So my right hamstring is getting better and I'm ramping things up for next Sunday's ING Ottawa half marathon.
The last two weeks have been fairly easy in terms of running mileage, but important in terms of rehabbing my right leg. In addition to allowing me to recover, the light run schedule allowed me to enjoy the trip to Florida for Anne's half ironman competition.
We took the kids and had a great time!
The weather was hot and sunny for the most part and even though it was a short trip (6 days) we packed a lot in, including Anne's competition. Which btw, she rocked despite a crash on her bike. She finished in 6 hours and 28 minutes, placing 49th in her age group!
Anne's performance has inspired me to post a good finish time next weekend. And despite my lack of training the last few weeks, Ian told me to not over-think things and just step on the gas pedal.
So "run fast, run strong" will be my mantra throughout the race and when things get tough I'll rely on that to keep me going...that and the fact a friend from high school will be running with me and will help pace me. He just ran the Boston Marathon and should be able to push me. I haven't told him, but my/our goal is to post a 1:30 or faster time.
What will also provide some inspiration is the fact that two of my friends are running their first 5k races on the Saturday night of race weekend. I've been helping Ron and David train for the race and I plan to watch them at the finish line....if they can go from the couch to completing a 5k after only a few weeks of training, I can run fast for my race.
I'll let you know how things go!
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label goal time. Show all posts
Showing posts with label goal time. Show all posts
Sunday, May 22, 2011
Sunday, February 20, 2011
5k race
Well I didn't set a PR or even break 20 minutes, but it was close....20:03!
It was windy and cold, somewhere around -20C factoring in the wind-chill. The first 800m or so was uphill and directly into the wind. By the 1k point my hands were numb and I couldn't feel my legs or feet. It was no fun.
By the 3k point my lungs were burning and I was questioning why I had gotten up at 5am on a Sunday morning to come out here and put myself through this. But it was too late to change my mind at that point, so I pushed on.
As I rounded the final turn I was happy to see the finish line, but not to see the clock showing 19:55. I gave it all I had, but just couldn't get in under 20 minutes. No doubt the weather conditions were a factor in my race results. But I was able to finish 4th overall and 1st in my age group.
So I'm two for two in 2011 in my age group...I hope I can keep it going!
It was windy and cold, somewhere around -20C factoring in the wind-chill. The first 800m or so was uphill and directly into the wind. By the 1k point my hands were numb and I couldn't feel my legs or feet. It was no fun.
By the 3k point my lungs were burning and I was questioning why I had gotten up at 5am on a Sunday morning to come out here and put myself through this. But it was too late to change my mind at that point, so I pushed on.
As I rounded the final turn I was happy to see the finish line, but not to see the clock showing 19:55. I gave it all I had, but just couldn't get in under 20 minutes. No doubt the weather conditions were a factor in my race results. But I was able to finish 4th overall and 1st in my age group.
So I'm two for two in 2011 in my age group...I hope I can keep it going!
Saturday, January 22, 2011
Planning for the next challenge
This week I've felt a bit lost. After 10 weeks of some intense training and focusing on a specific goal, the last five days have been a bit strange. No speed work, no tempo runs, no real focus.
I suppose I should be thankful and appreciate the down-time that will allow my body a chance to recover and rest. I know it's important after a race to take time to recuperate before jumping back into training for another race, but it's difficult not having something to train for....to just run.
I'm eager to get back at it and set my sights on a new race goal.
With the NYC Marathon about 10 months away, I won't start training for that race until August. Between now and then I've I developed a race schedule of approximately 10 races that includes a mix of 5k, 10k and half marathons intended to increase my speed and help get me ready for a new marathon PR in NYC.
I met with my coach Ian yesterday to review the race schedule and discuss goals for each. He agreed with the race distances I had chosen and the timing of each. He intends to set goals on a race by race basis and based on my conditioning level at that time.
For example, my next race is a 5k here in Ottawa February 20th. Next Wednesday at the track session Ian has scheduled for me, he'll set interval paces based on a 19:55 race goal time. Then based on how I execute those intervals, he'll decide what my goal time should be and develop a training plan accordingly.
I'm looking forward to the challenge of training and setting new PRs. And I couldn't help asking what Ian thought my goal time should be for NYC. A sub 3 hour and 10 minute marathon was his response. Why did I ask?
Have a great weekend!
I suppose I should be thankful and appreciate the down-time that will allow my body a chance to recover and rest. I know it's important after a race to take time to recuperate before jumping back into training for another race, but it's difficult not having something to train for....to just run.
I'm eager to get back at it and set my sights on a new race goal.
With the NYC Marathon about 10 months away, I won't start training for that race until August. Between now and then I've I developed a race schedule of approximately 10 races that includes a mix of 5k, 10k and half marathons intended to increase my speed and help get me ready for a new marathon PR in NYC.
I met with my coach Ian yesterday to review the race schedule and discuss goals for each. He agreed with the race distances I had chosen and the timing of each. He intends to set goals on a race by race basis and based on my conditioning level at that time.
For example, my next race is a 5k here in Ottawa February 20th. Next Wednesday at the track session Ian has scheduled for me, he'll set interval paces based on a 19:55 race goal time. Then based on how I execute those intervals, he'll decide what my goal time should be and develop a training plan accordingly.
I'm looking forward to the challenge of training and setting new PRs. And I couldn't help asking what Ian thought my goal time should be for NYC. A sub 3 hour and 10 minute marathon was his response. Why did I ask?
Have a great weekend!
Saturday, January 15, 2011
NYC here I come!
It's over! I did it! But it wasn't easy!
My day started early with a 5am wake-up call, followed soon after by my cell phone ringing. I was a bit surprised. Who was calling me at this hour? Anne to wish me well? A wrong number? Was something wrong back home? A lot of thoughts went through my mind as I crawled out of bed and fumbled for my cell.
It wasn't Anne and nothing was wrong at home. It was my friend Todd, drunk dialing me from Lumsden, Saskatchewan. Local time there, 4am!
He and his buddies had been out on a bender. He was as shocked as me to hear someone on the other end of the line. He had planned an elaborate and no doubt hilarious voice message to leave me, but I ruined that.
We chatted for a few minutes. It was just what I needed.
Todd is a character and he and his western Canadian buddies are legendary for their drinking and partying. He always cracks me up and this morning was no different. He helped relax me. I appreciated the call. He wished me luck. He could be a half marathon whisperer!
So, still laughing to myself over Todd's call, I showered, got dressed and downed a banana, yogurt, granola bar, some fruit salad and two cups of hot tea. I grabbed my keys and was off to the race.
Because the race was run within the boundaries of a U.S. air force base, no one was allowed access to the base to get race kits the day before the race due to security reasons. Meaning I, along with all the other runners, had to be at the race early and sooner than I normally would arrive. However, the volunteers did a great job and I was able to get my bib and timing chip without issue. After waiting in line for my last trip to the washroom, I headed to the starting area to warm-up.
The weather was nearly perfect for running - about 6C, sunny and very little wind. I warmed-up, stretched and got into the starting corral. For some reason the race started a few minutes late which made the wait seem to take forever!
Finally the gun went and off we ran. I heeded Ian's advice and made sure I didn't start too fast. He told me not to run any kilometre faster than a 4:10 pace and not run any one slower than 4:15. The adrenaline rush of a race start and faster runners can easily cause you to go out too fast, which can be disastrous later in the race. I kept checking my Garmin watch to ensure I stayed within the range Ian has set for me.
My strategy was to run at least the first 5 or 6k at a 4:15 per km pace to get warmed up and into a good rhythm. I was able to do just that with my fastest kilometre a 4:11 and my slowest a 4:15 in the first 7k. I was feeling great!
I was surprised how comfortable the pace felt. Only a couple of months ago this pace would have been too much for me. Obviously working with Ian was paying dividends.
Even though I was feeling strong and confident, I was wondering if I could hold this pace for the entire 21.1k.
Through 9k I was still cruising along and feeling fine. Just after the 10k mark, the route went up about a 500m long hill with a good incline. I powered up it and maintained a steady pace of 4:13, but I could feel my thighs burning a bit as I reached the crest of the hill. Before I knew it I was at the 11k point...only 10k to go...I was passed the half-way point and still feeling strong.
The web site for the race promoted the race course as "flat". I wasn't seeing it that way. While there were some flat stretches and a few slight downhill parts, there were many small hills in addition to the bigger one around the 10k point. And it seemed to me that there were many stretches of the route with what I'd characterize as a steady incline.
Anyway, I was motoring along and easily maintaining the pace Ian had set for me. I was on track to hit my goal time of 1:28:30 and qualify for the New York City Marathon. But as my Garmin beeped to signal that I had just completed 15k, I told myself to stay in the moment and not think ahead. There was still a long way to run and anything could happen.
And happen it did!
As I passed the 17k point another hill loomed. It wasn't as long as the one I had faced earlier in the race, maybe 300m, but it was a lot steeper. "How is this a flat course?", I asked myself as I again pumped my arms and powered up the hill.
As I reached the top, my quads were on fire and my pace had slowed to 4:25. By the time I reached the 19k mark I couldn't feel my legs and my pace was stuck at about 4:20. A quick calculation and I knew at that pace it would be really close for me to finish in under 1:30 and qualify for NYC.
So I dug deep and willed my self to increase my pace to about 4:17 from 19k to 20k. Only 1.1k to go. I broke that last 1000m down into two 500m chunks and steadily increased my pace. I told my self I wasn't going to let 10 weeks of training and travelling all this way go for not in the last 2k and miss qualifying by a few seconds.
As I made the final turn toward the finish line, I quickened my pace and pushed myself as hard as I could despite the pain. As the finish line came into view I could see the time clock. It was showing 1:29:51!
I had about 50m to go. I grunted like one of those tennis pros returning a ground stroke from the baseline (I think I also said "fuck" out loud), put my head down and sprinted as hard as I could to the finish.
I wasn't certain, but thought I had stepped on the mat at the finish before the clock turned 1:30. It took 45 agonizing minutes until they posted the results to find out for sure.
Official time - 1:29:59! You can't get much closer than that! I had finished 22nd overall and 2nd in my age group (45-49), but because the guy who finished first was also the 1st-place finisher in the Masters category (40 and over) I received the 1st-place trophy for my age group!
I was beside myself. When I started running in February 2007 I never dreamed I'd run a sub 1:30 half marathon. And even though I had won a couple of 5k races in my age group, I never thought I could do the same in a half. I still don't think it's completely set in.
I have to thank Ian for his training advice and support. I have to thank my partner Anne for her support and working with me to get my training done. And to everyone else who sent me good luck wishes and provided positive words leading up to the race. I couldn't have done it without you.
Now I have to register for NYC and start planning that trip. Oh and I suppose I'll have to train!
I wonder what Ian has in store for me next?
My day started early with a 5am wake-up call, followed soon after by my cell phone ringing. I was a bit surprised. Who was calling me at this hour? Anne to wish me well? A wrong number? Was something wrong back home? A lot of thoughts went through my mind as I crawled out of bed and fumbled for my cell.
It wasn't Anne and nothing was wrong at home. It was my friend Todd, drunk dialing me from Lumsden, Saskatchewan. Local time there, 4am!
He and his buddies had been out on a bender. He was as shocked as me to hear someone on the other end of the line. He had planned an elaborate and no doubt hilarious voice message to leave me, but I ruined that.
We chatted for a few minutes. It was just what I needed.
Todd is a character and he and his western Canadian buddies are legendary for their drinking and partying. He always cracks me up and this morning was no different. He helped relax me. I appreciated the call. He wished me luck. He could be a half marathon whisperer!
So, still laughing to myself over Todd's call, I showered, got dressed and downed a banana, yogurt, granola bar, some fruit salad and two cups of hot tea. I grabbed my keys and was off to the race.
Because the race was run within the boundaries of a U.S. air force base, no one was allowed access to the base to get race kits the day before the race due to security reasons. Meaning I, along with all the other runners, had to be at the race early and sooner than I normally would arrive. However, the volunteers did a great job and I was able to get my bib and timing chip without issue. After waiting in line for my last trip to the washroom, I headed to the starting area to warm-up.
The weather was nearly perfect for running - about 6C, sunny and very little wind. I warmed-up, stretched and got into the starting corral. For some reason the race started a few minutes late which made the wait seem to take forever!
Finally the gun went and off we ran. I heeded Ian's advice and made sure I didn't start too fast. He told me not to run any kilometre faster than a 4:10 pace and not run any one slower than 4:15. The adrenaline rush of a race start and faster runners can easily cause you to go out too fast, which can be disastrous later in the race. I kept checking my Garmin watch to ensure I stayed within the range Ian has set for me.
My strategy was to run at least the first 5 or 6k at a 4:15 per km pace to get warmed up and into a good rhythm. I was able to do just that with my fastest kilometre a 4:11 and my slowest a 4:15 in the first 7k. I was feeling great!
I was surprised how comfortable the pace felt. Only a couple of months ago this pace would have been too much for me. Obviously working with Ian was paying dividends.
Even though I was feeling strong and confident, I was wondering if I could hold this pace for the entire 21.1k.
Through 9k I was still cruising along and feeling fine. Just after the 10k mark, the route went up about a 500m long hill with a good incline. I powered up it and maintained a steady pace of 4:13, but I could feel my thighs burning a bit as I reached the crest of the hill. Before I knew it I was at the 11k point...only 10k to go...I was passed the half-way point and still feeling strong.
The web site for the race promoted the race course as "flat". I wasn't seeing it that way. While there were some flat stretches and a few slight downhill parts, there were many small hills in addition to the bigger one around the 10k point. And it seemed to me that there were many stretches of the route with what I'd characterize as a steady incline.
Anyway, I was motoring along and easily maintaining the pace Ian had set for me. I was on track to hit my goal time of 1:28:30 and qualify for the New York City Marathon. But as my Garmin beeped to signal that I had just completed 15k, I told myself to stay in the moment and not think ahead. There was still a long way to run and anything could happen.
And happen it did!
As I passed the 17k point another hill loomed. It wasn't as long as the one I had faced earlier in the race, maybe 300m, but it was a lot steeper. "How is this a flat course?", I asked myself as I again pumped my arms and powered up the hill.
As I reached the top, my quads were on fire and my pace had slowed to 4:25. By the time I reached the 19k mark I couldn't feel my legs and my pace was stuck at about 4:20. A quick calculation and I knew at that pace it would be really close for me to finish in under 1:30 and qualify for NYC.
So I dug deep and willed my self to increase my pace to about 4:17 from 19k to 20k. Only 1.1k to go. I broke that last 1000m down into two 500m chunks and steadily increased my pace. I told my self I wasn't going to let 10 weeks of training and travelling all this way go for not in the last 2k and miss qualifying by a few seconds.
As I made the final turn toward the finish line, I quickened my pace and pushed myself as hard as I could despite the pain. As the finish line came into view I could see the time clock. It was showing 1:29:51!
I had about 50m to go. I grunted like one of those tennis pros returning a ground stroke from the baseline (I think I also said "fuck" out loud), put my head down and sprinted as hard as I could to the finish.
I wasn't certain, but thought I had stepped on the mat at the finish before the clock turned 1:30. It took 45 agonizing minutes until they posted the results to find out for sure.
Official time - 1:29:59! You can't get much closer than that! I had finished 22nd overall and 2nd in my age group (45-49), but because the guy who finished first was also the 1st-place finisher in the Masters category (40 and over) I received the 1st-place trophy for my age group!
I was beside myself. When I started running in February 2007 I never dreamed I'd run a sub 1:30 half marathon. And even though I had won a couple of 5k races in my age group, I never thought I could do the same in a half. I still don't think it's completely set in.
I have to thank Ian for his training advice and support. I have to thank my partner Anne for her support and working with me to get my training done. And to everyone else who sent me good luck wishes and provided positive words leading up to the race. I couldn't have done it without you.
Now I have to register for NYC and start planning that trip. Oh and I suppose I'll have to train!
I wonder what Ian has in store for me next?
Thursday, January 13, 2011
Two days to go!
Well I made it to Atlanta late last night, but as I drove the hour or so north to my buddy Bryan's house in Buford, I could have sworn I was still in Ottawa!
They have as much snow here as we do back home. Large patches of ice and snow were everywhere on the highways and streets, with some lanes completely impassable and abandoned vehicles dotted the roadside. I can only imagine the chaos the storm that passed through here three days ago created.
I managed to arrive safe and sound at Bryan's at about 1am. We hadn't seen each other in a few years, so stayed up for an hour or so catching up on what has transpired in our busy lives. I finally made it to bed around 2:30am, so I'm a bit bleary-eyed right now....and hungry!
I just realized I haven't eaten anything since before boarding my plane at 5:30pm last night...no wonder my stomach is growling.
The waiting game is on....roughly 48 hours from now I'll be approaching the finish line of the half marathon and realizing my goal of qualifying for the NYC Marathon.
Not much to do until then but relax and rest...and eat!
They have as much snow here as we do back home. Large patches of ice and snow were everywhere on the highways and streets, with some lanes completely impassable and abandoned vehicles dotted the roadside. I can only imagine the chaos the storm that passed through here three days ago created.
I managed to arrive safe and sound at Bryan's at about 1am. We hadn't seen each other in a few years, so stayed up for an hour or so catching up on what has transpired in our busy lives. I finally made it to bed around 2:30am, so I'm a bit bleary-eyed right now....and hungry!
I just realized I haven't eaten anything since before boarding my plane at 5:30pm last night...no wonder my stomach is growling.
The waiting game is on....roughly 48 hours from now I'll be approaching the finish line of the half marathon and realizing my goal of qualifying for the NYC Marathon.
Not much to do until then but relax and rest...and eat!
Sunday, January 9, 2011
Ready to rock!
During my 7k run yesterday morning it hit me, a week from now I'll be in Georgia running a half marathon and trying to qualify for the NYC Marathon!
As I've noted in previous posts, I'll need to run the 21.1k distance in 1 hour and 30 minutes or less to qualify. My coach Ian has set a goal time of 1:28:30. As I've also mentioned before, that's a full six minutes faster than any other half marathon I've ever run.
My friend David asked me the other day, "How will you do it?"
A great question. I mulled it over as I ran. I thought about previous, successful races and tried to figure out why I had sometimes achieved my goals, while other times I had failed. What was common to those good performances? What is required for anyone to be successful in a race?
Well first is setting a realistic goal. I believe goals should be challenging, ones that will test your physical and mental limits, but not something that you have no chance of achieving. A goal requires some thought and can be developed based on previous results/performances. But it doesn't always have to be time-based. It can be as simple as just running your first race or finishing a distance that you've never been able to complete before.
When I've had success in the past I believe it all started with a realistic goal. This time around I believed running under 1 hour and 30 minutes was within my capabilities. And the more I think and write about the goal time Ian has set for me, the more I believe it is possible. It will test me, but it's achievable.
The second important ingredient for a successful race is developing a training plan that will properly prepare you. Depending on the race distance and/or goal, an ideal plan should include a good mix of speed, tempo and endurance runs. It should also build mileage slowly and proportionately each week to help avoid injury.
I can say with certainty that my past race successes have come as a result of a well thought out and focussed training plan. I hired Ian for his expertise and experience to develop a plan that would increase my speed and build the required strength/stamina I'll need over a half marathon distance too achieve my goal. I believe that's exactly what I got from him.
Consistent training is critical to race-day success. You can have the best training plan in the world, but if you don't follow it, skip days or take shortcuts you're setting yourself up for failure. Also key to training is battling through those training runs that are difficult, where you may not feel that great physically or mentally you're struggling. They build character and will pay dividends during a race, because no matter the distance, you're bound to feel some discomfort or hit the "wall" at some point. Having fought through pain in training will be invaluable during your race.
Over the last 9 weeks I've only missed 3 days of training. I've been able to hit the paces and complete all the distances Ian set for me, including fighting through a couple of difficult runs (see my "No Fun!" post for an example). So I'm confident I'm physically ready for next week.
Developing a race strategy and sticking to it is also an important factor to race-day success. Your strategy can be as simple as making sure you don't start too fast, drinking enough fluid throughout the race or staying with a pace group. Whatever your strategy is stick to it.
My strategy will be to run a fairly consistent pace throughout the race and make sure I don't start out too fast, which could lead to me running out of gas later in the race. Ian has recommended I keep my pace between 4 minutes and 10 seconds and 4 minutes and 15 seconds per kilometre and try to run an even-split race - meaning I'll cover the first half of the race in the same amount of time as the second half.
As I ran and thought about all these things - the time, effort and planning I've put in over the last 9 weeks, combined with the advice and support I've received from Ian - a feeling of confidence came over me, one I hadn't felt since just before the Hamilton Marathon in November of 2009 where I ran a PR of 3:24:36 to qualify for Boston.
So to answer David's question, the last 9 weeks have been the dress rehearsal, now all that remains is getting out there on the 15th and performing.
I'm ready and looking forward to the challenge!
As I've noted in previous posts, I'll need to run the 21.1k distance in 1 hour and 30 minutes or less to qualify. My coach Ian has set a goal time of 1:28:30. As I've also mentioned before, that's a full six minutes faster than any other half marathon I've ever run.
My friend David asked me the other day, "How will you do it?"
A great question. I mulled it over as I ran. I thought about previous, successful races and tried to figure out why I had sometimes achieved my goals, while other times I had failed. What was common to those good performances? What is required for anyone to be successful in a race?
Well first is setting a realistic goal. I believe goals should be challenging, ones that will test your physical and mental limits, but not something that you have no chance of achieving. A goal requires some thought and can be developed based on previous results/performances. But it doesn't always have to be time-based. It can be as simple as just running your first race or finishing a distance that you've never been able to complete before.
When I've had success in the past I believe it all started with a realistic goal. This time around I believed running under 1 hour and 30 minutes was within my capabilities. And the more I think and write about the goal time Ian has set for me, the more I believe it is possible. It will test me, but it's achievable.
The second important ingredient for a successful race is developing a training plan that will properly prepare you. Depending on the race distance and/or goal, an ideal plan should include a good mix of speed, tempo and endurance runs. It should also build mileage slowly and proportionately each week to help avoid injury.
I can say with certainty that my past race successes have come as a result of a well thought out and focussed training plan. I hired Ian for his expertise and experience to develop a plan that would increase my speed and build the required strength/stamina I'll need over a half marathon distance too achieve my goal. I believe that's exactly what I got from him.
Consistent training is critical to race-day success. You can have the best training plan in the world, but if you don't follow it, skip days or take shortcuts you're setting yourself up for failure. Also key to training is battling through those training runs that are difficult, where you may not feel that great physically or mentally you're struggling. They build character and will pay dividends during a race, because no matter the distance, you're bound to feel some discomfort or hit the "wall" at some point. Having fought through pain in training will be invaluable during your race.
Over the last 9 weeks I've only missed 3 days of training. I've been able to hit the paces and complete all the distances Ian set for me, including fighting through a couple of difficult runs (see my "No Fun!" post for an example). So I'm confident I'm physically ready for next week.
Developing a race strategy and sticking to it is also an important factor to race-day success. Your strategy can be as simple as making sure you don't start too fast, drinking enough fluid throughout the race or staying with a pace group. Whatever your strategy is stick to it.
My strategy will be to run a fairly consistent pace throughout the race and make sure I don't start out too fast, which could lead to me running out of gas later in the race. Ian has recommended I keep my pace between 4 minutes and 10 seconds and 4 minutes and 15 seconds per kilometre and try to run an even-split race - meaning I'll cover the first half of the race in the same amount of time as the second half.
As I ran and thought about all these things - the time, effort and planning I've put in over the last 9 weeks, combined with the advice and support I've received from Ian - a feeling of confidence came over me, one I hadn't felt since just before the Hamilton Marathon in November of 2009 where I ran a PR of 3:24:36 to qualify for Boston.
So to answer David's question, the last 9 weeks have been the dress rehearsal, now all that remains is getting out there on the 15th and performing.
I'm ready and looking forward to the challenge!
Thursday, January 6, 2011
Confidence builder
Last night (Wednesday) I was scheduled to meet my coach Ian, his spouse Michelle and a few others at an indoor track just east of Ottawa at 8pm for a speed workout. However, the Canadian junior hockey team was playing the Russian junior team in the gold-medal game of the World Junior Hockey Championship starting at 7:30pm.
I was conflicted! I wanted to run, but this was going to be a great game and in my opinion a sure win for Canada.
PVring the hockey game was not an option as we eliminated that from our cable package a few months ago. And the thought of going out into the frigid night was not appealing in the slightest. Have I mentioned how much I hate winter?
I sheepishly called Ian and explained my dilemma. I don't think he was moved by my predicament, but did agree that converting the track session to a speed workout on the treadmill another day this week would be just as beneficial.
So I bailed on the track. As it turns out, I shouldn't have.
Canada blew a 3-0 lead in the third period and lost 5-3 in what is likely the biggest collapse by any Canadian hockey team ever! It was shocking and I'm sure the entire country was reeling this morning. I'm still stunned.
Anyway, I did the speed workout today at lunch. I warmed up at a 5:15 minutes per km pace for 1.5k. Then I did four repeats of 600m each at a 3:50 minutes per km pace, with 2-minute jogs at a 6:00 minutes per km pace between each repeat. That was followed by 4 repeats of 400m each at a 3:40 minutes per km pace, with 3-minute jogs at a 6:00 minutes per km pace. The session finished with five repeats of 200m each at a blistering 3:26 minutes per km pace, with 3.5-minute jogs at a 6:00 minutes per km pace.
And while my legs are a bit tired now, the session felt great and was not nearly as difficult as I thought it would be. In fact it wasn't tough at all. I felt great through each repeat and was easily able to hold the pace for the required distance.
This run indicates to me that I'm faster and stronger than I was when I started working with Ian and I'm feeling more confident than I was when he revealed my goal time for the race next Saturday.
I have to admit, the last few days I've been worried about that goal time of 1:28:30. As I mentioned in an earlier post, that's a full six minutes faster than any other half marathon I've ever run.
However, today I'm almost convinced....I just hope I don't finish the race the way the Canadian junior team finished their hockey game last night!
I was conflicted! I wanted to run, but this was going to be a great game and in my opinion a sure win for Canada.
PVring the hockey game was not an option as we eliminated that from our cable package a few months ago. And the thought of going out into the frigid night was not appealing in the slightest. Have I mentioned how much I hate winter?
I sheepishly called Ian and explained my dilemma. I don't think he was moved by my predicament, but did agree that converting the track session to a speed workout on the treadmill another day this week would be just as beneficial.
So I bailed on the track. As it turns out, I shouldn't have.
Canada blew a 3-0 lead in the third period and lost 5-3 in what is likely the biggest collapse by any Canadian hockey team ever! It was shocking and I'm sure the entire country was reeling this morning. I'm still stunned.
Anyway, I did the speed workout today at lunch. I warmed up at a 5:15 minutes per km pace for 1.5k. Then I did four repeats of 600m each at a 3:50 minutes per km pace, with 2-minute jogs at a 6:00 minutes per km pace between each repeat. That was followed by 4 repeats of 400m each at a 3:40 minutes per km pace, with 3-minute jogs at a 6:00 minutes per km pace. The session finished with five repeats of 200m each at a blistering 3:26 minutes per km pace, with 3.5-minute jogs at a 6:00 minutes per km pace.
And while my legs are a bit tired now, the session felt great and was not nearly as difficult as I thought it would be. In fact it wasn't tough at all. I felt great through each repeat and was easily able to hold the pace for the required distance.
This run indicates to me that I'm faster and stronger than I was when I started working with Ian and I'm feeling more confident than I was when he revealed my goal time for the race next Saturday.
I have to admit, the last few days I've been worried about that goal time of 1:28:30. As I mentioned in an earlier post, that's a full six minutes faster than any other half marathon I've ever run.
However, today I'm almost convinced....I just hope I don't finish the race the way the Canadian junior team finished their hockey game last night!
Monday, January 3, 2011
Well if he says I can....
Only 12 days until race day....am I ready?
Ian sent weeks 9 and 10 of my training plan yesterday along with a goal time for the half marathon of 1:28:30!
When I saw those numbers I was a bit surprised and very much overwhelmed. I thought running 1:30 or slightly under that time would be challenging enough, but possible. I have run a 1:34:44 or a 4:30 per km pace for the 21.1km distance. However, Ian expects me to shave more than 6 minutes off my PR and to run each km at between a 4:15 and a 4:10 per km pace...is he nuts?
After reviewing the runs he had planned for me over the next two weeks and fully digesting the goal set for me, I sent Ian an email essentially asking him if he had lost his freakin' mind!
This morning I read his response. He's confident a 1:28 half marathon is well within my reach based on the training I've done to date. In fact, he thinks I'm capable of running faster.
He's asking me to view the race as just another training run. As he points out, while many of the tempo and interval workouts over the last 8 weeks have been challenging and I've had reservations about being able to complete them, I've been successful with each one. Why not the one he has planned for me on January 15th?
I can't really argue with that, I suppose. And after all, he is the coach and professional. I hired him for his expertise and knowledge.
I'll just have to trust and believe I'm ready to go where I've never gone before!
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