Monday, October 26, 2015

10/24 and 10/25 Races

Saturday 10/24 Race

Race: Nik's Home Run 7k

Report: This was my first 7K, I haven's seen or heard of many 7K races. My race plan was to run with the lead group for a half mile. At a quarter mile we were running around 6 min pace so I decided to start pushing the pace. No one came with me. I ended up running the whole race solo and even caught the lead bike up a small incline. My splits were 5:15, 5:14, 5:12, 5:25. I ended up with a finishing time of 23:09 which I think is right around 26:30 for an 8K. I was really surprised to how well I ran, The temperature was nice but it was windy. During the 4th mile around a giant soccer field complex the wind was very noticeable but other than that a great day! Paige came to support me and she is pretty good a cheering! 

Sunday 10/25 Race

Race: Northwest Community Center Flapjack 5K

Report: This race was essentially an out and back along a bike path. The turn around made the course map look like a lollipop. Paige and I both raced. Paige won her age group. Her first ever age group win, and she got a new PR!!! I did not get a PR but was very happy with my race too. After registering and warming up I saw GR, he is part of the Tuesday morning workout group and is one of the faster guys. Seeing him, I knew I was going to have to run hard in order to win. After the first mile we were clear of the field. I started to push soon after and was able to separate myself from him. I kept pushing to the finish and was able to win with a time of 15:59. The weather was cool at the start and very little wind, perfect day for a race. My splits according to the mile markers on the course 5:20, 5:00, 5:10, 39s. Congrats to Paige on setting a PR and her first age group win!

Tuesday, October 20, 2015

10/17 Workout

Objective : 5xMile 1x800 with 800 @ 5:30

Recovery : 1/2 mile @ 3 min

Runners: Me

Result : 5:27 (3:04) 5:27 (3:11) 5:23 (3:01) 5:22 (3:12) 5:41 (3:05) 2:30 

Overview :  After a 2 mile warm up (12:40) I got right into the workout. I felt great. The last mile repeat was off because of a strong headwind and a decent hill but I think the effort was even to the other miles. I finished it up with a hard 1/2 mile in 2:30. The best I've felt running in awhile. I will be racing this weekend in a 7k. 

Thursday, October 8, 2015

10/6 Workout

Objective : 5x1000

Recovery : 1 min

Runners: Me

Result : 3:16, 3:15, 3:16, 3:14, 3:10

Overview :  I wasn't able to workout Tuesday morning with the Rockford Racing Teams because they all have Chicago this weekend and weren't doing a workout. I did the 1000s on a grass loop around our athletic fields. Tougher than I thought it would have been. I figured I could easily do them all around 3:10 but that wasn't the case. I manged to run a 3:10 on my last but it was a hard effort. 

Tuesday, September 29, 2015

9/29 Workout

Objective : 10x800m @ 2:40

Recovery : 2 min

Runners: Rockford Racing Team

Result : 2:41, 2:37, 2:38, 2:37, 2:40, 2:40, 2:41, 2:40, 2:39, 2:40

Overview :  It was cold, windy, and about to rain. Rain held off till the last couple of reps.  The group I am running with is doing Chicago and this was their last workout before they race, that is why the recovery is longer. We typically do one minutes for the rest but today didn't call for that. There were about 8 of us who showed up this morning and we got right into it after a two mile warm up. I like running with this group as they are all good guys and runners. It reminds me of when we would hit up Baker Street back in the Keene during the winter! Thanks Fyffe f! (I stole the template to write workouts from his blog).

Thursday, September 24, 2015

9/22 Double Workout

Morning workout with the Rockford Racing Team. We did 8x1000. The goal pace was 80 second 400s. We ended up starting at the 3:20 and were running 3:15 towards the end. I'm not concerned about the pace as I am just getting in these hard efforts with my focus on the effort. First workout I completed and it felt good. In the afternoon the guys team had a three mile tempo with 4x1000 afterward. I ran the tempo with the guys to make sure they didn't push too hard. The tempo was completed in 17 min. Total mileage for the day ended up being 15 with all the warm ups and cool downs.

Monday, September 21, 2015

9/19 Saturday 1 min On/1 min Off

Typical workout I like to do when I feel like running fast and don't want to plan anything out. After a 2 mile warm up i started my workout. I covered 5 miles in 29:57. Great workout! Felt relaxed the entire time, without ever straining. I kept the ons a little slower as I wanted to still feel like I was running on my offs instead of jogging. Usually I blast the ons and do what I call a poor excuse for a jog during the offs. I finished with the run to get a total of 10 miles.

Wednesday, September 16, 2015

3x2 Mile

Every Tuesday I meet up with the Rockford Road Runners/Rockford Racing Team for a track workout. They are all running Chicago. Tuesday's workout was 4x2 mile, I sat out the first rep. Good thing because I was struggling to control my stomach. The goal was to hit 11:55 with 90s recovery. We hit 11:55, 11:54, and 11:53. Good workout. It has been awhile since I've ran 6 miles at sub 6 pace, it is encouraging and motivating to see progress!