Thursday, March 22, 2012

Frozen foot race 3 report

I am happy to report that sticking to my plan worked perfectly.  The only thing I did differently from my training was to NOT use my I-pod.  I found that this was an advantage in a lot of ways since I wanted to focus on my running and how I was feeling.  It was fairly warm considering it was a race in March.  I think it ended up getting fairly close to 70 degrees.  I had one of my gels before the run and then at mile marker 2.  This helped provide the electrolytes that I needed to finish strong.  I think the most encouraging part about this race was that toward the end (again around mile 2 or so) I don't believe anyone passed me (except one runner who was running to fast and had to walk.  I have made it a habit recently to run/walk the first two miles and then finish strong by not using walk breaks.  This worked very well because it seemed as though I was the only one who was able to have "kicker" toward the end (at least that I saw).  It was a fantastic way to finish the series.  I am not sure exactly what my time was, but according to my watch I ran it in 31 minutes and 45 seconds.  I am very pleased with this because I believe I cut off a whole minute from my time.  I am still awaiting my official time for this race.  Next up I have a 10K race May 5th.  This will be my first 10K race that I will be using as a training run.

Saturday, March 17, 2012

Training report 3/12/12

This week I had two training runs. One was on Tuesday evening and the other was on Thursday morning. Tuesday evening was surprisingly warm for March. The run felt pretty good and my pace was slower due to the heat.

Thursday morning was amazing because I wore a tshirt and shorts when I ran at 5am. This is unheard of in March, however it was wonderful. This run I did without walk breaks and my pace was about the same as it has been in the recent past WITH walk breaks.

So here is why I take walk breaks and why I am so excited about running this year. I can run about the same pace or faster with walk breaks and I feel much better after if I take walk breaks.

I'm debating how I will run the last race in the Frozen Foot 5k series. My plan now is to run a 3/1 and try to keep my pace under a 10 minute mile. If that works fir the first two miles then I will take off during the last half mile or so to try to break 30 minutes. My only exception to this is if it gets above 65 then I will take it easy.

My ideal goal is under 30 minutes
Middle goal is 31:30
Safe goal is to just beat my last time (32?)

I'll post a race report sometime in the next few days :-). Regardless of what happens I want to keep in mind that this race is not my goal race so to hold back as much as necessary not to compromise my goal race which is the Marine Corps Marathon on October 28, 2012.

Monday, March 12, 2012

Training report week 3/5/12

There were two parts of this week that was exciting
1.  Officially registering for the Marine Corps Marathon (MCM).  It was difficult to get into the marathon since so many other people were waiting to register.  I know that this will be an overwhelming experience because I have never run with more than 5,000 people.  This has about 30,000 runners involved.

2.  Having the opportunity to run with two friends on Saturday.  I ran a 5K training run at 6am in Harrisburg.  Then at 8am I ran with a different friend a little bit more than a 10K.  This was exciting because I typically don't have anyone who wants to run with me.  I like the social aspect of running and this was excellent to have this opportunity to run two different distances with two friends all in the same day.  I did not force my friends to take walk breaks during these runs and I was prepared for both of them as well.

This Sunday I have Race 3 of the Frozen Foot Race Series in Elizabethtown, PA.  The forecast right now is that it will be a high of 68 degrees.  It's amazing how nice the weather has been for this series.  I credit this race series with providing me the extra motivation to get out on days that I have skipped running in the past.  I'm taking it fairly easy this week with training.  I'm still developing my "game plan" for the race, but I think I'm going to stick with a 3/1 ratio and just run faster in the run portions.  If it actually is that hot then I will be caring water with me due to the fact that I know myself and how much I sweat.   I typically run with water even if it is cold because I still get thirsty when it is cold.

After this race I have a 10K on the schedule for May 5, 2012.  This will be my first 10K race and I'm looking forward to it.  No matter what my time is I know I will have a personal record (PR) since I never raced this distance before.

I am very thankful for the fitness that I have achieved during the winter months.  My weight is not where I want it to be (probably higher than it ever was before), but I hope to get a handle on my nutrition as time goes on in my training.  I know that just running does not mean that I will lose weight, but it's a start.

Friday, March 9, 2012

Dates for long runs

Training officially starts for the Marine Corps Marathon in a few weeks.  I have a gradual buildup to beyond where I have established my base.  So far my longest run ever has been 13.1 miles and I've done that distance three times in the last three years.

I am excited to see all of this on a calendar so that I can plan things around these runs.  I figure a 13 mile run should allow about 3 hours for me to run it slowly.  That means for a 26 mile run I'll need about 6 hours.  That will require a lot of things to line up correctly.  One of which is finding a place to run that I won't be bored out of my mind.  I'm still working on that as Harrisburg and even Hershey would be difficult to run for 6 hours and not have issues with crossing lots of traffic. 

Dates for LONG runs
June 2 - 9 miles
June 16 - 10.5 miles
June 30 - 12 miles
July 14 - 14 miles (this will be my longest run to date)
July 28 - 17 miles
August 18 - 20 miles (almost there!)
September 8 - 23 miles
September 29 - 26 miles (the entire race distance!)

My goal after this will be to taper running no more than 6 or 7 miles on the weekend.
Then Race day October 28, 2012!

Sunday, March 4, 2012

Training report week 2/27/12

This week I was able to run in Hershey, Shippensburg (after work), and Harrisburg on Saturday. Overall I ran about 12 miles this week.

The most fun part of my running this week was my experience on Monday. I had a planned day off from work and decided to run in Hershey near where I used to live. I ran past the schools and a lot of other familiar places.

The Shippensburg run was nice because I did it right after work. I did not know exactly where I would run, but I had a general idea that I wanted to do a loop that was about 3.1 miles. It worked well.

Yesterday we booked our hotel for the Marine Corps Marathon. I officially register for the race on Wednesday at 3pm when registration opens.