Posts Tagged With: track workout

Race Preview: Project 214 Relays

This is cool.  A new run training group called Project 214 in town is putting on this event in conjunction with Thursday Night Social Run and the City of Plano, TX.  The race itself is a 4 x 1 Mile Relay…but you don’t get to choose your team – all names will be drawn from a hat.  Registration is 5 bones and the money goes to the Plano Animal Shelter, I’m assuming so they can buy more bones.

PR_relay

I haven’t run just one mile in a race since high school.  I’m assuming I can still run it at the 5:04 time I ran it then.  Hahaha!  I have been doing track work tho and so I’m getting my speed back.  At yesterdays workout, my 400’s were down in the upper 60’s and lower 70’s.  Fastest I’ve gone since my mid 50’s in my high school days.  And it’s about 10-15 seconds faster than I was running them just a couple months ago.

That said, my legs are a little sore from said workout, and I’m about to go to the gym right before the race too to get in another workout.  We’ll see what kind of spring I’ll have.  It’s gotten hotter today than it’s been since Sunday when all the rain came through town.  That always takes a little out of me to.  But I’m optimistic!  Mostly I just want to have fun with it!

Winners get gift cards from Top Golf, which is always a fun time.  There’s also going to be music, some special guests, and a other surprises.  How do I know all this?  Well if you look on their website, I’m going to be one of the coaches, so I kind of have an in.  It’s going to be a really cool program.  We have some really great partnerships with doctors, nutritionists, yogis, trainers, stores, companies, chiropractors, etc. etc. etc.  We want to create well rounded runners who stay healthy through training.  Also, one advantage to being a small start up, we are able to customize the training plans to adjust for whenever their race is.  For example, my race is in January, so I’ll have to tweak my program from those training for the Dallas Marathon in December.  Nice.

If you see this and can come out, please do!  If you can’t, then come to the after party at Rugby House Pub where they’ve reserved the back room for us.  If you can’t and want to be involved somehow, just holla at me.

Peace and running grease!

Categories: Running | Tags: , , , , , , , , , , , , , , , , , | Leave a comment

Hot Runs: Track Work, Social Run, Weekend Fun

So it’s hot outside.  Like, devil fart hot.  That makes for tough times running.  I’m getting somewhat acclimatized, but there’s only so much you can adjust to.  I tried to get up early and run before work hoping the small clock hour would mean cooler temps.  Didn’t help much – sure the sun wasn’t baking, but for some reason the dawn hours around here are extremely humid.  I did my run, sweated, took a shower, kept sweating, drove to work, sweated at my desk – I’m quite sure my co-workers think I’m up to something.  “Why’s that guy sweating? What’s he looking at on his computer?”

But then on Wed, I met some peeps for a track workout…at 5.  PM!  Holy horse it was blazing.  Trying to sprint 400’s when it’s 102, no clouds, and heat radiating off the black track ain’t easy.  But I got through it (mostly).

Then comes the Thursday social run.  What’s this?  Rain clouds?  Sure it was just a quick downpour that sopped, but at least the clouds will provide relief from the sun that seems to normally be leaning against my face.  Not so much.  The sun that was shining through cooked the wet ground and turned it into rather thick humidity.  But I got through it again.  It helps when there’s 50 other people running with you.  One of which was a Boston Marathon qualifier for this coming year (She told me she qualified with a 3:30’s marathon!).  She kept my pace up by nipping at my heels the whole 2nd half of the run.  We ended up doing a rather decent 7:30 pace – pretty good for a hot casual social run!  And she had a great point – if you can get through these crazy hot runs, as soon as the temps drop, it’s going to feel like you were let out of a cage.  ‘Tis true.  I’ve gone through it before. Running Texas summers = easier fall/winter runs.

Anyhow, we were able to cool off on the fantastic patio at the Katy Trail Icehouse Outpost in Plano.

Only part of our group that was there.  We like the mister fans!

Only part of our group that was there. We like the mister fans!

I'm not making duck lips, they always look like that.

I’m not making duck lips, they always look like that.

Anyway, we got no choice.  Gotta train through it.  This weekend will bring more.  I’m thinking long run again on Saturday, possibly followed by yoga.  Then another trail run Sunday, followed by a secret run group meeting.  Stay tuned for info on that last part.

Gotta keep at it!  179 days till the Disney World Marathon Weekend and the Dopey Challenge (3.1, 6.2, 13.1, &26.2)!!!

Peace out internet!

 

Categories: Running | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

In Training: The Run Disney Dopey Challenge

So I did something that might be a little suspect.  It went down a couple months ago I was in North Crackalaka to run The Flying Pirate Half Marathon.  I was at the apt. of my good friend Christie, or Xty as I call her.  She has a gluten allergy and can’t drink beer, so wine it is!  After a couple glasses I get a text from my sis in Florida.  She was getting ready to join us in NC for the race, but had just done something a little suspect.  She had registered for the Dopey Challenge at Disney World.  The Dopey is a brand spankin’ new event.  It takes place during Disney’s Marathon Weekend.  It’s four straight days of racing with each day increasing the distance.  Thurs=5k Fri=10k Sat=1/2 marathon Sun=Full marathon.  She registered because she lives there, wants the challenge, and wants the bling (you get 6 crazy medals for completing the challenge).  Also, after a day and a half of being on sale, the Dopey was already 99% full.  Drats!  I had to make a choice to join her or not then and there.  It was about to sell out, but I wanted time to ponder.  No time to ponder.  Another glass of wine.  Registered!

Let's get doped up.

Let’s get doped up.

Registered.  Now time to train.  But how does one train for this?  I’ve asked several people but they usually tell me I’m on my own with that one.  Some say I should treat it like an Ultra.  The official training guru for Disney is Jeff Galloway, and he does have a plan on their web page.  I will reference it in my training, but I know his method is the run/walk one.  I want to attempt to run each race, to me that’s part of the challenge.

One thing I do know is that our bodies won’t get much recovery time between races.  So what I’ve been doing is trying to make my body sore/tired all the time to get used to it.  I’ve been basically doing two-a-days of running and weights or yoga, back to back long runs, etc.  Last week I was so drained that it was a struggle just to walk the dogs around the block, and when I got on the floor to do my foam rolling, I promptly fell asleep. On the floor.  On my foam roller.

But it’s all good.  I think my body is getting used to the constant (as can be) motion.  Already lost some extra lbs.  Adjusting my diet too to keep up with the extra energy I need.  And I think the lactic acid in my legs are getting flushed out faster so they can be ready to run again sooner.  But in reality, I haven’t started the actual training yet.  The race isn’t until January, which is good.  Gives me time to get ready.  So I’m trying to be smart about it and not do too much too quickly.  Avoiding injury is key!  But I’m wondering how my body is going to respond in a few months when I have to run 10+ miles one day, and then 20+ miles the next.

As far as training programs go, I already mentioned Galloway, which I will reference once in a while.  I’m also looking at Hal Higdon.  I think he advocates back to back medium/long runs.  So that could be useful.  I’ve also looked into the Hanson marathon method.  They never have you run more than 16 miles, but you are running almost every day and going pretty good distances each time.  Something to consider.  I will look at all of it and try to figure out a plan of attack.

I know I’m probably just telling myself what I want to hear, but I’m thinking it won’t be so bad.  I’ve been running these distances for about 5 years now.  And this past year was the first time it all felt like it was starting to click.  I’ve been injury free (mostly) for that time and I keep getting faster.  I recently read that they tell elites coming out of college that it will take them about 3 years before it clicks for them, and it makes sense.  You’d think running is just running, but it’s not. It’s a lifestyle.  You’ve got to learn to put it all together – the diet, sleep, cross training, etc. etc.  It can take a while to get it.  I still have more to learn, but I hope I’m getting it.

Good news is the 5k is not timed.  My goal will be to get a PW (personal worst).  The other races are timed, but I’m hoping to be smart about it.  I do NOT want to PR in the 10k or half marathon.  I want to keep as much in the tank as possible for the full.  It will hurt the ego and competitive spirit to run slow in a race, but it is necessary.  And I know it’s dumb, but I’m secretly hoping I can still PR in the full.  Like I said, I know that may be a dumb wish.  It would be pretty cool to PR though after three straight days of racing.  We’ll see how it goes.

Anyway, I’ve resisted in the past using this blog as a place to post my routine workouts, but I might start doing more of that now.  Hopefully some of you others doing the Dopey can get some use out of my training posts.  And maybe some of you can offer me some advice from your own perspectives.  Runners helping runners.  There you go.

So it starts here.  I’ll recap my week.  Saturday, 7 miles then 1 hr yoga.  Sun, 7 miles.  Mon, weights.  Tues, 4 miles. Wed, weights then 5 mile track workout.  Thursday (today), weights then running around 4 miles.

Like I said, it’s Thursday.  That means evening social run.  This week we’re running from one of my fav local pubs (they always have good quality beers and it helps that I know the owners) – Rugby House.  Last week we ran from the Katy Trail Icehouse Outpost in Plano.  GREAT patio!  It’s close to 100 degrees outside in North Texas right about now, but on the patio you wouldn’t know it.  Blanked with tree shade, chilled with cold brews, and fanned by misty fans.  Though on my track workout yesterday, I definitely did know it was close to triple digits….HAWT!

That’s enough for now.  I’ll leave you with a pic from our social run last week.  Join us sometime why don’t you?

We run.  We socialize.  It's cool.

We run. We socialize. It’s cool.

Categories: Running | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 3 Comments

Running: Back on (the) Track!

So I’m driving home the other day and I pass a middle school track where I sometimes go to do track workouts (coincidentally enough).  But this day, I had already done my workouts, so no need to stop.  But then I noticed a friend of mine flying down the straight-a-way.  His name is Bob Smeby, he’s fast.  Here’s his Athlinks page.  Notice all the first place finishes.  He’s in his mid 50’s but still runs around a 6 minute mile.  Like I said, he’s fast…probably because he practices getting faster by doing track workouts.  Funny how that works – put in the time and effort, get the results.

The next day I messaged him to say I saw him on the track, and he invited me to run with him next time out.  I agreed.  I hadn’t been on the track since the fall, but I do enjoy it.  Training for long races like marathons can involve some loooong slow runs.  That’s why I like doing track workouts – it’s a chance to go a short distance, and go it fastly!  Plus, I was a 4 year letter winner in high school track.  So obviously, it’s something I’ve always enjoyed.

Smokin' fools in the 400 in high school.

Smokin’ fools in the 400 in high school.

If you’re a runner and  you don’t do track workouts, you’re missing out.  They usually involve going almost all out for a determined distance, then “recovering” with a short jog.  Repeat.  Are they hard?  Yes, yes they are.  But they really can help increase your per mile pace. Not only that, but doing that sort of explosive burst interval work is the number one way to burn fat.  And who doesn’t want to burn fat?  Besides Manny Yarbrough, that is.

Smokin fools at a recent track workout. *Thanks Runner Girl Chels for the pic!

Smokin’ fools at a recent track workout. *Thanks Runner Girl Chels for the pic!

But then the day arrived for my first track workout in months.  I realized that I’m going to be running alone with a really fast person.  I didn’t want to be the only one puking on the infield, so I invited some other peeps.  Granted I didn’t give them much notice, but nobody else was able to make it.  My one friend even said, “Are you CRAZY?!?!  You’re doing a track workout with Smeby?!?!”

But it was all good.  We did a mile or so warm up, then Bob changed into his spikes…yes, he brought spikes!  We did 10 x 200 with a 200 jog in between.  If he hadn’t been there, I would’ve quit after 8…or 6.  Another advantage to running with others – accountability!  And our pace was pretty good too!  Bob had me start a little ahead of him and told me not to let him catch me.  He spent the whole workout trying to chase me down and I spent it trying to hold him off.  We both got a great workout.

Next time out, we hope to have some more peeps out there for a mid week fat burn/speed increase.  I don’t know what our workout will be, but it doesn’t matter cause I know it will be hard, but fun!

Holla if you want to come run in circles sometime!

Categories: Running | Tags: , , , , , , , , , , , , , , , , | Leave a comment

Lovejoy Country Run 5K #blog

Going into this race I had one goal: To run under 22 minutes.  I hadn’t done that in a few years, and since I was taking a break from longer distances, wanted to work on my speed.  After doing track workouts for the past month plus, I hoped I could.  Spoiler alert: I did!  21:53.

Love, peace, and running grease.

Love, peace, and running grease.

It pleased me to reach my goal.  But I have a couple post race notes.

One – When I previously thought of a 5K, I always thought of it as a 3 mile race.  I never gave the last .1 miles much thought.  But then I looked at my average pace of 7:03 per mile.  In my mind I couldn’t figure out why it didn’t add up to a 21 minute TRT.  But then it clicked…that last .1 miles is  not a gimme.  It added almost a minute to my overall time.  Drats!  I don’t forget that in my races now.  13.1, 26.2, 6.2, etc. I’m not taking that last decibel for granted!

Two – I had looked up the previous year’s results for this race and I would’ve easily won my age group.  This year I finished 7th.  I was 41st overall.  That means in the top 40, 6 were from my age group.  That’s a tough age group.  That tells me two things.

One – You never know who is going to show up to any given race.  So results are never to be assumed.

Two – My theory is that my age group is one of the most competitive.  I think that in their 30’s people start to get into running to combat a slowing metabolism.  They start hitting their stride a little later on.  Keep in mind I don’t have any stats to prove this, it’s just what I’ve noticed.  So notice that.

All for now.  Love for all.  I’m out!

 

 

 

 

Categories: Race Recaps | Tags: , , , , , , , , , , , , | Leave a comment

Create a free website or blog at WordPress.com.