Tired

I will not be racing tomorrow. I am still too tired.

Spin

Did the spin class at half speed. It was the last class of the year.

Still

sick and rundown.

Allergy Attack

The pollen is killing me. No relief from meds. I am coughing so hard I feel like I have rebroken all the ribs in my chest. Saturday's planned race is in danger.

O'Hartford 5K (PR) 3-18-2012

Set a new 5K PR at the O'Hartford 5K. 26:58 8:41 Pace
523/1045 Men
44/157 Clydsdale
764 of 2567

Results

I beat my old time of 27:27.

It started off chilly so I wore my underarmour and hoodie to the race, but it soon warmed up so by race time I was in shorts and dri-release T with wool hat, which I soon had in hand as I ran. It was a bit crowded at first. I marveled at all the walkers and mother running with small children who someone started near the front. My first mile pace was 8:23, which was about where I wanted it. I was shooting for 8:30. I felt if I went out strong, I could hold on, easier than going out slow and having to crank it up.

At a mile and a half i caught up with two friends of mine who I new were faster than be by a enough that they would easily break my record, so I back off a little, not wanting to wear myself completely out. At mile two I was there in 17:20. I kept saying if I keep the pace and get the PR, i won't have to run again in a 5k in three weeks (my backup PR race). The last mile had a long slow uphill by the capitol that seemed to go on forever, but I kept my legs moving, and then we turned down hill toward Bushnell Park, down through the arch, and then there was the finish on Pearl Street, much sooner than I thought it would be. I thought the finish was on Trumbull. So I put on the sprint, saw I was going to beat my record, thought about slowing so my record wouldn't be so hard to beat the next time, but then realizing I could break 27:00, kept it going and came in at 26:58. At the finish people start to slow and raise their hands in the air and make victory signs, and I come whipping by, nearly bumping them as I saw excuse me and pass to my PR.

I coughed a biy after, but did not puke. Ate some conred beef, cabbage and rye, had to wait quite a while in the beer line, but I also got to drink Chevaughn's beer. I felt sort of hammered after that. (Chevaughn also had a great race, nearly breaking 30 minutes.)

I attribute my PR to doing strength training this winter. My legs definately feel stronger. Mentally knowing I could hold a pace from the practice tempo runs I did helped. Also, my weight is as low as it has been in thirty years. I am about 207 now. Long and lean.

I don't know if I will try another 5K this year or not. Not that I don't enjoy them or think I could do faster this year, but I have other goals to meet.

In two weeks I will likely run in the greater Hartford Quarter Marathon. I should have no problem PRing in that as I only ran it once before in a very slow time. I would like to run it in pace faster than my 10K record (a 10:08 pace), which I set in my last 10K two years ago.

I may run a 2 mile race next Saturday (it depends on my allergies, which are starting to act up.)

Spin/Strength/Spin

Did the trifecta tonight. Spin class, Strength and then spin. i was tired at the end and had a hard time even getting my heart rate above 100 at times.

Ran/Spin

Beautiful day today. Ran my two lap route at Winding Trails, which I measured at 3.45 miles. I ran it in 37.15, then did the spin class. Slight hint of IT band issue, slight hint of groin strain.

1000 Yard Swim

Swam easy for about 20 minutes.

Extreme Tempo Run

Ran my neighborhood 2.4 mile loop in 20:05, which is a wicked record. I set out to run a record -- not quite race pace, but fast. This was a time trial for me to guage my odds of doing a 5K record next week. I ran this same route in 25.36 on february 1 as a season opening slow outdoor run. My previous record on the route was 21:40 last September.

I just tried to keep my legs moving fast.

Afterward, I was hocking up gobs of thick sticky allergy phlegm.

Overall, I am very encouraged. This is was a sub 8:30 pace.

Spin/Strength/Spin

Did a 45 minute spin class, then the Integrative strength class, then did an hour and 15 minute spin class. Getting strong, but tired. I could do pushups without too much pain today, but then afterwards when I coughed, it still hurt.

Run/Spin

Ran for 37 minutes, then did spin class.

Speed Workout

Went to gym. Rode bike for 10 minutes, then got on the treadmill and ran .25 miles at a 10 minute pace, then 1.5 miles at an 8 minute pace, then .25 at a 10 minute pace for 2 miles in 17:21.

I was hurting. heart rate was 168.

I would like to run a sub 16 minute two mile at the Bristol race near the end of the month.

I stretched some after but was to whipped to do any weights.

Spin/Integrative Strength

Did a 45 minute spin class, got my HR up into the 150s, then did the integrative strength class. i cannot do a pushup due to pain. Everything else is fine.