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 4:51, 4:02, 4:01, 4:24, 4:18
  • 1 Minute Stride
    • 4:32

Jog 7:26 Pace

Ran the strides with Devin. Nice easy and controlled. Feeling good. Doing a 5k time trial tomorrow to see what kind of shape I'm in. We'll see how it goes since it is going to be pretty hot. Hopefully all goes well.

Thursday, July 29, 2010

5.8 Miles Easy

  • Jump Rope - 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 5:01, 4:33, 5:46, *3:59, 4:08, 4:03

Easy Run 7:02 pace

Feeling great these days.

Wednesday, July 28, 2010

Tuesday, July 27, 2010

Fox 26 News 2011 Chevron Houston Marathon Registration Piece

JP and I give short responses to some questions about the registration process.

http://www.myfoxhouston.com/dpp/sports/100727-houston-marathon-registration-lottery

Unfortunately I was unable to embed the video. You’ll just have to click through.

3 Mile 30/30 Fartlek – 8.67 Miles Total

  • Jump Rope – 9 x 20 Each Leg
  • 2.87 Mile Warm Up @ 6:55 pace
  • Fartlek
    • Time 15:41
    • Pace 5:13

 4:53, 5:20, 4:49, 4:59, 4:53, 5:01, 4:56, 5:20, 4:53, 5:35, 5:14, 5:23, 5:16, 5:23, 5:32, 5:22, 5:32, 5:59, 5:36, 5:43, 5:37, 5:43, 5:27, 5:50, 5:16, 5:37, 5:18, 5:26, 5:15, 5:18, 4:50, 5:01

  • 2.80 Mile Cool Down @ 6:50

Sean was out of the country on vacation so Luis, JP, and I decided to do a workout together. I basically wanted to do a 30/30 to see what kind of shape I was in. The last time I did this workout, I did it by myself in 16:23, and was slightly discouraged. It was a far cry from the regular sub 16 efforts I used to get out of this workout. After we completed our warm up, I was a little discouraged to realize that I had forgotten my flats at home. Darn! I wasn’t going to get a true evaluation of what kind of shape I was in. I put those feelings aside and did the workout. I started the workout not feeling well since I was breathing really heavy before we completed the first mile. The next mile ended up being mentally and physically tough since I was still breathing pretty heavy and had slowed down significantly. But then I found my way on the last mile and ended up finishing strong. I was totally surprised to see 15:41 as my time as this was significantly faster than my last fartlek in my flats. Several factors probably contributed to the time:

  1. I am significantly faster than I was in the last workout,
  2. JP and Luis pulled me along

Luis surmised that I could probably subtract another 15-20 seconds off if I was wearing flats so that gets me REALLY excited about my progress. I’ve gone many months without any good progress indicators at all so you can only imagine how great I’m feeling now.

On a side note JP and I were interviewed by Fox 26 news about the Chevron Houston Lottery selection process. I’ll probably post the vid soon.

Monday, July 26, 2010

Day Off

After 3 consecutive weeks of good solid work this is my week off. I will take this rest to heart since after it is over I will be back at it hardcore again.

Sunday, July 25, 2010

8.71 Miles Easy

Mile 1 6:34
Mile 2 6:33
Mile 3 6:33
Mile 4 6:56
Mile 5 7:20
Mile 6 7:33
Mile 7 7:23
Mile 8 6:51
Mile 9 5:59
Total Average Pace 6:53

Ran with JP today. I was supposed to join him a little earlier but had trouble getting out the door. I did manage to jump in with him during the last part of his run as you can tell by my 6:30’s at the beginning of my run. I ended up slowing it down quite a bit to get the easy part in, until the last mile. This concludes a very tough 3 week period of training for me. That is, 3, 60+ mile weeks in a row, with some good workouts thrown in. This week I’ll take a couple days off and add some 6 mile days in there for a very light week. On Saturday I’ll throw in a race to see where I’m at fitness-wise.

Long Run – 11.56 Miles

  • Jump Rope – 10 x 20 Each Leg
Mile 1 7:39
Mile 2 6:41
Mile 3 6:53
Mile 4 6:46
Mile 5 6:39
Mile 6 6:48
Mile 7 6:53
Mile 8 7:10
Mile 9 7:06
Mile 10 7:02
Mile 11 6:35
Mile 12 6:22
Total Average Pace 6:54

Friday, July 23, 2010

8.7 Miles Easy

Didn’t have the garmin but maybe I ran @ 7:45 pace?

Thursday, July 22, 2010

8.88 Miles Easy

  • Jump Rope – 5 x 20 Each Leg
  • 3 Strides
Mile 1 7:27
Mile 2 7:03
Mile 3 6:56
Mile 4 6:40
Mile 5 6:39
Mile 6 6:31
Mile 7 6:22
Mile 8 6:25
Mile 9 6:38
Total Average Pace: 6:45
  • Gym – leg work

This was supposed to be a 6 mile tempo at 5:45 pace but we decided to cancel. Instead into a hard effort for me as my body was not totally recovered from the previous days’ exploits.

Wednesday, July 21, 2010

Tuesday, July 20, 2010

Progressive Run – 9.24 Miles Total

  • Jump Rope – 5 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 7:14, 5:53, 5:49

Progressive Run

Mile 1 7:16
Mile 2 7:02
Mile 3 6:44
Mile 4 6:15
Mile 5 6:02
Mile 6 5:43
Mile 7 5:25
Mile 8 5:39
  • 1.24 Mile Cool Down
  • Gym – Leg work

Managed to get down to about 5:20 pace at the 7.5 mile point but then broke down and decided to continue to run through it to complete the 8th mile. Third workout in the last 4 days.

Monday, July 19, 2010

8.64 Miles Easy

8:42 Pace. Legs were toast.

Sunday, July 18, 2010

8.69 Miles – 6 Miles Tempo…Again

Mile 1 7:28
Mile 2 7:00
Mile 3 6:42
Mile 4 6:18
Mile 5 6:13
Mile 6 6:04
Mile 7 5:58
Mile 8 5:48
Mile 9 5:48
Total Average Pace: 6:24
  • Gym – Legs

I ended up running with Sean and got suckered into running another tempo run. The previous night I went to my cousin's birthday party which happened to be at a night club. My first venture into this kind of establishment in more than a decade. Needless to say, I inhaled quite a bit of smoke and didn't get to bed until 3 in the morning. I ended up sleeping for about an hour and 45 minutes and then got dressed and went out for this run at 6 in the morning. I am pretty surprised I was able to hang with Sean for 9 miles. At about mile 8 I started coughing up all the tobacco tar from the previous night but I managed to hang on till the ninth mile.

Saturday, July 17, 2010

Long Run + Tempo – 11.76 Miles Total

  • 2.87 Warm up
  • Jump Rope – 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 6:20, 5:21, 5:27, 5:10, 5:26

6 Mile Tempo

Mile 1 6:04
Mile 2 6:10
Mile 3 6:07
Mile 4 6:06
Mile 5 6:14
Mile 6 5:27
Total Average Pace 6:01
  • 2.89 Cool down

Friday, July 16, 2010

8.65 Miles Easy

  • Jump Rope – 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 6:39, 5:39, 6:01, 5:44, 6:06
  • 7:39 pace

    Thursday, July 15, 2010

    8.61 Miles Easy

    6:58 Pace

    Gym Workout - Legs

    Wednesday, July 14, 2010

    Tuesday, July 13, 2010

    Clover Leaf Hills 3 Sets of 4 – 8 Miles Total

    • 4 Mile warm up
    • Jump Rope – 10 x 20 Each Leg
    • 15 Sec Strides 1 Minute rest
      • 6:14, 5:18, 4:43, 5:09
    • Hills
      • 4:59, 5:07, 5:22, 4:56
      • 5:01, 5:14, 5:14, 5:11
      • 5:02, 5:10, 5:04, 4:42
    • 1 Mile cool down

    Monday, July 12, 2010

    8.73 Miles Easy

  • Jump Rope – 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 7:04, 5:06, 5:24, 4:58

    7:30 pace

    Sunday, July 11, 2010

    8.71 Miles Easy

    Mile 1 7:37
    Mile 2 7:15
    Mile 3 7:08
    Mile 4 7:14
    Mile 5 7:00
    Mile 6 7:18
    Mile 7 7:34
    Mile 8 7:13
    Mile 9 5:43
    Total Average Pace 7:10

    Don’t know why I threw in the last mile at 5:43 but it felt good though.

    Saturday, July 10, 2010

    Long Run Plus 6 Mile Tempo – 11.79 Miles Total

    •  Warm Up

    6 Mile Tempo

    Mile 1 5:51
    Mile 2 5:50
    Mile 3 5:39
    Mile 4 6:08
    Mile 5 6:45
    Mile 6 5:57
    Total Average Pace: 6:02
    • Cool Down
    • Jump Rope – 4 x 20 Each Leg
    • 15 Sec Strides 1 Minute rest
      • 5:21, 4:31, 4:42, 3:45

    It’s pretty much impossible to do workouts by myself these days. I don’t bother analyzing it anymore. I was going to try to do this like a progressive but the body shut down on mile 4. I just kept running just to get some work in.

    Friday, July 9, 2010

    Thursday, July 8, 2010

    Progressive Run – 8 Miles Total

    Jump Rope – 4 x 20 Each Leg

    Mile 1 7:12
    Mile 2 6:47
    Mile 3 6:28
    Mile 4 6:18
    Mile 5 6:04
    Mile 6 5:49
    Mile 7 5:26

    Cool down for mile 8

    Ran with the guys. Felt like crap until we got to mile 7 (5:20s) and then I woke up. I was under the impression that was our last mile, but Luis ran for another mile close to 5 minute pace. I should have tagged along with him. We got rained on. Not a little bit o’ rain but a TORRENTIAL down pouring. I have to admit, it ended up being fun though. I’ve never ran through so much rain.

    Wednesday, July 7, 2010

    8.69 Miles Easy

  • Jump Rope – 10 x 20 Each Leg
  • 15 Sec Strides 1 Minute rest
    • 5:14, 4:23, 5:02, 4:20, 4:25

    7:26 Pace

    Tuesday, July 6, 2010

    8.69 Miles Easy

    • Jump Rope – 10 x 20 Each Leg
    • 15 Sec Strides 1 Minute rest
      • 5:30, 4:58, 4:47, 5:04
    • 8.69 Miles 7:14 Pace

    Monday, July 5, 2010

    8.68 Miles Easy

    Ran with Sean.

    6:48 Pace

    Sunday, July 4, 2010

    Run Wild 5k 2010 16:28 - 1st Overall – 8.15 Miles Total

    • Warm up
    • 4 set of 20 jump rope on each leg
    • Race 16:28
    • Cool Down

    I had to reset my Garmin and once I did this I forgot to set it to auto lap after a mile. So all I have is the total time it took to run the race, no splits. I didn’t really have a focused plan. All I know is that I wasn’t going to go out my first race back and try to hammer. So as I toed the line I told Gerardo I wasn’t going to take it out hard. And I stayed true to the statement.

    We were off. I stayed behind the leaders and picked a spot where I could navigate the easiest. A couple of guys led out in front of me. As the race started to unfold I noticed how slow the pace was so I pushed ever so slightly and that was enough to put me in the lead. I was hitting about 5:15 pace which is really slow for me on my first mile but it was good enough to be the lead guy. Everyone was packed tightly together after the first mile.

    After the first mile a guy came out aggressively behind me. So I moved aside and he overtook me. I wasn’t too worried. I figured if he wanted to make his moves I would just follow behind him. I didn’t recognize the guy but he was running well so my only strategy was to stay close behind him and see what happens. After about .7 miles into mile 2 he begins to slow so I decide to continue the same pace we were on (5:15) and I end up overtaking him.

    A little ways into the 3rd mile a large pack aggressively runs us down and overtakes us. I decide to position myself at the front of the pack. I didn’t want to get pinned in. I also wanted to get the best tangents on the turns. With about .8 to go I decide to make a surge. I quickly separate from the pack and I am on my own with 1 guy about 3 seconds behind me. I decide to coast a bit. I turn around and the guy is still 3 seconds behind me so I decide if he is not going to make a move then I’ll just sit on this lead as long as I can and then just kick at the end. I keep looking back and this emboldens the guy to make his move. He probably thinks I’m tired, but I’m just making sure he doesn’t sneak up on me. With a little over .1 to go he has cut down the gap to about a second so I kicked it in to the finish line to win the race.

    This was probably the easiest 5k I have ever run. I never pushed, I only sat during the race and made a few moves when needed. Some guys were giving me a hard time about the time, but it was what it was. A rust buster. The race also gave me a new perspective. Maybe the best way to preserve a long and enjoyable running career is to know when to push. Maybe the best thing isn’t to run every race like it’s your last. Maybe the best thing to do is to run to win. To save your best efforts for the best races.

    I’ll have to revisit that thought.

    Saturday, July 3, 2010

    2.88 Miles Easy

    Day before race. Just a little shakeout. I haven’t raced in 3 months.

    6:44 pace

    Friday, July 2, 2010

    5.75 Miles Easy

    Since I have already missed a couple of days this week, I have decided to run the 4th of July 5k on Post Oak.

    7:15 Pace

    Thursday, July 1, 2010

    No Run

    Torrential rain in the evening forced me to skip run.