It occurred to me this afternoon that there would still be daylight when I got home from work, typically around 6:30 to 6:45 p.m.
Sure enough, sunset was scheduled for around 7:30 p.m. so I had plenty of time to get in a nice, easy 30-minute run OUTSIDE on a weeknight.
I was still sore from Saturday's 10-K in Erie, so nothing hard tonight just a 8:07/mile pace for each mile for the 3.7 miles I ran.
It felt good to get out there on the road to loosen up a little bit. Doubtful I'll do a sprint workout on Tuesday, but maybe a little more intense run than today.
Runners World Quote of the Day:
"Act like a horse. Be dumb. Just run."
Jumbo Elliot, Track and Field Coach
Happy running!
Showing posts with label Erie 10-K. Show all posts
Showing posts with label Erie 10-K. Show all posts
Monday, March 15, 2010
Saturday, March 13, 2010
Erie 10-K race day experience (Updated)
Updated: 6 p.m.
Turns out I finished 7th in my age group out of 25 and 51st overall out of 257. I'll take it.
I also forgot to mention the very nice fleece blanket that was given to everyone who completed the Erie Runners Club Winter Series. That was finishing the Turkey Trot in November, New Year's Day 5-miler and today's race.
Original post:
After not running since Tuesday due to illness, I wasn't sure what to expect this morning at the Erie Runners Club St. Patrick's Day Distance Festival that included a 10-K and 5-K.
Some brave souls ran both races, such as my friends Heather and Dan Cass. I chose to just run the 10-K.
For the most part, the weather was the biggest factor for many runners and their results. The course was a 6.2-mile out-and-back loop. Most runners had strong runs for the first half of the race with strong gusty winds from Lake Erie at their back.
At the turn around point, just slightly before the 3-mile mark, runners then were faced with stiff winds that really did a number in sucking the energy out of you. Rain also started to come down during the last half of the race, nothing too hard, but enough to make it hard to see out of my glasses.
My first three mile splits were an average of about 7:10 per mile. But the last 3.2 miles were a different story. The average for the last portion of the race was 7:40 per mile. It's really hard to keep your pace when the wind is gusting around 30 mph on you.
Anyway, my overall time was 46:00 flat, which is a 7:25/mile pace. I finished 51st overall and not sure what place in my age group, but not high enough to win an award.
I'm pretty happy with everything considering the conditions. I've run faster than this in the past, for sure, but considering I just got over an illness and the weather wasn't great, it was a pretty good day.
At least I feel pretty healthy now.
When I see official results, I'll post a link to them.
Runners World Quote of the Day:
"I don't know how the creative process works, but it always seems, as I'm running...that thoughts start coming in; sentences start coming in."
Robert A. Caro, biographer
Happy running!
Turns out I finished 7th in my age group out of 25 and 51st overall out of 257. I'll take it.
I also forgot to mention the very nice fleece blanket that was given to everyone who completed the Erie Runners Club Winter Series. That was finishing the Turkey Trot in November, New Year's Day 5-miler and today's race.
Original post:
After not running since Tuesday due to illness, I wasn't sure what to expect this morning at the Erie Runners Club St. Patrick's Day Distance Festival that included a 10-K and 5-K.
Some brave souls ran both races, such as my friends Heather and Dan Cass. I chose to just run the 10-K.
For the most part, the weather was the biggest factor for many runners and their results. The course was a 6.2-mile out-and-back loop. Most runners had strong runs for the first half of the race with strong gusty winds from Lake Erie at their back.
At the turn around point, just slightly before the 3-mile mark, runners then were faced with stiff winds that really did a number in sucking the energy out of you. Rain also started to come down during the last half of the race, nothing too hard, but enough to make it hard to see out of my glasses.
My first three mile splits were an average of about 7:10 per mile. But the last 3.2 miles were a different story. The average for the last portion of the race was 7:40 per mile. It's really hard to keep your pace when the wind is gusting around 30 mph on you.
Anyway, my overall time was 46:00 flat, which is a 7:25/mile pace. I finished 51st overall and not sure what place in my age group, but not high enough to win an award.
I'm pretty happy with everything considering the conditions. I've run faster than this in the past, for sure, but considering I just got over an illness and the weather wasn't great, it was a pretty good day.
At least I feel pretty healthy now.
When I see official results, I'll post a link to them.
Runners World Quote of the Day:
"I don't know how the creative process works, but it always seems, as I'm running...that thoughts start coming in; sentences start coming in."
Robert A. Caro, biographer
Happy running!
Tuesday, March 9, 2010
Last speed workout before Erie 10-K
Tonight was my last speed workout before Saturday's race in Erie, Pa.
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
Sunday, March 7, 2010
A steller 8-mile run
This morning it was about 35 degrees and not a cloud in the sky. What a beautiful day to go for a long run!
My legs were a little tired from my 6-mile tempo run on Friday afternoon, but that didn't stop me from enjoying this run.
The first mile was completed in 7:50 or so, then I kicked it up a few notches.
Splits for miles two through eight were: 7:32, 7:26, 7:19, 7:27, 7:05, 7:19 and finally 7:13.
Total time was 59:26 or 7:26 per mile average! This is perhaps my best training run ever for this distance and the final three miles were the fastest of the bunch.
Can't wait for the Erie 10-K next Saturday.
Runners World Quote of the Day:
"Those long runs cleanse my system, physically and mentally."
Joan Benoit Samuelson
Happy running!
My legs were a little tired from my 6-mile tempo run on Friday afternoon, but that didn't stop me from enjoying this run.
The first mile was completed in 7:50 or so, then I kicked it up a few notches.
Splits for miles two through eight were: 7:32, 7:26, 7:19, 7:27, 7:05, 7:19 and finally 7:13.
Total time was 59:26 or 7:26 per mile average! This is perhaps my best training run ever for this distance and the final three miles were the fastest of the bunch.
Can't wait for the Erie 10-K next Saturday.
Runners World Quote of the Day:
"Those long runs cleanse my system, physically and mentally."
Joan Benoit Samuelson
Happy running!
Thursday, March 4, 2010
Easy 3.6 mile run, Erie 10-K sign up
Wednesday night was designed to be an easy 30-minute run, so that's what I did -- nice and easy.
I basically ran 3.6 miles in 30 minutes, which translates to an 8:20/mile pace. Not hard after pushing myself with sprints the night before.
I also signed up for the Erie Runners Club St. Patrick's Day 10-K on March 13, which you can do here.
I'm not really sure what kind of time I will be able to run for this race since it's the season's first, but maybe I can beat 45 minutes? That would translate to faster than a 7:14/mile pace.
I haven't run many 10-Ks in my life, mostly 5-Ks, 5-milers and half marathons, so this distance will be good to determine my current training paces for the Lake Health Distance Classic Half Marathon on June 6.
Many of the training workouts for a half marathon base workouts off of 10-K race pace, so this will this be perfect timing for a fresh 10-K time as I'm getting ready to begin a 10-week training program at the end of March.
I hope 2010 can be my most successful racing season especially since I'm turning 40 this year and will compete as a youngster in the masters division (for people 40 and older).
Runners World Quote of the Day:
"It is a sublime thing to suffer and be stronger."
Henry Wadsworth Longfellow, American educator and poet
Happy running!
I basically ran 3.6 miles in 30 minutes, which translates to an 8:20/mile pace. Not hard after pushing myself with sprints the night before.
I also signed up for the Erie Runners Club St. Patrick's Day 10-K on March 13, which you can do here.
I'm not really sure what kind of time I will be able to run for this race since it's the season's first, but maybe I can beat 45 minutes? That would translate to faster than a 7:14/mile pace.
I haven't run many 10-Ks in my life, mostly 5-Ks, 5-milers and half marathons, so this distance will be good to determine my current training paces for the Lake Health Distance Classic Half Marathon on June 6.
Many of the training workouts for a half marathon base workouts off of 10-K race pace, so this will this be perfect timing for a fresh 10-K time as I'm getting ready to begin a 10-week training program at the end of March.
I hope 2010 can be my most successful racing season especially since I'm turning 40 this year and will compete as a youngster in the masters division (for people 40 and older).
Runners World Quote of the Day:
"It is a sublime thing to suffer and be stronger."
Henry Wadsworth Longfellow, American educator and poet
Happy running!
Thursday, February 25, 2010
Awesome speed workout
On Wednesday night, I got in a great speed workout on the treadmill!
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
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