Two people sharing one goal

Tonight I sent a friend a thank you for sharing some wisdom with me. I met Roger in October '06. At that time my only 5K time was 24:39 that I had ran in August. I had just been running for year and knew very little.  Well Roger is a bit faster posting 10K's around 35 minutes. He is from Barbados and his voice reminds me of a Jedi master.

Fartlek, intervals, breathing, strides and a few other things he has taken the time to teach have continued to yield new PRs every year for me. Now reflecting back and seeing he has helped shave 5:30 off my 5K time leaves me speechless.

Next time you get the chance; think about someone that has helped your running success and let them know. I feel like the PR is more of Roger's than mine.

5X5K on the XC Course

Great weekend run with Keith. Basically, ran in his shadows the entire day. As the hills came and I thought walk breaks sounded good he said those are inclines and we should run the inclines with a chuckle.

Kept the day easy and took some photos at the end to try and capture some of the hills. Pictures never seem to show the inclines through the wooded areas very well.

Ran into Ed Barton pre run and talked about training plans and all our goals for 2011.  Even shared a few memories of Leadville.

Northville Road Runners 5K

Tonight I heard there was a 5K race being hosted by the NRR group. Since I have been feeling rather good lately in training for my mile PR I thought why not give it a try.

Once we were all gathering around the club director took me on a .1 mile jog. As we warmed up he explained that it is an out back all down hill out and all uphill on the back. I thought wow great breaking my PR of 19:35 will be tough. So let me just do my best.

Toeing the line I had some nervousness in running the race with no garmin for the first time. Running on feel is my plan so currently I am using a basic ironman Timex with a chrono.

The starter yelled ready, set, go and a quick tap of the watch and I was in motion. Rounded the first corner and taking off in first I began to worry if I was faster than I should be so as the next runner approached me and I could hear his breathing I settled in with him.

We hit the first mile in 5:57 just seconds apart and sticking close. I kept listening to him and wondering if I could hold on that fast. This was faster than I have ever ran a 5k. Moments later we hit the turnaround and clocked in at 9:27. I shouted a strong hello to Dick West, the amazing ultra runner, then realized my breathing was not to labored. I then made my move to regain the lead. Every stride I was gradually pulling away. I eclipsed the second mile at 12:13. Feeling good I held in there.

Coming into the last mile I looked back and noticed I had grown the lead and no one was directly on my heels. I felt so lucky to be in this spot. For me to lead a race is not an everyday thing so I just hoped I could not screw it up. Mile three passed at 18:36. Now I knew I had not only a chance to win but also the chance to achieve a new PR.

The biker pacing me said I will race you in and my heart filled with excitement with those words. I pushed that last .1 mile hill climb to the finish in 33 seconds and crossed not only first overall but with a new PR of 19:09!!

I am so happy more with the PR because any given race it just comes down to who shows up. Today just happened to be my lucky day.

In addition, to winning the plaque I received a bottle of wine. Great day all around.

Streak in the night

http://www.solesportsrunning.com/Pearl-Izumi-Streak-2-men-p922.html

Suann got me a birthday gift today that was truly enjoyable!! I unwrapped the new Pearl Izumi Streak 2 and headed to the track. I am building for a new mile PR in the next week or so.

Tonight i got my crew set at the track ready to crank off an 800M. My 11 year old blew the track whistle every 20 seconds so I knew my pace. My 16 year old sat at the 200M & 600M mark to yell the splits. With a goal of 20 seconds per 100M with a steady pace was the goal.

The whistle blew and boom from a dead stop the world was in motion. I hit 100, 200, 300, 400, 500, 600, 700 all on the mark then I jumped the pace up and turned in 14 seconds in the last 100M. Finalized the workout in 2:34:54 with some in the tank.  My 8 year old son came over and said, "wow!! It looked like a cheetah was chasing you." That's the best way to walk away from a track session.

If you are looking for a comfortable and fast shoe.  Check this one out.

Inspiring....makes you want to find a mountain ASAP

 Watch "Kilian's Quest Season 3 teaser" on YouTube 

In the heat of the moment

This morning I joined a group of Texan runners for run on the trails of the North Shore. First loop was a 12 mile loop on the easier loop. We covered the it in 2:08. The heat was slowly overtaking me. I started the run sweating mildly and by mile 6 I had ceased to sweat. By mile 10 I had cleared the entire 20 ounce bottle. My skin was dry and only urinated out 5 ounces.

Knowing I had another loop planned I slowed the pace to conserve my energy. Once we reached the trailhead I consumed another 20 ounces then soaked my buff bandana to cool my neck and head.

We headed out for a light two mile loop. Feeling good I but still dry I decided to run the technical loop with Michelle. The loop was amazing and challenging. At three miles I had finished almost all of my Cytomax and mentioned we needed to turn back. Within a mile of the turn around I finished the bottle. I stopped at a stream soaked my buff again and cooled my body. With a two mile push back I knew better than push it. I ran the downs, jogged the flats and power walked the ups. Figuring cramping was soon to occur I held back enough in case I missed a turn and ended up lost for additional miles.

Once back I knew my day was over it had been almost three hours since I had produced any sweat and a total of maybe ten ounces of urine. 

Its always better to back off and come back the next day to have a more productive run. My run in Michigan on Thursday was in the upper 40's; today in Texas it was near 90 with the humidity.

Still enjoyed the beauty of trails and companionship of the runners.

The attached picture is an actual section of the trail that was a short bamboo forest. An amazing section! 

Dynamics of the group run

Tonight I got a chance to run with a new group of runners. Ironically, about one mile from my house.

I find it interesting each time I run with a new group. One the route is unknown. So you are at the mercy of the other runners to find your way back. Secondly, you have no idea what the pace will be each mile.

Well tonight I was told that they like to push the last half of the seven mile around 6:45. To me that sounded good. At mile two I noticed the 7:15 pace was very conversational and easy for them. Mile four the speed picked up and I picked one of them to follow. As the distance past the pace quickened and soon it was only us two. Now I realized hang in there for three miles, just three more.  Entering the sixth mile I felt it was going to be a challenge. The last mile we clocked a 6:10 pace.

This group was definitely was a speed workout. I will for sure be back to run with them again.