Personal Record!!!

This weekend was a special weekend that I have been training for. I have been working very hard to speed up my pace for the half marathon distance, but I figured I had a pretty good shot at a 5k PR as well.

Dorann and I were signed up to run the Blues for Greens Earth Day 5k in downtown Des Moines this weekend. I wasn't sure what to expect from myself so I just took off when the race director said: Ready... Set... Go! and dropped his hands to start the race. For the first mile which consisted of a trip around the block and then up a pretty big hill, I just took it easy and tried to stay calm. Especially when I noticed how few people were in front of me! I've never been that close to the front of a race before.

After we got up the hill I settled into a comfortable pace and waited for the downhill to really take off. Once we got to the downhill I lengthened my stride and tried to make the most of the favorable conditions. I also got a really cool experience when I got passed by a couple of runners, one of whom was blind and being led by the other. AMAZING!!! I met the runners after the race and Don (The Blind Guy, it said it on the back of his shirt no kidding) was a great person to talk to. Very inspirational and a very friendly person.

After I was done talking I started walking back up the course to see how D was doing on her running of the 5k. Then she came into sight, still running. I know it was a goal of hers to keep running for the entire course. I ran about the last .3 miles with her and then watched her run across the finish line with a time of 41:13. She says she's disappointed with her time, but I'm so proud of her for taking this on. Her next goal is to finish one in under 40 minutes. I told her that setting a goal right after crossing the finish line makes her a runner. :-)

As for myself, due to my watch getting a bit messed up I wasn't sure how I did. Later that night I found out that I ran a PR and a near LIFETIME best time of 24:37 taking nearly 2 whole minutes off of my personal best. I also happened to finish 12th in the men's division and 18th overall in the race. I'm completely flabbergasted at this result. I can't believe that I was up towards the front of any race and I'm very grateful to have had the opportunity to do so.

Intervals are FUN!!!

I know that sounds twisted, but I really enjoy them because they make me faster!

Workout report
I went over to the Roosevelt High School track this evening after work and ran my intervals workout. I started off with a mile warm-up getting used to the wind and planning my strategy to get around the track quickly and work with the wind instead of against it. After my warm-up I ran three 1000m intervals with a 600m jog recovery period.

Interval 1: 4:45
Interval 2: 4:46
Interval 3: 4:32 (flying!)

I always try to do my first two intervals in my goal pace and then the third one I let it fly and see how fast I can go. I'd like to keep working on these to improve my speed and really work on getting faster. I'm excited for my half marathon as I know I've prepared really well, so now I just have to go out there and execute my plan.

Diet/ Weight Report
I'm still going down in weight even while I'm struggling with my diet. I have a hard time getting regular, healthy meals in. It's just been really busy lately and I've been hitting the fast food places more than I should. I should really be cooking at home.

Weight: 193#
Body Fat: 21%

These numbers are good, but I'd like to make them even better! I'd like to see 188# and 19% body fat before the end of May. That's a short term goal…

See you on the roads folks!

Running along... slowly

Actually my running is getting better and better. My trainer has me up to 3x 1000m repeats at about a 7:20/mile pace. I'm really working hard now as I can see a 2 hour half marathon in my sights. I ran a hilly 8 mile training run yesterday in 1:14:16 for a 9:15 pace. That's right at a 2 hour finish. I think that I could keep it up or even take about 10 seconds a mile off at that point to get in just under 2 hours.

That's the dream goal, I'd really be happy with a personal best as well which is anything under 2:17:59. It seems that if I have a good day that should be achievable. I'm really happy with my progress and how the training has been going.

I'm also down about 11 pounds so far and 4% body fat, so that's a pretty good thing too. If I could just control my occasional cravings for burgers and steak I'm sure I could get down even faster. It's tough having grown up in the midwest after all. :-)

That's about it for now, I have a 5k race this weekend and I'm going to see how fast I can go. D is running it as well and I know that she'll make her goal of running the whole way. I just know it. I think that I'm more nervous for her than she is. I don't think she knows that though. I just really want her to succeed. It seems like such a great accomplishment for her. I'm sure someday we'll look back on all of this and remember how she used to struggle.

See you on the roads folks!