Monday I did hill sprints up Galveston hill. These were 10 second all out efforts. I did six repeats with a full recovery between each one. Unlike last week, this week's workout did not leave me wiped out for the rest of the week. Just a little fatigue on Tuesday. Tuesday I did an easy 4 mile run from downtown to about 25th and Boston. The purpose of this run was to scope out the hills so I could find a good place for us to do hill repeats of a minute or so duration. I think I found the place!
Today I did my second key workout. Intervals on the Jenks track. The plan was to do a mix of 400m, 800m, and 1200m with recoveries between each interval of up to a minute per 400m. My planned pace was 1:40 per 400m. Here is what I actually did:
400m 1:31, recovery 0:40
800m 3:18, recovery 1:40
1200m 5:02, recovery 2:55
1200m 5:00, recovery 2:55
800m 3:16, recovery 1:50
400m 1:28
I was pretty pleased with tonight's workout. The next couple of days will be easy runs, and then on Saturday is the Hope Rains 5k. I signed up a couple of weeks ago at Tulsa Runner. I was the second person to sign up. I should get a silver medal. :)
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Oklahoma City Memorial Marathon - 2009
I didn't run this one. Instead, Joe and I met at RunnersWorld Tulsa at 3:30 a.m. and headed to Oklahoma City to cheer for our teammates. It was warm, humid, and extremely windy. I don't think anybody met their time goal. I am actually glad I didn't run the race.
We had a pretty good sized bunch running the marathon and half marathon this year. We gathered at 5:45 a.m. for a group picture in front of the Methodist church.
The race started at 6:30. Joe and I watched everyone take off, and then we took off for his car and drove to about the 6 mile mark. We had trouble figuring how to get out of downtown, because most of the roads were either blocked because of the race or were one way in the wrong direction. Finally we were able to get out of downtown. We found a spot to park in a neighborhood about a quarter mile from the course, and then we changed into our shorts and ran to meet our runners. Everyone still looked good at that point. Fred Isaacs was the first one to pass us, of the runners who regularly train with the group. He waved as he passed by, as did most of the runners who were alert enough to recognize us.
Joye was still enjoying herself at this point, and she actually had a great day, getting a new marathon PR! As soon as Tom and Bobby passed, Joe and I ran back to his car and headed to the 13-14 mile point. 
We figured we might just have enough time to catch Fred as he passed. We made it just in time. Fred (#435) still looked good at about 13.5 miles, just before the turn into the wind. Shortly after Fred, 
Marshall passed, and he was still looking fresh. Marshall, by the way, had a great race, finishing in 3:45. The first RunnersWorld woman was the amazing Neely Shenloogian. 
She reached the half a 1:55, which is exactly my half time from last year. Joe and I hung out at the turnaround for a long time, encouraging and giving advice to our runners, but we wanted to make it back to the finish before Fred, and my email alert said he would make it there by 10:15 if he maintained pace. So we headed to the finish. Got there at 10:12 - too late to see Marshall, but hopefully in time for Fred. We waited, and waited, and waited. Seems he had started cramping around mile 22. So, his finish was 4:05, rather than the 3:45 that he had been on pace for. Neely finished in 4:09. Not too bad for a first marathon. We stayed and cheered and took pictures until Kathy, Jason, and Joye finished, and then headed back to Tulsa. I am so proud of all who finished either the marathon or half marathon. To see more pictures, check out my facebook.
We had a pretty good sized bunch running the marathon and half marathon this year. We gathered at 5:45 a.m. for a group picture in front of the Methodist church.The race started at 6:30. Joe and I watched everyone take off, and then we took off for his car and drove to about the 6 mile mark. We had trouble figuring how to get out of downtown, because most of the roads were either blocked because of the race or were one way in the wrong direction. Finally we were able to get out of downtown. We found a spot to park in a neighborhood about a quarter mile from the course, and then we changed into our shorts and ran to meet our runners. Everyone still looked good at that point. Fred Isaacs was the first one to pass us, of the runners who regularly train with the group. He waved as he passed by, as did most of the runners who were alert enough to recognize us.
Joye was still enjoying herself at this point, and she actually had a great day, getting a new marathon PR! As soon as Tom and Bobby passed, Joe and I ran back to his car and headed to the 13-14 mile point. 
We figured we might just have enough time to catch Fred as he passed. We made it just in time. Fred (#435) still looked good at about 13.5 miles, just before the turn into the wind. Shortly after Fred, 
Marshall passed, and he was still looking fresh. Marshall, by the way, had a great race, finishing in 3:45. The first RunnersWorld woman was the amazing Neely Shenloogian. 
She reached the half a 1:55, which is exactly my half time from last year. Joe and I hung out at the turnaround for a long time, encouraging and giving advice to our runners, but we wanted to make it back to the finish before Fred, and my email alert said he would make it there by 10:15 if he maintained pace. So we headed to the finish. Got there at 10:12 - too late to see Marshall, but hopefully in time for Fred. We waited, and waited, and waited. Seems he had started cramping around mile 22. So, his finish was 4:05, rather than the 3:45 that he had been on pace for. Neely finished in 4:09. Not too bad for a first marathon. We stayed and cheered and took pictures until Kathy, Jason, and Joye finished, and then headed back to Tulsa. I am so proud of all who finished either the marathon or half marathon. To see more pictures, check out my facebook.
Friday, April 24, 2009
Getting Into Some Serious Training
I did my last long run (22 miles or so) before the OKC Memorial Marathon on April 11. Some would say that is serious training. But, no, that is just base building. Now the serious training begins. I decided to not sign up for the marathon, and instead I think I will try to improve at the 5k distance.
Two days after the long run I did a hilly tempo run, four miles at 7:45 pace. I felt pretty good about that because my legs were still a little tired from the long run. Tuesday and Wednesday were easy runs. Then on Thursday I ran to Owen Park and then did hill repeats up Easton. These were moderate efforts of about two minutes up followed by a jog down, and then repeat.
On Monday I jogged from downtown to 15th & Riverside, and then I did sprints up Galveston hill. These were not just moderate runs up the hill, they were all out efforts for 10-12 seconds up the hill. Then I walked down the hill and stood around and ran it again. Total of 6 repeats. It didn't seem so hard, but the next day it felt like I had raced a marathon or two. I was soooo sore!
Tuesday I went for an "easy" run. I felt really tight for about the first two miles, and it felt like I was going incredibly slow. Then things started to loosen up and I did the last couple of miles at a brisk pace. Avg pace for the whole run was about 8:40 per mile, so I must have finished at close to an 8 minute pace.
Wednesday and Thursday noon runs were both at an easy pace. On Thursday I also stopped during the run at Veteran's Park and did push ups and pull ups.
Thursday evening I did a set of 800 meter repeats. Times were 2:51, 3:15, 3:10, and 3:20, with 2 to 2:30 rest between repeats. I had intended on doing six at 3:20 each, but I started out way too fast and couldn't seem to settle into the right pace. My legs were tired even before I started, and I think I was trying so hard to make the time that I overcompensated and ran too fast. Anyway, by the time I had run three, I decided to cut the workout short and just do one more repeat. Finally I hit my target time on the last one. The point of these workouts is to go a little faster than 5k target pace. Next week I will try to get in 6 repeats right at 3:20 and will shorten the recovery times. Hopefully, if all goes well, by the end of May I will be able to get pretty close to a 21 minute 5k.
Two days after the long run I did a hilly tempo run, four miles at 7:45 pace. I felt pretty good about that because my legs were still a little tired from the long run. Tuesday and Wednesday were easy runs. Then on Thursday I ran to Owen Park and then did hill repeats up Easton. These were moderate efforts of about two minutes up followed by a jog down, and then repeat.
On Monday I jogged from downtown to 15th & Riverside, and then I did sprints up Galveston hill. These were not just moderate runs up the hill, they were all out efforts for 10-12 seconds up the hill. Then I walked down the hill and stood around and ran it again. Total of 6 repeats. It didn't seem so hard, but the next day it felt like I had raced a marathon or two. I was soooo sore!
Tuesday I went for an "easy" run. I felt really tight for about the first two miles, and it felt like I was going incredibly slow. Then things started to loosen up and I did the last couple of miles at a brisk pace. Avg pace for the whole run was about 8:40 per mile, so I must have finished at close to an 8 minute pace.
Wednesday and Thursday noon runs were both at an easy pace. On Thursday I also stopped during the run at Veteran's Park and did push ups and pull ups.
Thursday evening I did a set of 800 meter repeats. Times were 2:51, 3:15, 3:10, and 3:20, with 2 to 2:30 rest between repeats. I had intended on doing six at 3:20 each, but I started out way too fast and couldn't seem to settle into the right pace. My legs were tired even before I started, and I think I was trying so hard to make the time that I overcompensated and ran too fast. Anyway, by the time I had run three, I decided to cut the workout short and just do one more repeat. Finally I hit my target time on the last one. The point of these workouts is to go a little faster than 5k target pace. Next week I will try to get in 6 repeats right at 3:20 and will shorten the recovery times. Hopefully, if all goes well, by the end of May I will be able to get pretty close to a 21 minute 5k.
Monday, April 13, 2009
I Survived the Hilly Long Run
It had been quite a while since I had run up 21st Street, and I forgot how much of a hill that was. It was sort of hilly for a long run. I did my first loop in 51 minutes and the other three loops in 47 to 48 minutes each. Twenty mile time was 3:14:30. Then I did close to three miles more, finishing in just under 3hours 41minutes.
I really expected my shin to give me problems, but I finished the run with no pain whatsoever. Of course, my legs were tired, but what do you expect? Still, I've decided not to run in OKC. I probably will go and cheer on the other runners, though.
My glutes were a bit sore on Sunday, and even some on Monday, but not enough to keep me from a good Monday lunchtime run. I did a hilly four mile tempo run (NW of downtown, through Owen Park, up the Easton hill, up Country Club Drive, and back to downtown on Fairview). Averaged about 7:45 per mile. Now my glutes are really sore. Tuesday will be an easy day.
I really expected my shin to give me problems, but I finished the run with no pain whatsoever. Of course, my legs were tired, but what do you expect? Still, I've decided not to run in OKC. I probably will go and cheer on the other runners, though.
My glutes were a bit sore on Sunday, and even some on Monday, but not enough to keep me from a good Monday lunchtime run. I did a hilly four mile tempo run (NW of downtown, through Owen Park, up the Easton hill, up Country Club Drive, and back to downtown on Fairview). Averaged about 7:45 per mile. Now my glutes are really sore. Tuesday will be an easy day.
Friday, April 10, 2009
Saturday April 11 Route
Saturday we will have our last long run before the OKC Marathon. The plan is to do several loops and to keep an even pace on each loop. No timing devices allowed except for the one at Veteran's Park. You can see the route at www.mapmyrun.com/route/us/ok/Here is a description of the 5 mile loop:
South on River Parks trail to the pedestrian bridge, Midland Valley Trail to 21st. East on 21st to St Louis. Left on St Louis and go around Swan Lake. Right on St. Louis and left on 17th Pl. 17th Pl. to Madison. Madison to 15th to Boston, and back to Veteran's Park.
Advanced half does 3 loops. That gives them their scheduled 15.
Marathoners do 4 loops. That gives them 20. The schedule says 22, so to add those extra miles, I suggest a trip to the pedestrian bridge and back.
Beginner half is scheduled for 13. That means they do 2 full loops. For the extra 3, I would suggest doing sort of the same loop, but not hitting riverside or the midland valley trail. So, they would go east on 21st to St Louis, go around Swan Lake, Right on St. Louis and left on 17th Pl. 17th Pl. to Madison. Madison to 15th to Boston, and back to Veteran's Park.
This route is a little bit hilly, but not terrible. It will be good practice for the gently rolling hills of the OKC course. Anybody who wants a flatter course can do the same 5 mile loop we did two weeks ago in the snow. I like the hills, though. Sometimes when I am running a hilly route, I think of the Psalm that says,
"I lift up my eyes to the hills-See you all Saturday!
where does my help come from?
My help comes from the LORD ,
the Maker of heaven and earth.
(Psalm 121:1-2)
Update: I added the elevation profile for the loop below. Total climb for each loop is about 170 feet (with the same amount of descent).
Wednesday, April 8, 2009
To Run or Not to Run
Saturday I had a pretty good run. Eleven miles in an hour and a half and one second. That's an 8:11 pace. Not too bad considering the hilliness of the route (thanks, Larry!). Only thing bad is that my shin hurt pretty much the whole way. Not unbearable pain, but it continued to hurt the next couple of days - enough that I have thought about not signing up for the OKC Marathon. In fact, I have been thinking about not running at all for a few weeks. Maybe I will just do some biking. Saturday is the last day to sign up for the marathon online, and I guess I will see how I do on Saturday's long run and then make my decision.
By Tuesday my shin felt pretty good. Tuesday evening I had a good time walking with my wife and two poodles on Turkey Mountain for about an hour.
Today I rode my bike for the first time since about September. Thirty four miles. Averaged 16.0 mph for the first 32 miles or so and then took it easy for the next bit back to the parking lot. I was totally wiped out after the ride. Running is so much easier than biking! My sit bones are so sore!
I won't be able to make it to the Thursday night run. I have a basketball banquet to go to.
By Tuesday my shin felt pretty good. Tuesday evening I had a good time walking with my wife and two poodles on Turkey Mountain for about an hour.
Today I rode my bike for the first time since about September. Thirty four miles. Averaged 16.0 mph for the first 32 miles or so and then took it easy for the next bit back to the parking lot. I was totally wiped out after the ride. Running is so much easier than biking! My sit bones are so sore!
I won't be able to make it to the Thursday night run. I have a basketball banquet to go to.
Friday, April 3, 2009
Routes for Saturday April 4, 2009
All groups start at Veteran's Park.
For those going 6 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. At Maple Park, go left on the trail and follow it back to 18th. Right on 18th, and go back to the park.
For those going 9 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. Right on the trail at Maple Park and follow the trail to 6th Street. Left on 6th. Left on Denver. Left on Riverside, and go back to the park.
For those going 11 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. Right on the trail at Maple Park and follow the trail to 3rd Street. Left on 3rd. Right on Cincinnati. Left on 1st. Right at Boston and go past the center of the universe. Left on Cameron, Right on Main. Left on Fairview. Left on Denver. Left on Riverside, and go back to the park.
For those going 6 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. At Maple Park, go left on the trail and follow it back to 18th. Right on 18th, and go back to the park.
For those going 9 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. Right on the trail at Maple Park and follow the trail to 6th Street. Left on 6th. Left on Denver. Left on Riverside, and go back to the park.
For those going 11 miles, the route is: North on Boulder to 15th. Right on 15th. Right on Utica. Slight right on Troost. Right on 22nd. Left on St. Louis. Tight right turn on Terwilleger. Left on road that goes through Woodward Park. Right on Peoria. Right on 20th. Left on St Louis. Go around Swan Lake. West on 19th. Right on Cincinnati. Right on the trail at Maple Park and follow the trail to 3rd Street. Left on 3rd. Right on Cincinnati. Left on 1st. Right at Boston and go past the center of the universe. Left on Cameron, Right on Main. Left on Fairview. Left on Denver. Left on Riverside, and go back to the park.
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