Today was my first run after the Erie Runners Club Turkey Trot on Thursday and I felt a little bit sore and stiff.
So I did a short 1/2 mile warmup before joining up with our neighbor's grandson Steven and his younger brother (can't remember his name right now).
We did a really easy two-mile run (1-mile out and back) before parting with the younger guy, then Steven and I set out for five more miles.
It was cold out today, mid 30s, but we ran most of the way at 8:20-8:30 pace or so, talking and chatting the whole time. Turns out, Steven just finished his senior year of cross country at Westerville High School near Columbus.
His team this year qualified for regionals and he was on the varsity squad as the team's seventh man. His personal record for the year was in the mid 18s. So he's a pretty good runner, plus he's tall and skinny.
I kind of felt bad for Steven because he was running in jeans. I guess when you're 17, you can get away with that kind of stuff. It certainly didn't seem to bother him one bit.
Steven's planning to go to college, he said, adding that he intends to study computer engineering and possibly continue his running career in college. Hopefully it all works out for him.
When it was all said and done, it was nice to have someone to run with around my home. Made the time go by fast!
Runners World Quote of the Day:
"A change of pace in terms of your running pace will give you strength psychologically."
Bill Rodgers
Happy running!
Showing posts with label Turkey Trot. Show all posts
Showing posts with label Turkey Trot. Show all posts
Saturday, November 28, 2009
Monday, November 23, 2009
Last run before the Trot
Tonight was my last easy run before the Erie Runners Club Turkey Trot 5-K on Thursday.
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
Sunday, November 22, 2009
30-minute tempo
Today was a balmy 52 degrees and sunny when I headed out for a 30-minute jaunt before watching the Browns lose (at least it was an entertaining game).
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
Saturday, November 21, 2009
Intervals & distance
Today's run was initially just going to be an easy 5-miler, perhaps around 40 minutes or 8 min/miles. After 2.5 miles in, I suddenly thought that I might mix in some 200 meter sprints or 45 seconds intervals at 85-90 percent effort.
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
Thursday, November 19, 2009
Awesome tempo run
Got in a great tempo run tonight spanning 5.25 miles. Squeezed between a mile warmup and a 1.25-mile cooldown were three hard-paced miles.
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
Tuesday, November 17, 2009
Speed doesn't kill/Erie Runners Club Turkey Trot
With not a lot of time to spare this evening due to babysitting duties at home, I finally got out to the gym for a speed workout on the treadmill just after 9 p.m.
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
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