| Location: University Heights,OH,USA Member Since: May 20, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: '09 Cleveland Half Marathon - 1:35:53 PR
'09 University Heights Memorial Day 5 Miler - 34:00 PR
Short-Term Running Goals: Run Memorial Day 5-Miler in 31:15 a 6:15 pace Missed that by 2:45, oops!
Boston Qualify (3:10:59) @ '09 Akron Marathon Long-Term Running Goals: Complete Burning River 100 Mile Ultra by 2011
NYC Marathon
London Marathon
Leadville
WS100 Personal: 31yr father of one, with one on the way! I live in University Heights, OH. Married to my lovely wife of 8 years. True passsion is cycling, but I started doing du's and bi's, and now I've noticed some potential with running. |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.49 | 14.38 | 5.50 | 0.00 | 44.37 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | Weight: 179.19 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, left achilles tendonitis. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, left achilles tendonitis. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 182.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, left achilles tendonitis. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, left achilles tendonitis. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.55 | 0.00 | 0.00 | 0.00 | 2.55 |
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8:13 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 0.00 | 0.00 | 0.00 | 2.95 |
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Fun treadmill ladder workout:
Run: 2.95 Miles, 35:00, 5min intervals, average 11:52 pace (started at 15min pace first interval, then 14, 13, 12, 11, 10, 9). After each interval I did 25 pushups and a 1 minute plank.
GYM: 175 PU, 7 mins Planks (ladder) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.47 | 0.00 | 0.00 | 4.47 |
| Run: 4.47 miles, 35:04, 7:49 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.12 | 0.00 | 0.00 | 4.12 |
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RUN: 4.12 miles, 31 minutes 7:31 pace
Lunch GYM: Arms, Planks, Shoulders, Pull Downs |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.21 | 0.00 | 0.00 | 0.00 | 3.21 |
| Really easy 5k jog with a friend. 36 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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XT: Bike commute - Bike: 23.13 miles, 1:22:50 (AM), Bike: 9.94 miles, 40:24 (PM)
GYM @ Lunch: Flys, Planks, Arms, Pull Downs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 0.00 | 4.50 |
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4 easy miles at the track with about 1/2 mile at threshold. Tapering for Half Marathon on Sunday 5/17/09.
PS: In hindsight, I should not have done that speedwork with only about 60 hours before my half. Caused the hammies to be a little tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
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| | Race: |
Cleveland Half Marathon (13.1 Miles) 01:35:53, Place overall: 183, Place in age division: 23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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This is my first half marathon, my longest race thus far...
I arrived at the start line just in time and realized I was right at the front. Gun went off and I started runing too fast. I did my first mile in 6:40, second mile was about 6:45. I knew I needed to pull back a bit, but it just felt good to be out there running hard. This was my first race since the Portage Lakes Duathlon last September, so I was happy to get back in the groove. At first, I was happy to be at the front for the start, but then I began to realize that it messed with my psych. A whole bunch of much faster half and full marathoners started behind me, so I felt like everyone was just blowing past me, while I wasn't passing too many.
So here are the stats: I finished with a chip time of 1:35:53 a 7:18 pace, which was good enough for 183rd place of 3,873 overall, and 23 of 303 in my age division of 30-34 dudes, 1:18:59 won my age division. Not sure why, but my watch time was 1:36:52 a 7:23 pace. I'll take the official time though!!
Other notes...The Iggy band was pumping me up and a few random drum players were really cool. I wish there was more of that out there. The crowds were good, but the chilled morning probably kept a few inside. Lily and Amanda made it out for me and that was awesome to hear them cheering in the final stretch.
All in all, I'm satisfied with my first half.
Post update: New video posted on YouTube. I zip by in seconds 45 and 46, blue shirt, blue headband. http://www.youtube.com/watch?v=d8cCPbluUw4 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Recovery run from Sunday's Half Marathon.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 180.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
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Pushed the baby jogger for 2.5 @ 10:00 AM
8:00 PM - 5 min warmup, 3.75 in 31:30, 5 min cooldown @ John Carrol University Track.
3 min planks, 20 pushups. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 177.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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This was really stupid to do 48 hours before a race:
Bike Ride: 52.71 miles, 3hrs23mins
Lots of hills, totally unprepared for this distance with hills. I just couldn't resist. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 177.00 | Calories: 0.00 |
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| | Race: |
University Heights Memorial Day 5 Miler (5 Miles) 00:34:00, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
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University Heights Memorial Day 5 Miler
I pushed the pace hard in the first mile, running about 6:00. I figured the only chance I had at placing in the top ten was to try to hang with the lead pack (which was just one guy, who was talking about doing a sub 6:00 pace at the start line). I stayed on his tail for about the first mile. I obviously couldn't hold that pace very long and faded fast, as I finished with a time of 34:00 a 6:48 pace.
While this is a good time for being somewhat of a 'beginner' at competitive running, I can honestly say I'm a little disappointed in my preparation, result and tactics. Here's why:
Preparation:
First, planning a race on the third day of a holiday weekend with 2 sets of siblings and my mother-in-law visiting on that weekend and staying up late to watch the Cavs lose to the Magic, was not wise. I was just worn down by the time Monday rolled around.
Second, doing a 52 mile bike ride on Saturday morning was not a good way to taper for this race. Especially since a) I don't have many bike miles in yet this year, b) I didn't eat or hydrate properly for a ride of that distance.
Third, doing a race only 8 days following my first half-marathon might not have been a great plan either. I'm just not sure I was fully recovered from that effort.
Result:
Given that my pace for the half-marathon was 7:18, I believe I should have been able to endure a 6:15-6:30 pace for "only" 5 miles.
Tactics:
I should not have tried to stay with the race leader at a sub 6:00 pace at the start. I should have ran my race...a 6:30 or so pace for the first 2 miles, then pour it on for the last 3 miles. Arrr!
Anyway, now that I've given all the excuses I can think of for why I didn't hit my goal time of 31:15, I need to go for a run.
A couple positives I can take away from this race is that a) I have improved greatly on my downhill running, b) I placed 3rd in my age group 30-34 m, c) I had a 7 person cheering section that included my wife, daughter, brother, father, mother and aunt and uncle. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 177.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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MUCH NEEDED REST DAY. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.78 | 3.29 | 0.00 | 0.00 | 4.07 |
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Brick workout: Run Bike Run
Run: 3.29 in 24:53
Bike: 5.98 in 20:00
Run: .78 in 6:00 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 177.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST DAY. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Meandering route around downtown Cleveland. A bunch of stoplights, etc.
3.5 miles - 28:30 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Hill Interval Bike Ride:
Distance: 22.91 mi
Time: 1:21:39
2x Berkshire Hill (8:58 and 9:30)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.49 | 14.38 | 5.50 | 0.00 | 44.37 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | Weight: 179.19 | Calories: 0.00 | |
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