Just about to start

Lined up in corral 9. Have my music blasting...Surprise riddim,
"Born in the Ghetto", Beenie Man. Nice song to pace to...Yeah Mon.

On the shuttlee

Okay. Got 5 hrs of sleep. Larry picked me up and we are both on the shuttle. Race begins at 7:00 but our corral probably won't hit start until 7:15 or so.

pre-race routine

yawn...number on shirt...check; shoes (with d-tag), socks, shorts, and shirt laid out...check; mp3 player loaded with music...check; cytomax mixed and ready...check; sleep? on the way...up in 5 hours!

Half marathon in 9 hours

I should be asleep in the next 2 hours or so, get 5 hours sleep, eat breakfast then catch the shuttle. I will blog during the race every 4 miles or so.

Ran twice over the weekend

Sat 08/29
5 miles nice and easy at 48:53 in Naperville, IL . The weather was nice and cool in the mid 60s. It felt good to run, especially with the half marathon a week away. 48:53 is 9:47 pace at 6.14 mph.

Sun 08/30
6.4 miles at 1:02:58 still in Naperville. Cool again today with a nice breeze. I was trying to maintain what I think will be my half marathon race pace. So since 1:02:58 translates to 9:50 pace at 6.10 mph, my goal time would be 2:09. Now for reality check...I do not expect the weather to be nearly as cool in Virginia Beach...so adding 15 minutes puts me at 2:24. I will aim for the 2:09 with the 2:24 as backup.

Missed a 7 today

Got up and had to sign into work early...so I missed my 7 miler today. I will need to do it tomorrow.

10 miles in 1:44:49

Weight 222: Nice even paced run with 52:53 out and 51:56 back. I was hoping to hit 1:45 so I am pleased with the result. I stopped every 2 miles for hydration (cytomax) and took gummies on mile #4. The way I feel now, I should be able to crank out the half marathon in 2:15 (assuming same conditions in the 80s at high humidity). Next runs are 5, 7, 5, and then 13 miles timed trial on August 16. I am aiming for 2:15 in that run next week.

7 miles in 1:21:47

Whew. I think I overdid it yesterday with running and then 3 hours of mowing in 92 degrees; I was literally strugglinjg from the start on this run. There was no gas in the tank.

45 minutes in heat

Trying to build heat tolerance. I hydrated well before the run. The distance is not known but I will map it out. It felt like 4 miles.

30 mins in DE

Did a 30 minute run...well 29:50 really. 15 out and 14:50 back. Will map it out and figure distance...it felt like more than 3.

7.5 Miles on Sunday; 5 Miles on Tuesday

Sunday’s run was 7.5 mile was in 1:19:57.  It has been a couple weeks  since I ran…so this was not easy, but having LC running along helped quite a bit.

 

Tuesday’s 5 miler was in 49:01.  I started slow but picked up and got to the turnaround at 24:19…the way back was 24:42 because of some walking on the 4^th mile.  Will do another 5 or so Thursday….

 

8.2 miles in 1:31:12

Weight 224.5. Not so great but at least i got the miles in. I was aiming for 1:22:00 max and was on pace hitting the turnaround at 42:12 but lost gas on the backstretch with lots of walking. It was hot and humid, and this dummy decided to go without hydration.
I will be in DC next week so will run my hilly 3 mile route there.

5 mile time trial n 47:39

Although this was my best 5 miler in a long time, my goal was sub 47, and I am disappointed at my lack of conditioning. My split on the way back was longer because I walked a little during the 4th mile....I guess the pace was too strong to maintain. If I really intend to hit a sub 2 at the RnR half in 11 weeks, then my time at 5 miles would need to be closer to 41:30 mins according to http://www.runningforfitness.org/calc/rp.php?metres=21100&hr=1&min=55&sec=0&age=39&gender=M&Submit=Calculate I am a long way off.

RUN ANALYSIS
It was rainy and in the low 70's.
5 miles in 47:39 (9:32 pace at 6.30 mph)
Out in 23:43 (9:29 pace at 6.32 mph)
Back in 23:56 (9:32 pace at 6.27 mph) -- return trip was weak.
Mile by mile (9:43, 9:19, 9:17, 9:58, 9:22) -- mile #4 was weak.


UPCOMING RUNS:
5 miles on Friday…try again to break 47.

7 miles in 1:13:12

12 weeks to RnR Half!

Nice run with LC and CT (who was running with us for the first time.). I saw JL on the way out and his wife CL on the way back...lots of people running today. The goal for this run was to maintain pace consistency at about 10:30 throughout for a nice relaxing run. The goal was accomplished and I feel refreshed. Both LC and CT finished ahead of me but they are a little faster anyway...
For this week, i need to get in 3 solid runs followe by 8.2 next Sunday.

Stats:
Weight 224 before and 222 after.
Temp 72 at start, 77 at finish with high humidity throughout.

7 miles in 1:13:12 at 10:27 pace and 5.74 mph
Out in 36:55 (10:33 pace and 5.69 mph)
Back in 36:17 (10:27 pace and 5.74 mph)