Shamrock Pre-Race Report
This morning I arrived in Virginia Beach about 7:45 am just in time for the 8k race. I watched it and there were alot people running. It was fun to watch. I went to the start line and saw where the finish line was as well. I then went to the convention center to pick up my packet. I got my packet and then went running with my running coach.
We ran three very easy miles at 9 min pace. It was nice to run on a non concrete surface. I must say it was really hot out there though. I had to take my shirt off. I hope that it is not that hot on Sunday. There was absolutely no wind during the run. I dropped him off at his hotel and checked into my hotel. I was really tired so I went to the hotel but there as a huge mess up with my reservation.
I ended up getting a better hotel but not until 4 in the afternoon. I got a beachfront hotel which was better. Then I came in and got my things together for the race.
I am very nervous about this race. It seems very flat and I am worried about how this will wear on me over time. I am getting ready to go to bed I will update you folks after the race.
Brooksrunner
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Shamrock Marathon this weekend
This is a big weekend for me because I am doing my first marathon of 2010. I am looking forward to this race. I have been running this winter and feel as though my fitness is much better than my last two marathons. I feel very good about going into this race. I will be heading down this weekend for the race.
The one thing that I am worried about is that fact that this time I did not do as much distance pace 20 as I did in my past two marathons. I did do 2 20 mile runs. But I also did not have a great day on those runs. I did do some 18 mile runs. I did my high teens runs at a faster pace and I am hoping that this will help me. I am coming off a great 10 miler on hills so I am hoping that I can carry this good performance over into my marathon.
I am not even thinking about a time right now but I have seen that the course is fast and flat so I will more than likely gain from a course like this. I am not sure where I will crash but I know that the longer that I can delay the crash the better. I am hoping that I can push through until at least 24. I will update you guys throughout the weekend. It is going to be a nice weekend regardless of the outcome. My coach is running the race as well so it will be great to see him.
Take care and be sure to see my pre-marathon update and pics
Brooksrunner
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Shamrock Taper Run. . .10 miles
Tonight I went out and I wanted to go out and do a somewhat difficult run. This was the first time that I have run this route. It was a very difficult run. There were some nice climbs which translated into some nice downs. I ended up doing 10 miles. I wanted to go longer but my thought process was that I would run faster for less time.
I did a nice warm 1 mile warm up at 8:10. I felt good doing that. Then I moved into my pace. I was shooting for hitting 7:15 for 8 miles. At the end of the first mile I decided to shoot for 7:00/min flat.
Here is the breakdown
Mile 1 7:08
Mile 2 7:02
Mile 3 7:01
Mile 4 7:01
Mile 5 7:05
Mile 6 7:06
Mile 7 6:57
Mile 8 6:57
I ended up finishing the run in 55:39, 6:57 pace
I was very pleased with this run. I am very happy with my progress for this race. I will run again during the week.
Brooksrunner
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Easy Run with in 57 degree weather
Today was a beautiful day. I saw alot of runners out today. I wanted to get a run in today because the weather was nice and I know I am going to have to cut back and taper for this race. I am looking forward to a nice taper.
First half
The first half I felt really sluggish. The first 3 miles were 8:25, 8:26, and 8:26. I started to feel better at the end of the first half. My leg felt real heavy for the first couple of miles. I had the mindset that I was going to work hard on the way back so I just kind of relaxed for the first half.
Second half
I started back and the push was on. The first mile of the second half I did in 7:12 pace. I started working my arms going into the second mile I really pushed and dropped to 6:51/mi. The last mile I dropped to 6:28/mi. I had a good finish. I like finishing strong because this is how I like to a finish a race.
6.02 miles, 45:57, 7:38/mi, 850 cal, 792ft ascent, 839ft descent
Brooksrunner checking out. . . .It was a great weekend
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18 Mile Long Run
It has been almost a year now that I have started to run seriously. I must say that I have made alot of improvement in a year. I am still working and becoming a better runner everyday. Some days are better than others. I have learned now that I have to be smarter in my training because I am starting to get faster. Every second counts when you start chopping away at the faster times. I must say going from 11 minute miles a year ago to mid 6’s has been a task. But despite the challenge I have made great leaps.
Today was a beautiful afternoon to run. It was in the 50’s and sunny with a light breeze. I started out with a goal in my head that I was going to run a fast 18 mile run for my last long run before the Shamrock Marathon.
The First Half
I ran a smart run today. I did exactly what I wanted to do. I recognize now that I have to run on effort. I also understand that running on elevation you will lose pace and gain it on the downs so you have to run accordingly to keep pace. The first three miles was a warm up for me today. I did 8:23, 8:32 and 8:14. Since I had not run since mid week my legs were kind of sluggish. Miles 3-6 I was 7:58, 8:00, and 7:56. There were some small little climbs but nothing major. I did drink to things of water and had some shot blocs so I was feeling alright. To end the first half I dropped down to 7:58, 7:46, and 7:37. At this point during the run I was just over 8:03 pace. I also felt good about the fact that I was also heading home. I have said this a thousand times going home really makes me work harder. I know it is the end of the road.
Second half of run
I knew I had 9 more miles to go but I was going to be smart and work hard because there were going to be some nice climbs going back. The climbs would come at the time I knew I would start getting tired. 9-12 I banged out 7:51, 7:43, 7:34. I took good advantage of the downs during these miles because I knew 13-15 was going to be brutal. 13 I had to use alot arms because it was a very gradual incline. The climb was a 1 mile climb leveling out at 14 and going another quarter mile into 15. were some nice rollers but turned into a nice down for the last mile of 16. 7:56, 7:55, 7:55
I was starting to get tired at 16 and I kept mentally telling myself just hold 8 min pace. That is all you have to do. Keep working and grinding, you can do it. Lots of self-talk. I could feel my legs starting to get heavy. I knew I was close though so I pushed. The last three miles was work 7:53, 7:54, 7:29 and 59.88ft 6:06 pace.
I was covered in salt from the run. I lost alot of salt but I drank alot of water because I knew it was warm today. Overall I would have to say that was a good run. I met my goal pace and I am looking forward to a nice taper.
18.01 Miles, 2:22:48 total time, 7:55 pace, 2586 cal, 1978ft ascent, 1950 descent
Brooksrunner checking out . . . .good night
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Hill Repeats
Tonight was the first day that I ran since my run on Sunday. I am still kind of on a runner’s high right now. I also know that I have to go back and work harder.
I ran a two mile warm up and did hill repeats. We ran with partners did repeats depending on the dice. There were five poles so we eliminated the six. I had a very hard workout. I was working hard the entire time. I gave 100% on the uphills and a nice recovery on the down.
Then I did a two mile cool down. It was a good workout.
Brooksrunner,
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Maryland 10 Championship Series Race Report. . .New PR
Rasac President Scott Smith and Brooksrunner
Jeff, Luke and Brooksrunner
Rasac Group pic. . .
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10 Mile Championship Series Pre race
Today I did an easy run this morning to get a run in before the Championship Series 10 mile race in Columbia, MD in the morning. I am very nervous about this race because this is the first formal race that I have entered in since I qualified for Boston.
It has been a long winter and it is still not over yet. I have got out and worked as hard as I could. Today I went out and did not want to go to hard. I ran right in my window. I did three miles at 7:44 pace. I did not open up at all. I just let my legs stretch.
For this race I have strategy for the race. After looking at Mcmillian Running Calculator my window indicates that I can do a 1:05:23 which is a 6:30 pace. I think I am very capable of running this pace. I need to focus and keep this pace for the first half at least. If I feel as though I can do better in the second half I will push toward 1:04 and change. For the intel I have got on the course it is a pretty hilly course. It does not give you anything to play with. Mentally, I feel good about running on a hilly course because I have done alot of work on hills in my training.
The race starts at 8 am in the morning so I am going to get some good sleep tonight. I am going to eat a nice meal. I am going to make sure I arrive there ealy because it is a nice ride down there from my home. Three hours north of me a friend told me that they had 3ft of snow so it looks like the worst is not over yet.
The weather in Columbia, MD will be 35 degrees and rising. By the time the race is over it will be 39 degrees. So that will be good. This is not bad at all. The will be 6 miles per hour at WSW.
Welcome I am going to rest. Have a wonderful saturday and enjoy the rest of this day.
Brooksrunner
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Fast Long Run
Tonight I went out and did a long run because I had only run once during the week. I wanted to do twenty today but I thought to myself why not mix this up with some easy, speed, and tempo all in the same run. It seems like it worked out well for me.
My goal for this run was to run 14 miles faster than my long run window but enough to hit all the phases of my training. I used my metronome again but to tell you the truth I really did not focus as much on it during the run. However, when I did focus on it I could tell that I was on sometimes and off sometimes. But here is the good stuff. This makes me enjoy running having runs like this one here.
Mile 1-5
To start off I got to about 3/4 of the way into the run and realized that I was not going to wear my running pants. I pulled them off and left them at my buddies mailbox. I even took my Brooks hat off. Off I went in my shorts and a jacket. Looking back now I am glad I kept my gloves and jacket on. As I arrived at mile 1 for the warm up I was at 8:13/mi for the first mile. Mile 2, I started to get into a little I was at 7:29/mi. During this mile I took in some water and I had one shot bloc. Mile 3, I was at 7:28/mi and I was feeling fine. Going into mile 4 I drank the remaining water from my first water bottle and had two more shot blocs. Mile 4, I hit at 7:29 which had a couple of small rollers. They were fine because I was kicking my arms and rolling on the downs. Mile 5, I dropped to 7:14/mi and I did not feel any significant changes. I knew I had a nice 1 mile of down coming so I was going to enjoy this part of the run because I was going to have to work on the way back.
Mile 6-10
Mile 6, I just coasted and let the down take my body. I did this mile in 7:10/mi. I knew I only had one more mile until the turnaround so I was just going with the flow. I did have a nice climb coming in 7 and I just really had to lean into it and push. I pushed and completed this mile at 7:14/mi. Here is where it gets real good. I knew I was turning around and I just knew I was going to kick some ass. Mile 8, I did in 6:54/mi because I had a really nice down and I turned my feet over pretty fast and went with the down again. The easy mile down was now the difficult up hill. I did mile 9 in 7:14/mi. I was working on this long steady climb. I took in all the remaining shot blocs and water durning this mile. Mile 10, I mentally told myself that I had this run under my belt. I did mile 10 in 6:51 and I did not even feel as though I was moving. Seriously, I did not look down at my watch until I hit the mile marker and I was somewhat shocked.
Mile 11-15
I told myself this is cake from here. Mile 11-13 I did at 6:44/mi I was just going with the flow. The last mile I really started to breath in and out and I could tell I was working. I was kicking really hard at this time. I did this mile in 6:25. The last 51.52 ft I did at 7:39 pace.
I was just talking about having a great run and being more focused. This is the kind of run I need to have most of my runs. I could tell that the food and water really helped. I did not feel as tired during the run. I could tell I had alot left in the end if I wanted to go longer. I know it was only 14 miles but I think this can be my long run for the week. It was an awesome run.
14.01 mi, 1:40:05, 7:08/mi, 1995 cal, 1338ft ascent, 1330ft descent.
I am very happy with this workout. Happy running!
Brooksrunner
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10 Miles easy pace
Today I ran with my new metronome. It was kind of weird getting used to the pinging sound but I found that I was doing very well with it. My cadence was not the best at times especially going up inclines and around turns. I think as I use it more I will get much better. I set it at 88 and I think this might be a little to fast to start with. I do know know but I do know that the run went awesome.
I am trying to get away from looking at the watch. I guess I am a time addict. LOL! So here we go.
Mile 1-5
During this run I was determine to eat something as I ran. I am going to start fueling when I run no matter what distance. I just working with different methods of training to see what works for me. I also for the first time really worked with my arms. I was thrusting both arms for the much of this run to see if it gave me any added push. The first mile I did was 7:33. This felt very comfortable. Mile 2 I did 7:32 and again this did not feel difficult at all. Mile 3 I did 7:25. This was the mile that I was also running into a significant head wind. Then I dropped to 7:32 and 7:34 for miles 4 and five. This was alright and I took in three shot blocs as I was going.
Mile 6- 10
I can tell you one thing and that is when you do not focus on your watch and run you will be faster. Mile 6 I dropped to 7:10 and again I felt as though I was just stretching my legs. I did do a faster leg turnover on the downs. Mile 7 and 8 were 7:12 respectively. As I pushed to the last mile I wanted to finish strong. I could tell that I was breathing but not to the point that I was dying. I did that last mile at 6:36 pace.
This was good workout. I know that I have been missing training and this has started to trouble me. I need to get my mental focus back. I do not seem as hungry as I was when training for Boston. I am need to get back to that point. I am going to try and work on that these next few weeks so I can get into gear. I need to do a race I think to get so perspective on where I am in my training.
10.04 miles 1:13:23, 7:18/mi, 1431 cal, 841 ascent, 822 descent
Happy running folks
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