Dream Times & Paces

“Ah, but a man's reach should exceed his grasp, or what's a heaven for?”

--Robert Browning

That Browning quote is a major cliché, but it fits. To redeem myself for using it, I have posted a link to the original poem here. You learned about Browning's dramatic monologues in Intro to Poetry. Pat yourself on the back. Now on to my purpose...

Finishing Times & Paces I Could Be Really Happy About

I would be really psyched if I made some of the following times in these events within the next couple of years or so.

• 5K: 23:30 or 7:30/M [-2:30]
  
• 10K: 49:30 or 7:55/M [-5:02]
  
• 8K: 40:10 or 8:05/M [-4:15]
  
• 10M: 1:21:40 or 8:10/M [?]
  
• 13.1M: 1:50:20 or 8:25/M [?]
  
• 26.2M: 3:50:17 or 8:47/M [?]

The times in brackets represent how far away I am from these goals based on recent races. I don't see myself meeting these goals in a year. I'd like to think that I could do the marathon and half-marathon times, but I could be smoking crack.

I'm doing another 10K race next month, and my goal is to shave about 3 minutes from my time to finish in 52:something. There's an 8K later in December, and I'd like to do what Dennis said was "doing pretty good," which is to run your age. That means 41:something. I think I can do those. The goal for the 10M Crim does seem doable by August. In theory, I will have run a half and a marathon-- a pace in the low 8's seems within reach.

The marathon and half marathon times, however, seem like distant dreams. I think it's great to have lofty goals--as long as they don't get you hurt. I think that I can try for the 1:50 mark in the half marathon. I probably won't make it (power of positive thinking, right?), but I should be delighted with anything under 2 hours. Just as I should be delighted with any marathon time withing striking distance of 4 hours.

December Thoughts

Tomorrow is December 1, and I have been running since June. That's pretty cool.

I thought that I'd do my next run in a run/walk/run ratio just for old time's sake. Maybe do 6 miles at a 4:1 ratio. I wonder if I'd shave time off. Here's some math I did about marathon times with run/walk/run:

4 to :35 run walk ratio for marathon

240 seconds running
35 seconds walking
275 total = 12.7% walk /87.3% run

Marathon = 26.21875 miles

22.8889 running
3.32985 walking

Marathon
9 min miles = 3:55:58

Assumption

8:20 running / 11:45 walking

3:10:44 run
:39:07 walk
3:49:51 total

8:10 running / 11:45 walking

3:06:55
39:07
3:46:02

7:50 running / 11:45 walking

2:59:17
39:07
3:38:24

7:30 running / 11:45 walking

2:51:40
39:07
3:30:47

8:02 overall pace

Now, 7:30/M for me would be hauling ass! I don't think I could do that, even if I could take a break every 4 minutes. A 3:30 marathon lasts for 210 minutes, or 1,260 seconds. That would mean 45 walk breaks. I'm sure 7:30 isn't all out sprinting for me, but it would feel like it. Could I do 45 consecutive fast runs with only 35 seconds to recover? Would that be any fun at all?

10K RACE RUN/WALK/RUN STRATEGY

An overall pace of 8:02/M gets you to a 50:00 finish.

A 4 minute/35 second run/walk ratio @ 8:02/M would be:

• 7:30/M run for 4 minutes
• 11:45/M walk for 35 seconds

A 50 minute run = 10.9 run/walk cycles

This means you'd need to run @ 7:30/M pace for 4 minutes, 11 times.

I think this is doable. In other words, haul ass for 4 minutes, then walk for 35 seconds. This is the same ratio I used in the 8K Crim, but I was in lousy shape then.

Dirt Roads Are Great!

I can see why Marti has always raved about the running in Metamora--those hard-packed dirt roads are fantastic! I did two 5-mile runs out there these past couple of days, one by myself and the other with Renee and Marti. Excellent place to run. I'll bet it's not so great in the snow, though.

Two More Races?

If I do two more races next month, I will have done 6 with 2 attempts at 3 different distances: 5K, 8K, and 10K. I think that's cool.

• Run Like the Dickens 10K (Dec 12)
  
• New Year's Resolution 8K (Dec 31)

So I can try again for my 52 minute 10K and to run my age in the 8K.

Galloway & Walk Breaks

I've been thinking about Jeff Galloway and walk breaks lately, mostly because I don't take walk breaks any more. On my 7-miler this morning, I went straight through. But here's Jeff making his case for walk breaks in an intro to the training program for the Warsaw Marathon/Half:





It would be interesting to do another 5K real quick and build in my old 4:1 ratio and see what happens. I'll bet I'd shave time off. Still, I am loving the rhythm that develops during my runs lately; paradoxically, I think I might get more tired taking the breaks because they would interrupt that separation between mind/body that is starting to happen.

Best Balaclava Ever

It's the SIMMS ExStream Balaclava. I'm so hooked on this thing, I'm pitching it on YouTube:





Good Wiki page on Balaclavas. Not only can it warm the air that goes into your lungs just a bit, it also keeps your face warm. A cold face can apparently trigger exercise-induced asthma.

This model is available at quality fly fishing retailers. Bought mine in Jackson, WY before a 5-hour highway ride on a Harley in very cold temperatures.

2009 Grand Blanc Road Race

25:40.4 (8:17/M)

This was fun. I didn't make my goal, but it was super cool to run a race in my own neighborhood with people I knew, including several family members. Here's my post-race report.

First, the finishing time: 25:40 with a pace of 8:17/M. Not bad, really.

When we got to the start, it became clear to my sister-in-law that this was a pretty serious running crowd. She was right. I saw some of my race walking buddies from work, including Dave, Cheryl, and Jack. Then Dennis and Tina were there. And Bill came with his sister. Christine and Sam ran together, and my mother-in-law Diana walked with Zoe. It was quite a crew.

Slightly after the so-called 2 mile spit, I saw Kathy, Mike, Owen, Julia, and Milo (don't forget Sadie the Scottie) along the side of the road. High fives and continue on. How cool is that?

I went without the iPod but did take the watch. The watch was pretty much useless because I missed the gun start. In the future, I might find more accurate mile markers and do splits myself. But more likely, I will just forget the watch on 5K races.

My split at Mile 1 was 8:18, which seems pretty accurate given how I felt and how the finish time went. But the split at Mile 2 was really off; the guy with the stopwatch called out "2:02, and then corrected himself to "20:02." There is no way he was standing at the 2 mile mark. I did not run the last 1.1 miles in 5:38 seconds!! The bummer about this is that I didn't realize that I was within striking distance of 25:00. The split seemed long to me, but I figured there was no way I was going to get close to 25:00. I just ran comfortably figuring that I'd finish close to my previous time of 28:08. When I got closer to the finish, I figured that the split must be wrong, so I picked it up a bit. I freaked when I saw the clock--it was still 24 something when I was able to read it.

The Finish

So, as we pulled out onto Perry Road again, I knew we were close to the finish. "The clock is only at 20 minutes?" I thought to myself. Maybe there was a lap or turn I didn't know about. But I could sense it was getting closer, so I kicked it up a bit. As we made the final turn to the finish, I could see a guy that was leading me before. He looked about my age and he also looked to be more of a serious runner than me--he had an older Free Press Marathon technical shirt on. I locked on to him and tried to hold him.

As we got closer to the finish clock, I knew I should go faster, but I didn't think I had it in me. I wasn't motivated by a good time, so I was just taking it easy. Then I could make out the "24" on the clock. "Shit!" I thought to myself. I know I could have made up extra seconds since that last split. Oh, well. Then this guy Dennis from work sees me. He and his wife both work at the college--they are very cool and serious runners. I hear Dennis yell "Go Steve! You can take him! Push it!" I was trying to speed up anyway, but I went for it and tried to reel in Free Press Marathon Guy. He sensed this and kicked it up. "Come on, Steve! Go!" Dennis yells. I caught him and just passed him over the chip sensor. In the results, our times are one tenth of second apart! As it turns out, he was in the higher age group, so our little sprint didn't impact the outcome. Had I been in the 45-49 group, my sprint would have saved me from a last place finish by a tenth of a second. As it turns out, only 5 guys in the 41-44 group ran. I came in second.

So my overall place was 59 out of 99. I was second in my age group. And I improved my previous 5K time by 2:28. And, I didn't get hurt. Not so bad.

And the best part? I am looking forward to getting up tomorrow to run an easy 6 miles.

Low Stakes 5K

First, here's the "true" 5K route in my neighborhood:

Mile Splits

1 Mile - Turn from Wellington to Moceri
2 Mile - 6th house past Boutell loop
3 Mile - 6th house back on Via Catherina
Finish = Stop sign

Why is this weekend's race low stakes? Well, I won't have to work hard to beat my 5K time from back in August. I really screwed up, started too fast, hurt myself, and finished in . I need a plan. My stretch goal is to finish in under 25:00, but that's gonna be pretty difficult for me.

My pace for the first 3 miles of my 10K race was 8:25/M, which would give me a 26:06 finish in a 5K.

I need an 8:02 pace for a sub-25 finish. These splits could work:

• 8.15
• 8.05
• 7.45

If I kept the 7:45/M pace for the last .1 mile, that could be under 25:00. Just barely. Perhaps I'll try it on Wednesday morning. I have more accurate mile points on my 5K route. I don't usually run with the watch, but I could try it.

Why not try for the sub-25? Chances are you won't be able to do it. Still, you were within a minute during the 10K and you went on to run another 5. Maybe you could do it.

Another thought would be to go out there and try to run 8 minute miles for 25 minutes. That would get you in under 25. Not sure which way to go.

Here's a cool 5K Strategy link. According to this article, I am a "pacer," meaning that I am running for a time goal. What's the goal? 25:00. I just read another site where kids were trying to beat 16:00. That's 5:08/M pace. Egad!

So, according to this article, the pacer should run:

• Mile 1 @ 3% - 6% faster than pace
• Mile 2 @ even pace
• Mile 3 @ slightly increased pace w/ kick in final 400 meters.

So, I think you have it there. That would look something like:

• Mile 1: 7:45/M
• Mile 2: 8:00/M
• Mile 3: 7:55/M w/ 400 meter kick

23:35 + 0:47 for the last 0.1 mile. That's 24:22. Could be the ticket!!!

Haruki Murakami Memoir

My pal Todd likes the Japanese novelist Haruki Murakami. I noticed this book a while back, mostly because of its title, which I immediately noticed was ripped off from a Raymond Carver short story. I thought this was a strike against the book until I started to read it. Then I learned that Murakami, himself an acclaimed novelist, is a noted translator of Carver's fiction. At the end of the book, be acknowledges in an 0ff-hand way that Carver's widow gave him permission to riff on the title. Um, wow.

He also reveals at the end that he went running with John Irving in Central Park in 1983 while he was translating Setting Free The Bears into Japanese.

Genesys Track Pace Chart

This is a cool chart. It's a pacing system for working out at the Genesys indoor track. Each lap in Lane 3 is 426.6 yards. The chart correlates the time of laps in Lane 3 to per-minute pace, 5K finishing time, and 10K finishing time. 13 laps at a particular lap time will yield a particular 5K finishing time; 26 laps will do the same for a 10K. The finishing distances are only slightly off: 13 laps = 5.07K, and 26 laps = 10.14K.

Two opportunities to improve my times in the near future:

• 2009-11-21: 5K Grand Blanc Road Race
• 2009-12-12: 10K Run Like the Dickens

I've set some goals for these races. Maybe I should do one more pace run at Genesys for each. I hope to finish the 5K in under 25, and the 10K in under 52 minutes.

The chart above makes training and pacing for 5K and 10K races easy: find your desired finishing time and never dip below the lap splits for it. This will also help me develop a "5K pace" and 10K pace" which I have seen referenced in many training plans.

Indoor Track Workout

Went to the indoor track and did 5K. I think. I did 13 laps on Lane One of the indoor track. As near as I can tell, L1 is 414.5 yards. That's a total of 5,388 yards which is 4.92K.

Here's a metric converter. And here are my splits on the track:

1. 2.07
2. 2.05
3. 2.03
4. 2.01
5. 2.05
6. 2.03
7. 2.03
8. 2.05
9. 2.01
10. 2.00
11. 2.00
12. 1.55
13. 1.41

TOTAL: 26:15

I wasn't pushing it super hard, so I think I can manage 25 minutes in the 5K. It costs $8 to go run on this track. I think I should only go when it's really too icy and cold to run outside, or to do pace work.

Using these splits and the pace calculator at CoolRunning, I can see some interesting stuff. For example, if I could keep the pace of Lap 13 for the entire run, my time would be 23:33.

My average pace in this workout was 8:35/M.

Looks like 26 laps in L3 = 10.1K; 13 laps in L3 = 5.07K.

Great Quote

For me, running is both exercise and a metaphor. Running day after day, piling up the races, bit by bit I raise the bar, and by clearing each level I elevate myself. At least that's why I've put in the effort day after day: to raise my own level. I'm no great runner, by any means. I'm at an ordinary--or perhaps more like mediocre--level. But that's not the point. The point is whether or not I improved over yesterday. In long-distance running the only you have to beat is yourself, the way you used to be.

Haruki Murakami
What I Talk About When I Talk About Running (2007)

5K & 10K Goals

Here are two opportunities to set some short-term goals.

• 5K on Saturday, November 21 (2 weeks from now)
• 10K on Saturday, December 12 (5 weeks from now)

What should my goals be? New PBs for each, obviously. I think that shaving the 5K to 25:00 or below is reasonable. My time for the first 5K of last weekend's race was 26:08, and I know I can shave a minute off that. So, we should shoot for 24:00 or something.

5K Goal

A finish of 24:30 would be a pace of 7:53/M. I think I can do that. So, let's try to do 24:30 or better on the Grand Blanc Road Race 5K. Should be doable.

Another thought, going backwards. Try the Mild/Hot/Fire strategy with 1 mile per spice. Do the 1st mile @ 8:30, the 2nd @ 8:15, and the 3rd @ 7:55. That would be a time of 22:35. Oh, there's that pesky 0.1 mile, but that should only add 45 seconds or so.

10K Goal

How about you try to do your race plan from the last one? Mild/Hot/Fire, with a goal finish of 52:00 or less. Or, you could try to go for it and attempt to get below 50:00. That would be a real challenge. A pace of 8:02/M gets you below 50:00 in the 10K. A pace of 7:53/M gets you safely below at 48:59.

Given the time available to prepare, I think that these goals could work. I can revise as I train, but I think the goals should be:

• 5K - 24:30 - 7:53/M (shaves 3:38 off previous time)
  
• 10K - 49:50 - 8:01/M (shaves 4:25 off previous time)

The 5K goal is easier because I don't have to sustain an effort. The 10K could be pretty difficult, but I have 5 weeks to train.

How to Train.

Here's my idea. For the first two weeks, I don't train. I just run. Get to the 5K and do my dead level best. I know I can beat my previous time, and I think I can really do better.

After the 5K, there will be exactly 3 weeks to train for the 10K. I can make a plan then. This plan can be based on my 5K performance and how I am feeling. One idea: I think I should build in a long run that exceeds the 10K. That might mean an 8 mile run or two. And some pace work, and a little speed work. Again, we aren't talking about a huge improvement--just about 45 seconds per mile.

Genesys Indoor Track

So, I have this idea that I will re-join at Genesys to use the indoor track in January and February. I'll still run outside, too. Maybe I can put together some outdoor runs from the club. Basically, I want a place to make sure I can get in a run when it's super icy or cold. And having the whirlpool will be a plus...

The web site says that the indoor track at Genesys is 4.5 laps to the mile. The actual distances are posted on the wall of the track:

Track Measurements

One Lap on Lane One = 1243.5 feet
1243.5 x four laps = 4974 feet
4974 feet - 5280 feet (one mile) = 306 feet
One mile is four laps plus 306 feet

One Lap on Lane Three = 1280 feet
1280 feet x four laps = 5120 feet
5120 feet - 5280 feet (one mile) = 160 feet
One mile is four laps plus 160 feet

When running the track remember to run four laps to a mile and then from the start run the extra 160 feet in lane three or 306 feet in lane one. Again, measurements were calculated measuring from the inside lane by 8 inches from the start.

So, based on the posted measurements, Lane One = 414 yards; Lane Three = 426 yards.

L1: 414 yards
L3: 426 yards

I could use these runs to work on speed and form. For some reason, I've enjoyed doing 2 mile splits. That makes it easy to track--do splits at 9 laps.

Now, I have walked and run that track before. This is going to be a fairly boring thing to do. Audiobooks might help. Podcasts could help. Tracking splits and doing speedwork/pacework could help as well.

Later...

This deserves more thought. The gym opens at 5:30, which is before I usually head out the door, though I have gone at 5:45 in the past. So if I were to really run there before work, I'd need to get there about then, which means a 5:40 departure or so.

Then you need to change.

Run for an hour.

Makes sense to shower there, too. But I want to get home and see the kids before school. And also change.

So perhaps it makes sense to wear a clean t-shirt and sweatpants on the way there, change into running technical and shorts, do the run, shower (maybe a hot tub if you're there early enough), and get home in time for breakfast.

So, in other words, the track at Genesys is the ultimate pace work track. You just have to do 2 miles in order for it to be even (4.5 x 2 = 9 laps or 2 miles). That's what I'd like to do anyway. Do 9 laps tracking your splits and see what happens. Do an entire workout of 27 and track your progress. Very interesting.

Genesys Pace Table


This table correlates Genesys laps with mile paces and 5K, 10K, 10M, 13.1 and 26.2 finishing times. The times I feel are within my striking distance over the next 12 months are in gray. I have also color coded pace ranges:

• BLUE = below pace
• GREEN = easy pace (1st gear)
  
• YELLOW = moderate pace (2nd gear)
  
• ORANGE = brisk pace (3rd gear)
  
• RED = above pace

A marathon finishing time of below 3:30 is highlighted in black. This is the qualifying time for 45-50 year old males in the Boston Marathon. The Boston Marathon will be held on my 48th birthday on April 18, 2016. How's that for a long-range goal?

Race Report

First, the results are in. They got my city wrong (that's only a problem really because I am on the Grand Blanc City Council). I came in 23rd out of 34 in my age group. Official time was 54:32 with a pace of 8:48/M.

Some preliminary things I learned today:

• I was not strong enough for the goal I set. I was determined not to injure myself or puke, so I will never know for sure if I could have shaved 2:32 from my time today, but for my purposes, I could not. Which is fine.
• My training distances must be shorter that what I think they are. For example, the three 8:25 miles I ran felt faster than the ones I run at home. I'm not sure this is a giant problem, because all I need from those training routes is to get consistent measurements. When I train for a race, perhaps I should have a very specifically marked timing course.
• Running in the cold with warm clothes on is easier than the opposite. It was about 54F this morning, and I was a tad overdressed (long running pants and a long-sleeve technical). I was never "hot," but I'll bet I didn't cool as well as I could have. I don't think it made a difference in my time.
• Walking through aid stations is the way to go. I am surprised more people don't do it.

Body Scan & Listening:

• I have a couple of minor but interesting blisters in places I have never gotten them before. I have a slight blister behind the ball of each of my feet. Each is about the size of a nickel. I lanced them both and got some H20 out of there, and now they are fine. I wonder if I was trying too hard to land mid-foot. Also, I notice in training that I now land slightly on the outside of my mid-foot, which feels right. I must not have been doing this today.
• I sometimes get a small blister on my right heel. Not today. There was one on my left heel, and it burst leaving blood all over my sock. It was painless, though--I didn't even feel it. Just noticed the blood (so did Owen).
• Slight soreness in legs, but this is VERY good because now I can tell what soreness is supposed to feel like. This isn't STRAIN, or PAIN. It feels like I ran hard. Good.
• I've been "listening" to my knees and lower legs all day. They aren't talking. There's a slight twinge in my right shin, but I really have to feel for it. I imagine that my legs are adjusting over time to this gradual increase in use and mileage. Again, this is good.

Cultural Observations

• I need to start off by saying that races aren't as much fun as training. For me, anyway. I kept listening to the Zeppelin in my headphones, and I had to think back to my training runs for inspiration! Isn't it supposed to be the other way around? Seriously, I was thinking in my head, wishing that I were at home, and that it was about 20 degrees colder, that I was alone, and that there was no real rush to get to the finish line.
• The above being said, I can tell that races are a great place to learn things about running. For one thing, you get to LOOK at all the other runners. What are they wearing? Check out their strides. Look for cultural norms, tricks, conventions, etc.
• The serious runners knew that it was shorts and short-sleeve weather. I did too, and even went back and got my shorts to change. But it was getting close to the start and I decided "what they heck--I am not going to be hot." That was true, but I might have been more comfortable in shorts and short-sleeves. Scratch that--I am 100% sure I would have been.

Well, this is the culmination of a goal. I wanted to run 10Ks, and here is my first one at a fairly decent time that I can work to improve upon. In a couple of weeks I am doing a 5K, and it might be fun to see it I can do it with a sub-8:00/M pace. I would only need to shave 90 seconds off the first three miles of today's effort to do that. I know that's possible. Why not try?

Half Marathon

If I can run at this pace for 13.1, I can do my half marathon in under 2 hours. I still think that is a do-able goal. If I can shave time off my pace--as I did from 5K, 8K to 10K--I can do it in even less time. But my pace today would do it.

Another 10K?

In about a month, there's another 10K very close to me. Perhaps I should try my mild/hot/fire strategy there and see if I am strong enough to do it.

Race Day

Okay, this is it. 10K is the distance that I started out wanting to work toward. So just getting ready this morning is kind of a culmination of a goal. I have a good plan and enough preparation to do what I want to do. It's a beautiful morning--the race starts in a couple of hours.

One thing that is different is the time. I usually run a 5:30 or 6AM, and it's already way past that time. I had a second dinner (spaghetti leftovers) at about midnight, so hopefully I won't be hungry. I might grab a smoothie at some point this morning--just so I don't have an empty stomach.

Done!

So, here's a quick recap. Gonna write a full-blown race report later.

Chip time: 54:32 (2:32 behind my goal). 8:48/M pace.
Watch time: 54:15 (2:15 behind goal). 8:43/M pace.

Splits:

1. 8.25
2. 8.23
3. 8.25
4. 9.01
5. 9.01
6. 9.10 /1.56 (last 0.2k)
   

Pace People Narrative

For the first time, I selected specific people to pace myself "with" or "against" depending on how you look at it. That's not really possible when you run/walk/run the way I did in the Crim. At the starting line, I picked out a tall and very fit guy who looked about my age or a hair older. He had a long-sleeve half marathon shirt on, and I called him Half Marathon Guy. I kept him in sight for the first 2 miles. Clearly, his plan was to keep my same pace: 8:30/M. I lost him during mile 3--he was doing some variation on my plan and took it up a notch during the middle third of the race. I couldn't keep up. Then I found myself with a really solid runner with two knee braces; she was an African-American woman who looked to be in her early 50s. I could hear those knee braced rubbing together. I was able to keep with Knee Brace Woman for miles 3 and 4, but then I started doggin' it and she kept on goin'. I took a 35-second walk break during mile 4 and jumped back in. After then, I kept finding myself among a pair of 20-something women who were clearly running together but listening to their own iPods and not talking. I called these guys the BFFs (Best Friends Forever). Right there with us was a stocky guy about my age with a "Freedom Is Not Free" veteran shirt on; I called this one Veteran Guy. I stayed with the BFFs until the middle of mile 6 and then tried to kick it up a bit to make up for lost time. I kept seeing Veteran Guy all through the last half mile, but passed him on a corner. Near the end he came up behind me right before the finish line. I kicked it up even more and Veteran Guy and I went through the chute at 54:34. My watch said 20 seconds less than that.

The finish to this race was kind of like the end of my training run. You can see the big FINISH sign for about 1/4 mile, just like you can see my house for the last 1/4 mile. Man, did that seem like a long time. Another thing: my house, while it can be seen at the end of my run, is actually not at the end--it's another 1/8 beyond the end. This made the finish of this race psychologically difficult.


Good News Is Rock-n-Roll

A good trend line for my first 3 races: 9.05/M - 8.56/M - 8.46/M.

Mild/Hot/Fire

Okay, here's my 10K race strategy:

• Miles 1 & 2: MILD (splits in middle 8s)
• Miles 3 & 4: HOT (splits in the low 8s)
• Miles 5 & 6: FIRE (splits under 8)

Now, to be honest, I'm not sure how much "fire" I have in me. The past few times I've done a 6-miler, the last two miles have been about 15:36, or just under 8. So I am pretty sure I can do that. Below are splits for the Mild/Hot/Fire strategy:

1. 8:30 (begin @ 8:30/M pace)
   
2. 17:00
3. 25:15 (increase @ 8:15/M pace)
   
4. 33:30
5. 41:20 (increase @ 7:50/M pace)
   
6. 49:10 / FINAL 50:50

So I will write down these splits and use them. My goal time is 52 minutes or less. If I am doing well enough, I will push it to see if I can finish in under 50. That would be sweet. It's going to be 53F and sunny out--almost exactly what it is right now. Perfect weather.

Decided I'd go for it with the iPod.

Headed Down to Detroit

So, I am about to leave for Todd's place. Gonna crash there in Pleasant Ridge and do the pasta thing with him tonight. Man, I remember back in the 70s when my Dad would run a race or two. We'd hit some big spaghetti joint on Woodward and do the Emily's Race. I must have been 10 or 11. This is going to be fun. It will be nice to hang out with Todd.

I think this is the first time I feel ready for a race. Well, it's only the 3rd one. I think I can meet my goal. In the 8K, I wanted to finish under 45min, and I just made it. In this one, I want to finish in 52 or less, and part of me wants to jump out and do it in less than 50.

We shall see...

This morning, I am a runner...

So, today felt really good. I did a planned workout from the half-marathon training plan. More later, but here's what I did:

• 2 miles @ 8:30/M pace
• pace intervals on 1/4 straight (untimed)
• 2 miles @ 7:48/M pace

Goal Setting Redux

Okay, I don't want to get silly about this. I have sort of settled on a sub-52 minute goal. But my run this morning makes me think that a sub-50 is possible.

• 2 miles in 17:00 [gentle pace]
  
• 2 miles in 16:45 [take it up a notch]
  
• 2 miles in 15.30 [push it]
  

The only difference between this and what I did this morning is the middle 2 miles. Oh, and the 0.2 miles at the end. But it could happen.

And Two Days Later...

Here's what I did this morning (it was 22F outside, man!).

• 2 miles in 17:59 @ 8:59/M
• 2 miles in 17:41 @ 8:50/M
• 2 miles in 15:35 @ 7.47/M

Looks like my "go for it" pace is just below 8:00/M no matter what I do. Oh well... could be worse.

51 Minutes of Zeppelin

Seems like a perfect 10K playlist.

1. The Song Remains The Same
2. Over The Hills and Far Away
3. The Crunge
4. Dancing Days
5. D'yer Mak'er
6. The Ocean
7. Custard Pie
8. Houses of the Holy
9. The Wanton Song
10. For Your Life
11. Nobody's Fault But Mine

Most are from Houses of the Holy (1973), which rocks.

I made a hole in the arm pocket of my running fleece so I don't have to let the iPod cord dangle. Gonna try it tomorrow. My current thinking on 10K prep:

M: 6 miles, easy pace.
T:
W: 2 miles easy + acceleration intervals + 2 miles easy.
T
F: 6 miles, faster pace.
S: 2 miles--super, super easy.
S: RACE DAY

GOAL: 52 minutes or less.

I'm gonna run on my 3 mile route so I have an even split for timing myself.

Today's 6-mile stats:

TOTAL: 51.48 8:38/M*
1st 3: 27.10 9:03/M
2nd 3: 24.37 8:12/M

Projected 10K times

• 50:59 10K time (based on 2nd 3 pace)
• 53:38 10K time (based on total time)

*finished just as "Nobody's Fault But Mine" was winding down!

Whoa! (2008 Big Bird Results)

My guess was that a November 10K race would include a higher percentage of serious runners than a similar race held in the Spring or Summer. Boy, was I right! The top finisher of this race last year in the Male 40-44 category finished in 34:44 with pace of 5:36/M. Geeez! My time this morning would have put me in 20th place (out of 31). Still, I am really competing against myself.

But, man! The top 16 finishers in my age group were cooking along below an 8:00/M pace!

Shoes, Shoes, Shoes...

After a few weeks of running on a cheap pair of trail shoes that Kath got for me as knock-around kicks, I read up and bought a very normal shoe that had gotten good reviews: the Saucony ProRigid Jazz 12. I've been happy with it. There are a dizzying number of classifications for running shoes, and the whole industry is being called into question by the mid-foot strike movement and books like Born to Run.

So, here's an interesting thing. Road Runner Sports has a simple chart and a paper bag test.





I've been trolling eBay for a deal on one of my targeted shoes; my idea is that someone will put a few miles on a pair and not care for them. That's where I come in--I buy them for cheap. I am watching a pair of Brooks Trance 8 right now. If they go for under $45, I'm gonna snatch them up.

10K Goal Setting

One week from today, I run my first 10K race. A couple ways to proceed in terms of goals:

1. Don't set a goal. I think most of my success in the past few weeks has come from leaving the watch at home, focusing on form and having fun, and giving myself days off to listen to my body. So one way to proceed would be to just show up for the race and do my thing.
2. Pick an incremental improvement on my 5K and 8K times. This would be easy. My pace in the 5K was 9:05/M and my pace in the 8K was 8:56/M. That would mean a pace of 8:45/M would be a reasonable goal. 8:30/M or 8:20/M would be a good stretch goal.
3. Pick an exponential improvement over my 5K/8K times. I shaved 9 seconds off my pace last time; shave 18 seconds off this time for a pace of 8:38/M, or 3x @ 8:29/M, or 4x @ 8:20/M.
   
4. Pick a pace time for the half marathon. I would love to finish the half marathon in 1:50:00, which would be an excellent time for me. That would be an 8:22/M pace. I think I could do this in the 10K--I've done it on 6mi runs here at home.

I've got some time to think about it.