Catchup

Lots of gaps to fill in, but not this morning. One more marathon under my belt, and a Double Dipsea...

For now, though, let's just say I'm feeling on the upswing again after some mild plantar fasciitis and I'm hoping the dry weather lasts a bit longer this winter to let me get some dry runs in.
  • Current Music
    Dinosaur Train

Not a Race Report

Just some random facts about the Bay to Breakers yesterday:

My Garmin died a mile and a half in, so I didn't have all the splits I would have liked. Comparing last year's run to this year's, however, was interesting to me.

I made it to the top of the Hayes Street Hill 18 seconds faster this year -- 19:55 vs. 20:13. The rest of the run took a lot longer -- 34:33 vs. 33:10. I was closer to the front this year, and with the staggered starts we had fewer people to dodge. On the other hand, my training hasn't been what I would have liked, and it's not surprising my stamina wasn't there.

I also don't have my heart rate info because my Garmin ran out of battery. Running without that feedback meant I had to listen to my body instead of watch the numbers. I think in this case I might have been able to push it a little harder if I'd known my splits coming off the hill and realized I had a chance at coming in very close to last year's time.

I need to break 51:00 for a 12K to qualify for sub-seeded. If we end up doing the caterpillar next year, then I won't get a chance to PR for a while. I really hope this summer I can get some good solid mileage in -- with the extra teaching this year I'm just scraping by.
  • Current Music
    Margaritaville -- Jimmy Buffett

Running Update: 2010!

I know, I haven't posted since the Dipsea Race. Here's what you missed:

Golden Hills Trail Marathon 10/9/10: 26.2 miles (25.62 by the Garmin), 5:11:59, average pulse 164, 3164 calories. A daunting 7700 feet of up and 8000 down. This race was my "I'm just going to run it and not worry about a time" race. Mission accomplished.

US Half Marathon 11/7/10: 13.1 miles (13.22 by my Garmin!), 1:42:37 for a PR, 1759 calories, and a HR monitor that crapped out during the last 4 miles.

Total stats for the year: 200 runs, 1370.05 miles, average pulse 156, and almost 180K calories. Average pace 8:57. I made my marathon-a-week goal (even including the extra 1/7 of a week in a year!) and I'm deliberately not setting one for this year. We'll see how I feel.

Best month? April (151 miles!). Worst month? February (73). Fastest month? February (8:31 min/mile including the KP Half). Slowest? October (10:01 min/mi including the trail marathon, 9:20 without).

Upcoming races? Oakland Marathon in March, Roller Coaster 5K in April, the 100th Bay to Breakers in May. After that, we'll see. I would love to set PRs in 2011 for:

the marathon (have to break 3:57:55)
Roller Coaster (21:24)
B2B (53:22)
5K (20:18)

The Mother's Day 5K has been good to me, but I think this year I need to skip it. St. Patrick's Day 5K is March 13 and also a flat, fast course.... and it's the week I get back from San Diego...
  • Current Mood
    calm calm

100th Dipsea Race Report

OK, it went very badly for me. But I'm kind of all right with it. I'm not injured, life is still good, and I am going to take June to get back to running for fun rather than to put pressure on myself for PRs and the like.

The quick and dirty details: 6.8 miles (yay for shortcuts!), 1:26:27, 643rd place.

The gory details...Collapse )

I truly am not beating myself up about it. It was a rough day, and I know I wasn't setting myself up for success. But it's certainly not the end of the world, and other than a toenail that's bruised and a sore calf, I made it through in one piece. Back to running for the joy of running! My dog will certainly be happier that I can take him out a lot in June, that's for sure.
  • Current Music
    the dryer downstairs

If I write it down...

It will happen.  Positive thinking.

I will run this year's Dipsea Race faster than last year's.  To that end:

Last year I made it to the top of Windy Gap in 14:10.  Across the creek in 21:01.  Top of Cardiac in 49:18.  
I averaged 8:00s on the downhills.  13:05s on the uphills.
My average heartrate was 182.

This year I will make Windy Gap in under 14.  Across the creek in 20.  Top of Cardiac in 47.  Which should get me to Stinson in the 1:09 I think I need.  

I will run alongside the stairs on the downhills when I have the option.  I will skip stairs on the downhills when I can.  

I will take one hundred steps after I finish the Steps and Dynamite and Cardiac and Insult before I think about whether I need to catch my breath.

I will relax on the downhills and get my body over my center of gravity.   I will think about Luis' tips regarding EASE.  

The heat will hurt others more than it hurts me.  I will do this.

Race report tomorrow.
  • Current Music
    My heartbeat in my head

Lyon St. Steps

Bottom of hill (Green and Lyon) to top of steps: 2:01.
Top of steps to Jackson (top of hill): :56.

Knocked thirty seconds off my time from last summer, and one point off the max heartrate for the same run.  Next time I do the steps I'm walking, but skipping steps and seeing how fast THAT goes.

 
  • Current Music
    Michael Jackson -- Beat It

Evidence

I ran 13.5 miles today, and my half-marathon split was exactly the kind of validation I was thinking about.

Today's run: 13.5 miles, 1:52:05, average pulse 157, 1792 calories.
Altitude change: +1013, -1023 feet.
Half-marathon split: 1:49:02.

Compare it to these halves I ran:
KP Half 2010: 1:47:22, average pulse 172, +360, -561 feet.  Today's run twice as hilly, 100 seconds slower, average pulse 15 bpm less.
Rock'N'Roll 2007: 1:58:32, average pulse around 170, essentially flat.  
Training run June 2008: 13.1 miles, 1:56:31, average pulse 158, +1246, -997.  Less flat to work with, but much slower at the same pulse.  

No taper today, one drink of water at the halfway point.  And I did 45 miles last week.  

I'm at 21.5 miles this week, plus I'm doing 13 on Thursday.  So with 7.5 tomorrow, I just have one 8-miler to go to hit 50.  That's the trick.  50 isn't so bad if you can do 2 runs of more than 10.  
  • Current Music
    Can the Giants score a man on third with no outs?

Increasing the Miles

 I made it to 45 this week.  Next week I'm trying to do 50.  I've never done more than 46 in a week.  I try to believe that I'm making significant progress, but sometimes during the runs I doubt.  "Why doesn't it feel easier, if I'm putting in all this work?"  I have to come back and look at my wonky data to convince myself.

Easter Roller Coaster 5K 2008: 23:40, average pulse: 174.
Easter Roller Coaster 5K 2009: 22:07, average pulse: 173.
Easter Roller Coaster 5K 2010: 21:24, average pulse: 174.

Bay to Breakers 2008: 1:02:39
Bay to Breakers 2009: 57:43

Walt Stack 10K 2008: 47:24, average pulse: 174.
Walt Stack 10K 2009: 44:37: average pulse: 174.

KP Half Marathon 2007: 2:14:54, average pulse: 159.
KP Half Marathon 2008: 1:55:32, average pulse: 169.
KP Half Marathon 2009: 1:43:09, average pulse: 170.
KP Half Marathon 2010 (head cold): 1:47:22, average pulse: 172.

I know I can run longer than I used to -- and it's easier -- but I want to be LOTS better than I am now.  And it will take time.
  • Current Music
    the shower running

Next chances for Course Records...

Beating the women's course records, of course -- men's are way out of my league:

April 25 is Coastal Trail Challenge 10K.
May 2 is Stern Grove 4M.
July 18 is Daly City Scenic Run 5K (and 12K).
September 26 is Oyster Point 5M.
October 17 is Rockaway Beach 5K.
December 5 is Ferry Building 4M.

Here's hoping my rehearsal schedule lets me run as much as I want to!
  • Current Music
    Warriors 78, Oklahoma City 83

Strawberry Hill 5K

 3.06 miles.
21:45.
399 calories.
Average pulse: 175.

I feel like I ran this one about as smart as I could.  I didn't go out too hard, and ran it with negative splits(7:14, 7:07, 6:35, 5:40), which given the giant hill in the middle isn't a big surprise.  I finished in front of many of the "wily veterans" of the DSE, and would have broken the women's course record by over a minute if a woman hadn't finished 6th today and set a new record by over three minutes.

I think i'm proudest of my last 1.1 miles.  Even after the big hill (145 feet above our starting line) I still had enough to run a 6:16 for over a mile.  Yes, it was a little downhill.  But I proved to myself yet again that I can charge up hills faster than most people.  Let's hear it for all the vertical I've been doing lately!
  • Current Music
    rain on the roof