Well the Rock N Roll Raleigh is less than a month away. How well is my training going?
Training started way back in October. I ran Tobacco trail 10 Miler and did okay. Never went over 10 the rest of 2013. The start of 2014 I changed that.
Frankly my running at the end of 2013 was not good enough to do a marathon. For 2014, I needed to improve so I would be ready in April. Well it hasn't been going to well. I went 14 miles one week, regular miles the next, and have basically been keeping this pattern so far this year. After my 15/16 mile week my right knee started to hurt. That forced me to change. I added biking during the week (no impact), and still do long run on weekend. That plan worked pretty well and I had no knee pain for awhile. Well the knee pain is back and marathon is a few weeks away. IT band issues and walking isn't all that easy.
How far along did I get before ITBS kicked in (left knee this time)? Well I had a 22 mile weekend and a 40 mile week. I felt like the distance should be enough for a first time finisher attempt. With the injuries, a sub 5 hour finish time is out the window. I have done a few half marathons and finished in 2:12 and 2:15, so sub 5 was reasonable I thought. Still have to run the race, so we will see what happens, hope the knees hold up or I'll finish by taxi service.
http://runrocknroll.competitor.com/raleigh
Tuesday, March 18, 2014
Wednesday, January 15, 2014
A Look Back at 2013 and What's the plan for 2014?
First off, I didn't reach any goal. I wanted to do a marathon, didn't happen. I wanted to do a century ride, it didn't happen. On a positive, I'm still running and enjoying it.
What events did I do? I raced in the Cary Duathlon and finished with about the same time as in 2012. I really enjoy the multi-discipline events. I still struggle on the second 2.5 mile run though. Don't really eat before event and longer events work me. Total time was 1:55 for 2.5/17.5/2.5 (miles).
I ran the TarHeel 10/4 miler. This was a last minute decision and I ran the 4 miler, you still do the hill challenge and get a medal. I'll do the 10 miles next time, I promise. The stand out of this event was the bomb sniffing dogs. They had them because event was a short time after Boston. Finish time was 36 minutes.
The next event was another last minute thing too, the Tobacco Trail 10 Miler. This was on a very cold day. Seems like the week before it was 80 and boom, 25. I froze until about mile 4. I had a goal of around 1:45, finished in 1:46, kinda slow but that's me, just get to the finish in my time.
The last race of the year was a Turkey Trot 8K in Cary NC. This was the second year I completed this race. Finished in about the same time as most of my 8K, 46 minutes. The hing that stuck out after was another runner said he used me as a pacer because of my bright knit hat (yellow/red).
What does 2014 have in store? Well I'm signed up for the Rock N Roll Raleigh Marathon in April, yes, the whole 26.2 miles. Training hasn't been quite up to par, though I do have a long run over 10 miles every week for a few months now. I have to step it up big soon. Wish me luck!
What events did I do? I raced in the Cary Duathlon and finished with about the same time as in 2012. I really enjoy the multi-discipline events. I still struggle on the second 2.5 mile run though. Don't really eat before event and longer events work me. Total time was 1:55 for 2.5/17.5/2.5 (miles).
I ran the TarHeel 10/4 miler. This was a last minute decision and I ran the 4 miler, you still do the hill challenge and get a medal. I'll do the 10 miles next time, I promise. The stand out of this event was the bomb sniffing dogs. They had them because event was a short time after Boston. Finish time was 36 minutes.
The next event was another last minute thing too, the Tobacco Trail 10 Miler. This was on a very cold day. Seems like the week before it was 80 and boom, 25. I froze until about mile 4. I had a goal of around 1:45, finished in 1:46, kinda slow but that's me, just get to the finish in my time.
The last race of the year was a Turkey Trot 8K in Cary NC. This was the second year I completed this race. Finished in about the same time as most of my 8K, 46 minutes. The hing that stuck out after was another runner said he used me as a pacer because of my bright knit hat (yellow/red).
What does 2014 have in store? Well I'm signed up for the Rock N Roll Raleigh Marathon in April, yes, the whole 26.2 miles. Training hasn't been quite up to par, though I do have a long run over 10 miles every week for a few months now. I have to step it up big soon. Wish me luck!
Thursday, January 3, 2013
2013 Goals and a Look Back at 2012
First off 2012 highlights. It was a good year of running. No injuries and I did pick up some speed. Still not fast but did complete a 5K in 25:34 which was way better than 2011 30+. Completed one half marathon, the Tobacco Trail Half in Cary, NC. It's a great event but I have other plans this year. Finished the Krispy Kreme Challenge in the under 1 hour time. Probably my last one of those since I was diagnosed with Celiac. Did a cool little race in So Cal called Wet and Wild 5K, very fun. They should have a race like that at every water park. Ran the Second Empire Fall Series. Finished around 7th in my age group. My age group 40-44 is stacked with motivated life long runners. Most other age groups I place, my luck. Did get an invite to the awards lunch, so I get good food anyway as an award, just no jacket or something cool.
2012 low lights. I had a goal of running my first marathon and put my name into the NYC Marathon lotto, didn't get in, in hindsight that was a good thing since Hurricane Sandy made that whole thing a disaster. Will try again but with a marathon closer to NC.
On to 2013. My initial plans are to run a marathon and do a century bike ride. I'm guessing the century will be easier but I have run 13 miles and have only biked 34 in one outing. Also, I plan to mix in other events to make it interesting and keep me motivated. Will see and I'll keep you posted on how it turns out.
On another subject, trying to get my guitar playing up to snuff. Taking lessons, might even post a video if I improve enough.
2012 low lights. I had a goal of running my first marathon and put my name into the NYC Marathon lotto, didn't get in, in hindsight that was a good thing since Hurricane Sandy made that whole thing a disaster. Will try again but with a marathon closer to NC.
On to 2013. My initial plans are to run a marathon and do a century bike ride. I'm guessing the century will be easier but I have run 13 miles and have only biked 34 in one outing. Also, I plan to mix in other events to make it interesting and keep me motivated. Will see and I'll keep you posted on how it turns out.
On another subject, trying to get my guitar playing up to snuff. Taking lessons, might even post a video if I improve enough.
Friday, November 9, 2012
Magnificent Mile 2012
Well this is an old update but here it goes.
Way back on Sept. 16, 2012 was the Magnificent Mile race in Raleigh, NC. I wasn't expecting much since I have not been, nor ever have run for speed. With me, it's more like can I make it to the end. No worries here, it's only a mile and I regularly run 5. My goal is around 7:30, since that was roughly my time last year.
Onto the race. After they announced the 10 or so elite runners the gun fired. We are off. I settle into a quick for me but manageable pace. As we get near the Capital I notice no quarter splits (they had them the last 2 years), Hopefully, they have the half split. Soon I see that they do, I'm around 3:30 at the half way point. I think for a split second I might go sub 7. I guess the fast cats are sprinting to home. Not me, I slow a tad to catch my breath (and sub 7 vanishes) some as its getting beyond what I want. Anyway, soon I see the finish line and gradually pick things back up and finish pretty strong. I actually passed several people on the home stretch and finish with a chip time of 7:26. Hit my goal, so pretty cool with effort.
A picture from the home stretch.
http://www.magmilerace.com/
http://www.secondempireseries.com/fall/fall-series/
Way back on Sept. 16, 2012 was the Magnificent Mile race in Raleigh, NC. I wasn't expecting much since I have not been, nor ever have run for speed. With me, it's more like can I make it to the end. No worries here, it's only a mile and I regularly run 5. My goal is around 7:30, since that was roughly my time last year.
Onto the race. After they announced the 10 or so elite runners the gun fired. We are off. I settle into a quick for me but manageable pace. As we get near the Capital I notice no quarter splits (they had them the last 2 years), Hopefully, they have the half split. Soon I see that they do, I'm around 3:30 at the half way point. I think for a split second I might go sub 7. I guess the fast cats are sprinting to home. Not me, I slow a tad to catch my breath (and sub 7 vanishes) some as its getting beyond what I want. Anyway, soon I see the finish line and gradually pick things back up and finish pretty strong. I actually passed several people on the home stretch and finish with a chip time of 7:26. Hit my goal, so pretty cool with effort.
A picture from the home stretch.
http://www.magmilerace.com/
http://www.secondempireseries.com/fall/fall-series/
Saturday, July 14, 2012
My Assault on the Col De Lystra
My Assault on the Col De Lystra on 6-30-12. It all started with a search of cycling places in the Raleigh- Durham, NC area. I kept seeing people reference this hill climb in the area. So I researched, located it, and planned my assault.
Before my assault on the Col De Lystra I needed supplies. See I have a Cannondale CAADX (cyclecross) not the best suited steed. I had an easy fix in mind, some decent road tires. Also, it is triple digit weather this weekend so I needed an extra water bottle holder. The Friday before, I installed the extra bottle holder and tires, 125psi, this should roll smoother than the knobbies at 80psi. Went for a quick test spin, nice, this baby just wants to roll now.
The day of the assault is here, I am psyched, and couldn't sleep much due to the excitement. I loaded up the truck and headed over to my start point, a place I park often when I run, a parking area for the American Tobacco Trial. I get there and it was packed, great, hope there is a parking space. I find one! Guess these cats want to beat the heat, they were calling for 106 degrees. I pulled the bike out of the truck, put on the helmet, took a swig of water, started STRAVA (track the details), I'm off!
The Col De Lystra is about 8 miles or so away so I have a bit of peddling to reach the beast. I was going pretty good for awhile and was averaging around 20mph. As I neared the beast I slowed to 15mph to conserve what little peddling engine I have. The turn onto Lystra, another mile and the beast appears, I'm here, let me stop and take a picture of the very start. Not good to stop at the base but this was my first time here.
Turning onto the famed road:
The hill coming into view, it real pitches up around the bend at the far end of view:
The hill itself. As I get going again the hill starts to rise but I don't fully see what I'm up against until I fully get around the bend. This sucker goes up and up fast. My GPS has the grade at 12%, it goes like this for about .3 miles then levels off, maybe even downhill for a couple of ticks, but it's hard to tell after going straight up. There is a second part, great. It might be steeper, I push ahead, gasping for air like there is no oxygen left on earth. I make it to the top. Average grade for the hard part (including the flat part) was 4.6% and I achieved an average speed of 8.7mph. I continued all the way to 15-501 and turned around, the climb up the Col De Lystra was complete! All the uphill of Lystra was 3.2 miles at 11.4mph, now for the ride back down.
Back down the hill was fun and fast. The steep parts I hit 44mph with little effort other than gravity. It was like a free fall and I kept a finger on the breaks just incase, but doubt they would of slowed me up.
Eventually, I made it back near my truck and the Peloton cought me after my epic solo up the Col De Lystra. I have never ridden in a Peloton and with the same effort I gained like 5mph, guess I need to find a group to ride with in the near future. Overall, my ride was 26 miles with a 15.7mph average on a 93 degree morning. NICE!
The profile from STRAVA, the spike in the middle is the Col De Lystra:
Before my assault on the Col De Lystra I needed supplies. See I have a Cannondale CAADX (cyclecross) not the best suited steed. I had an easy fix in mind, some decent road tires. Also, it is triple digit weather this weekend so I needed an extra water bottle holder. The Friday before, I installed the extra bottle holder and tires, 125psi, this should roll smoother than the knobbies at 80psi. Went for a quick test spin, nice, this baby just wants to roll now.
The day of the assault is here, I am psyched, and couldn't sleep much due to the excitement. I loaded up the truck and headed over to my start point, a place I park often when I run, a parking area for the American Tobacco Trial. I get there and it was packed, great, hope there is a parking space. I find one! Guess these cats want to beat the heat, they were calling for 106 degrees. I pulled the bike out of the truck, put on the helmet, took a swig of water, started STRAVA (track the details), I'm off!
The Col De Lystra is about 8 miles or so away so I have a bit of peddling to reach the beast. I was going pretty good for awhile and was averaging around 20mph. As I neared the beast I slowed to 15mph to conserve what little peddling engine I have. The turn onto Lystra, another mile and the beast appears, I'm here, let me stop and take a picture of the very start. Not good to stop at the base but this was my first time here.
Turning onto the famed road:
The hill coming into view, it real pitches up around the bend at the far end of view:
The hill itself. As I get going again the hill starts to rise but I don't fully see what I'm up against until I fully get around the bend. This sucker goes up and up fast. My GPS has the grade at 12%, it goes like this for about .3 miles then levels off, maybe even downhill for a couple of ticks, but it's hard to tell after going straight up. There is a second part, great. It might be steeper, I push ahead, gasping for air like there is no oxygen left on earth. I make it to the top. Average grade for the hard part (including the flat part) was 4.6% and I achieved an average speed of 8.7mph. I continued all the way to 15-501 and turned around, the climb up the Col De Lystra was complete! All the uphill of Lystra was 3.2 miles at 11.4mph, now for the ride back down.
Back down the hill was fun and fast. The steep parts I hit 44mph with little effort other than gravity. It was like a free fall and I kept a finger on the breaks just incase, but doubt they would of slowed me up.
Eventually, I made it back near my truck and the Peloton cought me after my epic solo up the Col De Lystra. I have never ridden in a Peloton and with the same effort I gained like 5mph, guess I need to find a group to ride with in the near future. Overall, my ride was 26 miles with a 15.7mph average on a 93 degree morning. NICE!
The profile from STRAVA, the spike in the middle is the Col De Lystra:
Wet-N-Wild 5K 2012
The Wet-N-Wild 5K in Knott's Berry Farm (California) 6-16-2012. How did I end up doing a race on the west coast you may ask? Well, I was there to visit relatives and wanted to run and thought entering an event would be fun.
What an event I found while doing an internet search. How about a 5K with the last 500 meters in knee deep water. Well this is Southern California and it seemed like a good fun time. Also, this place is 20 minutes up the road from my Aunt's house in Huntington Beach, CA. I checked with my aunt and I signed up.
Race day is here. Well I woke up early, that was easy I was still on east coast time. Once I got onsite, I got my packet, everyone must have arrived at the same time, a bit crowded. I dropped off the stuff from my packet back at the car and headed to starting line to chill for 20 minutes. Eventually, they had some singing and a prayer and then the shotgun was fired to take off. I didn't see the shotgun but the cat on the PA said they were using one. Southern California I expected an uzi or a glock. Once we started running, weaving, and just dodging stuff I settled into a comfortable pace. I knew I wasn't doing a 25 minute 5K since 500 meters would be in the water. This was a pretty relaxed event. The course took us down every street and passed every ride and stand in the amusement park. It was a nice run. I realized I either lined up with the correct crowd or we are faster on the east coast. Eventually, I made it to the water. I just walked thru it as most of the people around me were doing the same. More races should be like this, it was nice being in pool water for a bit. After a few minutes I was out and running the last bit with light legs. Felt like a champ and crossed the line in 31.31, finished 327 out of 2551 finishers.
Overall, I would rate this race as very fun must do race if you live nearby or happen to be nearby while on vacation as I was.
A few pictures:
What an event I found while doing an internet search. How about a 5K with the last 500 meters in knee deep water. Well this is Southern California and it seemed like a good fun time. Also, this place is 20 minutes up the road from my Aunt's house in Huntington Beach, CA. I checked with my aunt and I signed up.
Race day is here. Well I woke up early, that was easy I was still on east coast time. Once I got onsite, I got my packet, everyone must have arrived at the same time, a bit crowded. I dropped off the stuff from my packet back at the car and headed to starting line to chill for 20 minutes. Eventually, they had some singing and a prayer and then the shotgun was fired to take off. I didn't see the shotgun but the cat on the PA said they were using one. Southern California I expected an uzi or a glock. Once we started running, weaving, and just dodging stuff I settled into a comfortable pace. I knew I wasn't doing a 25 minute 5K since 500 meters would be in the water. This was a pretty relaxed event. The course took us down every street and passed every ride and stand in the amusement park. It was a nice run. I realized I either lined up with the correct crowd or we are faster on the east coast. Eventually, I made it to the water. I just walked thru it as most of the people around me were doing the same. More races should be like this, it was nice being in pool water for a bit. After a few minutes I was out and running the last bit with light legs. Felt like a champ and crossed the line in 31.31, finished 327 out of 2551 finishers.
Overall, I would rate this race as very fun must do race if you live nearby or happen to be nearby while on vacation as I was.
A few pictures:
Saturday, June 9, 2012
Run For Hero's 5K and a PR!
Well, I should of updated this a long time ago but I've been a blogging slacker.
The Run For Hero's 5K went down on the way back on April 28, 2012. I'll keep this short and sweet. Last year I did this race in 31 minutes and change, this year I was just looking for sub 28. I'm lighter and run more now. Early on I knew I had a sweet pace for me and did the first mile and a half in 12 minutes and change. After that split, I knew I needed to pace an upcoming hill and just push to the end no matter how tired I was. Boy was I tired after the hill. Anyway, I'll cut to the chase, I ran a 25:34 for a PR big time for me. On another positive, the had Monster Energy and Ice Cream at the finish!
Here is a pic near the end of the race
More info here: http://www.runforourheroes.org/gallery.php
The Run For Hero's 5K went down on the way back on April 28, 2012. I'll keep this short and sweet. Last year I did this race in 31 minutes and change, this year I was just looking for sub 28. I'm lighter and run more now. Early on I knew I had a sweet pace for me and did the first mile and a half in 12 minutes and change. After that split, I knew I needed to pace an upcoming hill and just push to the end no matter how tired I was. Boy was I tired after the hill. Anyway, I'll cut to the chase, I ran a 25:34 for a PR big time for me. On another positive, the had Monster Energy and Ice Cream at the finish!
Here is a pic near the end of the race
More info here: http://www.runforourheroes.org/gallery.php
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