Monday - 6 mile Tempo run on hills 50:10
Tuesday - four 1 mile repeats at 6:27 (1 mile warmup and 1 mile cooldown)
Tuesday, October 11, 2011
Sunday, October 02, 2011
IBM Uptown 10k 2011 Night before and Race Report
Friday night my family and I ate at the Daily Grill in the Domain. I had Chicket Piccata with some white wine.
I was in bed by 10:30 and slept well that night. I think I got out of bed at 7:30 and let Serena and Tara sleep for another hour.
Saturday I didn't do much although I really wanted to take a nap I knew if I did I would have a hard time sleeping that night so I read and watched TV while Serena slept.
Saturday night Tara made her red pepper pasta which was very good. I only ate one plate full which was a mistake since I woke up at 4:30am hungry. I was able to get to sleep around 10:30 that night, but after waking up at 4:30am I couldn't go back to sleep so I got up at 5:30 and ate a banana. I then took a shower and shaved. After getting dressed I ate a breakfast bar and drank some orange juice.
Just before 7am I told Tara goodbye and started walking to the start area. I was a little freaked when I got to the railroad tracks leading to the Domain. I thought that they had closed off the opening in the fence (shortcut to Domain), but quickly realized that I was a few feet away from the opening.
I jogged/walked to the start area and met up with Dave Calder and his wife. After leaving them I made one last pee break and 20 minutes before the race I ate my Octane GU and drank a few sips.
RACE REPORT:
I had about 200 people in front of me at the starting line so I knew I wouldn't go out too fast. When I came up on the first mile marker I wasn't sure if it said 7 or 8 on my time. (8 would have been bad considering how much energy I was using), but as I came up on it realized I was at 7:07 for my first mile.
Mile 2 I didn't have to weave through the crowds anymore so I was able to push the pace a little with a 6:53 mile.
Mile 3 I started to feel it and noticed my turnover wasn't as fast so I started using longer strides to get me in with a 7:02 mile.
Miles 4 & 5 are a little blurry. After I crossed the 5k mark I knew I was going to be under my 46 minute goal so I backed off just a little so I could save something for the last 1.5 miles. Good thing I did too because there was some hills between 4 & 5. I do remember looking down at my watch and noticing 36 on mile 5 which was a nice surprise. By now I could see people crossing the finish line so I started to push it along with the people around me.
Finish time was 44:40, first 5k = 22:02 and second in 22:38
Weather was perfect at 60 degrees and very dry. I couldn't have asked for a better day. Training was good, no injuries, got enough sleep the two days before and hydrated and ate enough before the race.
The last 10k I ran was back in 2001 (Willie Nelson 10k). My time then was 49:10.
I was in bed by 10:30 and slept well that night. I think I got out of bed at 7:30 and let Serena and Tara sleep for another hour.
Saturday I didn't do much although I really wanted to take a nap I knew if I did I would have a hard time sleeping that night so I read and watched TV while Serena slept.
Saturday night Tara made her red pepper pasta which was very good. I only ate one plate full which was a mistake since I woke up at 4:30am hungry. I was able to get to sleep around 10:30 that night, but after waking up at 4:30am I couldn't go back to sleep so I got up at 5:30 and ate a banana. I then took a shower and shaved. After getting dressed I ate a breakfast bar and drank some orange juice.
Just before 7am I told Tara goodbye and started walking to the start area. I was a little freaked when I got to the railroad tracks leading to the Domain. I thought that they had closed off the opening in the fence (shortcut to Domain), but quickly realized that I was a few feet away from the opening.
I jogged/walked to the start area and met up with Dave Calder and his wife. After leaving them I made one last pee break and 20 minutes before the race I ate my Octane GU and drank a few sips.
RACE REPORT:
I had about 200 people in front of me at the starting line so I knew I wouldn't go out too fast. When I came up on the first mile marker I wasn't sure if it said 7 or 8 on my time. (8 would have been bad considering how much energy I was using), but as I came up on it realized I was at 7:07 for my first mile.
Mile 2 I didn't have to weave through the crowds anymore so I was able to push the pace a little with a 6:53 mile.
Mile 3 I started to feel it and noticed my turnover wasn't as fast so I started using longer strides to get me in with a 7:02 mile.
Miles 4 & 5 are a little blurry. After I crossed the 5k mark I knew I was going to be under my 46 minute goal so I backed off just a little so I could save something for the last 1.5 miles. Good thing I did too because there was some hills between 4 & 5. I do remember looking down at my watch and noticing 36 on mile 5 which was a nice surprise. By now I could see people crossing the finish line so I started to push it along with the people around me.
Finish time was 44:40, first 5k = 22:02 and second in 22:38
Weather was perfect at 60 degrees and very dry. I couldn't have asked for a better day. Training was good, no injuries, got enough sleep the two days before and hydrated and ate enough before the race.
The last 10k I ran was back in 2001 (Willie Nelson 10k). My time then was 49:10.
Week of IBM Uptown 10k 2011
9-27/11 (Tuesday)
1-mile warmup
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
9-28-11 - weights and core
9-29-11 (Thursday)
Late workout at 3:30pm
2-mile warmup jog
3 - 1 mile repeats at 6:27 pace
1 - 1 mile cool down run
9-30-11 - Off
1-mile warmup
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
9-28-11 - weights and core
9-29-11 (Thursday)
Late workout at 3:30pm
2-mile warmup jog
3 - 1 mile repeats at 6:27 pace
1 - 1 mile cool down run
9-30-11 - Off
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