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5ksandcabernets: May 2010

5ksandcabernets

Thursday, May 27, 2010

Track workout: Sub 6s

Had my first real track workout in I dont know how long.

We were to run six times around the Austin High track. No stopping. 80 percent effort. 1.5 miles of lung burning, quad spasming fun.

I kind of let the lead pack take off first then just tried to keep them in sight. We were running low 6s for the first four times around the track. I'd say it was just a tick slower than my 5k speed, but it wasn't "comfortable" by any stretch of the imagination.

By the time the we started the sixth and final lap I decided to put it into another gear. Looked at my watch and my pace dipped into the high 5s.

One more lap to go. 200 meters. The final straightaway. Me and another guy from Gilbert's Gazelles pouring all the coals on the fire. Pushing each other.

Done.

The stats: 1.5 miles in 8:50

Pace: 5:53 min/mile

Here are my quarter mile splits

1 - 1:31 (6:02 pace)
2 - 1:33 (6:13 pace)
3 - 1:31 (6:02 pace)
4 - 1:29 (5:55 pace)
5 - 1:27 (5:48 pace)
6 - 1:19 (5:15 pace)

After this workout, we rested for five minutes, then did 12x200 intervals. Even though there was a short rest between each workout, this was harder than the first workout. I guess when you rest then ask your body to sprint, it revolts. I dont have splits for the second workout because my Garmin stopped working. I know I was running sub 6s for each of those 200s. When we were done and had to run the two miles back to the start, I was happy to for the recovery run.

Wednesday, May 26, 2010

Hey, stupid: It's hot outside

I was having a bunch of great runs and then, the last few weeks, I've really struggled.
 
Last Saturday, a 12-miler, and maintaining an 8:30 pace was God awful. I've been running with a new group and they do a lot of drills first then they run, and I've just felt awful the whole time. No springyness in my legs. No fight in my lungs. No willpower in my brain.
 
This morning, a 7-miler that I've run over and over and over again around Town Lake started ok, then progressively got worse.
 
During this period of bad runs, I've tried everything. Drink more water at work. check. Drink less wine at night. (Not happening). Sleep more. Check.
 
The one thing I have not done, make that two things, is take in more electrolytes during the day (like Nuun) and take a daily vitamin with iron.
 
I sweat so much during these runs that you could wring me out and fill a small pond.  During the winter and early spring, when its cool and brisk, I fly around and feel like I can run for days.
 
But when the calendar turns to May and June, I get sluggish and forget why: ITS HOT STUPID.
 
Now I remember.
 
I went through this problem two summers ago and started taking a multivitamin with iron and taking in more electrolytes and things worked out ok. Seems like I need to get back to my base of what works and what doesnt because this is getting ridiculous. I know its hot, but when I wanna quit running just three miles into a little 7-miler, something is wrong. And I think I know how to fix it.
 
Gotta get that fixed before Chicago Marathon training starts in two weeks.

Tuesday, May 18, 2010

Noah trying to be a musician

video>

Sunday, May 9, 2010

Happy Mothers Day

Sunday, May 2, 2010

April 2010 mileage

Number of runs in April 2010: 19

Miles run in April 2010: 162.4

April 2010 pace: 7:49 min/mile

April 2009 mileage/pace: 156.98 miles/7:47 min/mile

April 2008 mileage/pace: 110.59 miles/8:41 min/mile