Trainig Runs #20 - #30 Finally Caught Up

Good evening all.

I found a really cool way to post running routes on my blog. So I started with the infamous "Dam Run" I talked about when training for the Flying Pig. The route I posted is in a little different from the original in that I am running the long down instead of up like I did for the Pig in order to get ready for the Spirit of Columbus Half Marathon which is a point to point downhill race.

About my blogging, the county fair not only screwed up my training runs, but also my blogging on my runs. So, I am going to only update on my dates and distances for the past 2 weeks and more details on my most recent runs.

Run #20 - Logged Miles Run: YMCA indoor track 5 miles at an 11:12 average pace.
Fair Week - Lots of work and little free time to run. Missed 2 runs during week
Run #21 - Pace Run: Home 4.5 miles and evening soccer conditioning run 1 mile
Run #22 - Logged Miles/Stride Work: YMCA Indoor track 4 miles at an 11:35 pace + strides
Vacation Week - Recovery from the fair (lots of other stuff going on too):
Run #23 - Logged Miles: Dam Run 7 miles at a 12:17 average pace
Run #24 - Pace Work: Bethel Walking Track 4 miles at a 10:48 average pace and evening soccer conditioning run 1 mile
Run #25 - Speed Work: YMCA indoor track: 2x1200, 4x400, and 4x200 splits
Run #26 - Logged Miles: Springfield neighborhood run 4 miles 11:10 average pace

Run #27 - Bethel 10K Race: Here you go Lucky, I am finally getting this written up. The town we live in (at least close enough to to consider living in) had its first ever 10K race on 8/Aug/09. I signed up the run it as a training run and to get another race in. Aaron also signed up to run. The course review on the website was pretty straight forward, a flat out and back run.

I am not sure why my brain shut off, but the day before we had 20 ton of gravel delivered to the house to put in a parking pad and redo the driveway. We (Laurel, the kids and I) moved about 6-7 ton of the gravel by hand that day. Mistake #1: Moving gravel should not be done the day before a race. I did not think that moving gravel would impact my running.

Saturday morning, I got up and did my typically pre-run routine, showered, ate my typical breakfast of a peanut butter, honey and toast sandwich and headed to town to meet Aaron. At Aaron's I ate a banana and we walked over to the race. We got over there about 45 minutes early and wandered around talking to people and stretching out.

The race started on time. Since we were there early, we were in the from of the pack at the start. Mistake #2: As the "old fat guy" don't start out in front. When the gun went off and we started, I knew I was going to be in trouble, I was running way faster than I should have been, trying to keep with the front of the pack. When we hit the first mile marker, my fear was confirmed, I was running a 9:24 pace. Now that does not sound great, but I was shooting for something around 10:30-10:45 pace. The next mile was too slow. I slowed to an 11:34 pace. Mistake #3: Do not try to regain time too fast. I tried to pick up the pace too much in miles 3 and 4 and was not successful, although I was running faster. I spent a portion of t he time talking to a guy who is headed to Wight Patterson for the Half Marathon as well. By mile 5 I had settled down and was running pretty steady. I was talking to a couple of ladies who were running and one was a soccer coach in Bethel. Mile 6 was strong. Coming into the finish the fellow soccer coach I had been talking to was about 6 steps ahead of me. I was content with letting her finish ahead of me until the announcer at the finish line said, "We have a race going on here to the finish line." I picked up my pace a little. The icing on the cake was when Barb, a friend from the YMCA started cheering us on saying, "He's right behind you pick it up, he's going to catch you!" So, right before the line I stretched out my strides and stepped ahead of her 1 step before we crossed the line.

My final time was 1:10:03 with an average pace of 11:17. I was not impressed with my time although it was better than my last 10K run. From my training runs I know I could have finished faster, but chalk it up to experience. The run was good. It was not flat, but rather a series of rolling hills.

Run #28 - Speed Work: This morning I discovered a flaw in my training plan. I started a week earlier than I should have. So, my plan for this week was to repeat the training regime from last week since I missed my long (12 mile run). This was the same as run #25. The speed work went well. I ran an average 7:58 for my 1200's, 2:20 for my 400's, and 1:03 for my 200's. The run felt good, although I felt pretty lethargic afterward and for the biggest part of the day.

Run #29 - Logged Miles: Wednesday morning (12/Aug/09) I went to the YMCA indoor track. I did not have any run/time requirements, just get the miles in. I ran 4.5 miles and averaged an 11:20 pace. Again, the run felt pretty good, but lethargy set in afterward. Wednesday night was the first soccer practice for the girls teams. We did a lot of running and I think I actually outlasted all of them.

Run #30 - Pace Work: Today was a pace workout day. I went to the YMCA and again ran inside (it was too dark to run the road this morning). My runs were actually pretty good, although I shortened the length of the workout a little. My 4 mile run was at a 10:58 average pace, my 400 was a 2:31, and my last pace mile was an 11:05. I actually did not have the "run down" feeling after my run this morning. I have felt pretty good the whole day.

The balance of the week will be interesting. I am taking a day off from running tomorrow since I have run 3 days back to back. I am signed up for a 5K race in New Richmond Saturday morning and still need to figure out how to get my 12 miles in since I am playing guitar/banjo at church on Sunday and our church picnic with the new pastor is immediately after service.

Anyhow, that is what has been going on in the wild and crazy running world of Tim. I will try to be better about getting my blog done in a timely fashion from now on. I will blog at everyone either Saturday evening or Sunday night.

In Him,

Romans 8:31