May 2008 Training and Race Schedule
    

     

   

Beginning month At 204 lbs and 19.5 % body fat.  I have lost 56 lbs up to this point.

Week Ending May 10, 2008 

Sunday:  3 Miles Road Run.  Ran very easy since I ran a hard 5k yesterday.  I felt heavy and low on energy.  I ran a slow 9:58 pace.
Monday: 9 Miles Road.  First half was downhill and second half was up hill.  Ran at an easy 9:30 pace and felt ok except for a sore Achilles.
Tuesday:  3.5 Miles Treadmill 1.0.  Ran after a 10 mile bike ride.
Wednesday: 4 miles George Rogers Clark ORRRC Trail 5K
Thursday: 5.5 miles treadmill 1.0 incline.  Felt really good and ran at an 8:00 Pace
Friday:  3.5 Miles Treadmill 1.0 / 8:00 pace /  Felt great today.
Saturday: 6 miles Dan W Shawver 5K

Date: May 7, 2008
Event: George Rogers Clark ORRRC Trail 5K
Location: Springfield,  Ohio
Time: 24:50  25:16 last year
Overall Place: 10
Age Group (40-44) 3
Pace: 8:00
Splits: 7:54 8:04 8:50

Other than the wind and rain it turned out to be a good race.  The temperature was 68f.   I was hoping for a faster time but happy that I beat last years time by 26 seconds.  I started out very strong and hit the 2 mile mark in great shape feeling good.  The hills on the 3rd mile got the better of me and slowed me down quite a bit.  I stayed with the winners of my age group until mile 2.  The wind was about 20 mph but didn't seem to affect my running.  my heart rate was equal to my highest heart race for a trail race at 157.  My hamstring and Knee felt great; however my left Achilles was a little sore for the first mile.   With the 3rd place in my age group I should be in the middle of the pack for the series rankings.  I feel really good going into the weekend for a 5K course where I set A PR on last year.  I should be able to finally break 21:00.

Date: May 10, 2008
Event:  Daniel W Shawver Memorial 5K
Location: Xenia,  Ohio
Time: 20:39  21:25 last year
Overall Place: 6
Age Group (40-49) 2
Pace: 6:47
Splits: 6:28 6:56 7:14

The weather was a perfect 50f with an 8 mph wind. The course is mostly flat and is where I ran my 3rd fastest 5K last year in 21:25. I made sure I started my warm up 20 minutes before the race with a mile at 9:00. I followed with stretching and strides. I had about 2 minutes to get to the restroom and to the starting line. I lined up in the 2nd row right behind the eventual winner. I new If I ran around 21:30 I would probably place in my age group since there were only 140 runners. (My age group was 40-49 and there were only 2 awards.) When the gun sounded I took off alot faster than normal and found myself in 5th place. The first mile was flat and slightly down hill so I wanted to make sure I took advantage knowing that my 2 would have a hill that would slow me down. I hit the first mile in 6:28 (right on with my Garmin) Mile 1.5 was the start of the hill and I notice my time was 9:51. I knew I had to push up the 1/4 mile hill hard and kept telling myself that the last mile was mostly downhill and flat. I hit mile 2 in 13:25 and was feeling pretty good. I was soon caught by a 61 year old runner . This motivated me to pick up the pace and try to keep up with him knowing that he beat me by over a minute last year.  I ended with a PR of 20:39. 2nd in my age group and 6th overall.

Total miles for the week: 34.5 miles  Current streak is 15 days for 75.5 miles

Weight: 205 lbs 19% fat.

Week Ending May 17, 2008 

Sunday: 3.5 Miles Treadmill 1.0. 8:34 pace
Monday: 9.75 Mile Road Run.  Ran at a 9:39 pace.  The first 6 Miles was at a 9:00 pace and I felt really good.  I struggled on the last 2 miles.  Really sore and tired.  The course was really hilly and the wind didn't help. Achilles sore only on the longer runs.
Tuesday:  3.5 Miles Treadmill 1.0. 9:00 pace / 10 miles bike at 15.4 mph
Wednesday: 6.25 Miles Treadmill 1.0. 7:15 pace for 4 miles
Thursday: 3.5 Miles Treadmill 1.0. low on energy today
Friday:  3.25 Miles Treadmill 1.0. 8:34 pace
Saturday: 8.5 Miles St Brigid Festival 5K, 8 AM, Xenia, Ohio

Date: May 17, 2008
Event: 
St Brigid Festival 5K 3.16 miles
Location: Xenia,  Ohio
Time: 22:09
Overall Place: 10
Age Group (40-44) 1
Pace: 7:01
Splits: 6:28 7:07 7:30 1:03

55f with an 15 mph wind. The first half of the course was downhill and the 2nd half was uphill into the wind.  Even though the first half was downhill, I felt heavy and didn't run it as fast as I should.  I really slowed down over the 2nd half but manage to pass the leader of my age group on the last hill.  I didn't feel as well as last week, although the course was alot harder. I have been having soreness from my left Achilles on the longer runs.  Didn't seem to bother me today.

Total miles for the week: 38.5 miles  Current streak is 22 days for 112 miles

Weight: 202 lbs 19% fat.  Starting to see my weight drop again.  I will be starting a 2000 calorie diet starting tomorrow.

Week Ending May 17, 2008 

Sunday: 6.5 Miles Treadmill 1.0. 8:56 pace.  Plan on running mostly long easy runs this week.  Calories consumed today was 3500
Monday: 6.75 Miles Treadmill 1.0. 9:13 pace.  Calories consumed today was 2000
Tuesday:  7 Miles Treadmill 1.0. 9:00 pace.  Calories consumed today was 5000
Wednesday: 9 Miles Road 10:00 pace.  started uphill an into the wind for the first 4 miles.  Only ran a few miles below 9:00 because of my sore Achilles.  I started out with my ankle wrapped but it didn't seem to help.  At mile 6 It started hurting to the point I had to stop.  After unwrapping my ankle, I felt ok and was able to finish the last 3 miles.  Calories consumed today was 2000
Thursday: 7 Miles Treadmill 1.0. 7:40 pace.  Calories consumed today was 2050.
Friday:  6.75 Miles Treadmill 1.0. 8:25 pace. Achilles sore after 5 miles.  Calories consumed today was 3500
Saturday: DNR today due to work schedule.  End good streak of 28 days for 155 Miles

Week Ending May 24, 2008 

Sunday: 6.5 Miles Treadmill 1.0. 8:56 pace.  Plan on running mostly long easy runs this week.  Calories consumed today was 3500
Monday: 6.75 Miles Treadmill 1.0. 9:13 pace.  Calories consumed today was 2000
Tuesday:  7 Miles Treadmill 1.0. 9:00 pace.  Calories consumed today was 5000
Wednesday: 9 Miles Road 10:00 pace.  started uphill an into the wind for the first 4 miles.  Only ran a few miles below 9:00 because of my sore Achilles.  I started out with my ankle wrapped but it didn't seem to help.  At mile 6 It started hurting to the point I had to stop.  After unwrapping my ankle, I felt ok and was able to finish the last 3 miles.  Calories consumed today was 2000
Thursday: 7 Miles Treadmill 1.0. 7:40 pace.  9.5 miles bike with daughter.  Calories consumed today was 2050.
Friday:  6.75 Miles Treadmill 1.0. 8:25 pace. Achilles sore after 5 miles.  Calories consumed today was 3500
Saturday: DNR today due to work schedule.  End good streak of 28 days for 155 Miles

Total miles for the week: 43 miles  Current streak is 28 days for 155 miles

Weight: 198 lbs 18.5% fat.

Week Ending May 31, 2008 

Sunday: 3.25 Miles Treadmill 1.0. 8:34 pace
Monday: 4.25 Miles Lou Cox 5K
Tuesday:  9 Miles Treadmill 1.0. 7:58 pace. Achilles sore after 7 miles.
Wednesday: 7 Miles Treadmill 1.0. 8:05 pace.  7.25 miles bike with daughter.
Thursday: 7 Miles Treadmill 1.0. 8:00 pace. 26 miles bike with mom and dad.
Friday:  6.5 5 for the Kids 5K
Saturday: 4
5K Orphan Race

Date: May 26, 2008
Event: 
Lou Cox Memorial 5K 3.16 miles
Location: Dayton,  Ohio
Time: 21:21 Last year 21:51
Overall Place: 140
Age Group (Clydesdale) 1st
Pace: 6:45
Splits: 6:24 6:44 7:081:03

70f with an 10 mph wind. I started the race slightly in front of the 7:00 minute pace signs.  I knew the start would be a little trouble since I seen a  number of walkers and slower runner ahead of me.  I don't know what it is that makes certain runners line up with the faster runners.  After the slow start and finally getting around the slower runners I settled into a faster than normal pace.  I hit the first mile marker in 6:24 feeling really good.  I have started this fast in the past only to see a poor second mile.  I ended my second mile feeling better than usual and noticed my 2 mile split was a PR.  The third mile was a little tough and into the wind and slowed my overall pace by quite a bit.  I was passed by a number of runners over the last 200 meters but managed to hold on to the lead in the Clydesdale division.  the 2nd place runner in my division was 20 seconds behind me.  I also beat a few runners who typically beat me.  Overall it was a good race even though I was hoping to break 21 minutes.  My weight was a little heavy today at 208 lbs and I was very tired from working many hours over the weekend.  I also ran 3 miles the evening before.  This was actually a PR for me since the distance was long at 3.16 miles.

Date: May 30, 2008
Event:  5 for the Kids 5K 3.16
Location: Dayton,  Ohio
Time: 23:18  3.14 miles
Overall Place: 25
Age Group (40-44) 3rd
Pace: 7:24
Splits: 6:35 7:36 8:04 1:02

This was probably one of my slowest times in a while.  I was really tired from my bike ride and run yesterday.  The temperature was 87f with a 17mph wind.  My first mile was right where I wanted it but after that it all fell apart.  I really struggled over the last mile.  I was 202 lbs at the start and probably not hydrated enough.  This was the first run outside this year with temperatures over 80f.

Date: May 31, 2008
Event:  5K Orphan Race
Location: Beavercreek,  Ohio
Time: 22:40 3.13 miles
Overall Place: 13
Age Group (40-44) 2nd
Pace: 7:16
Splits: 7:17 7:14 7:24 44

I really shouldn't have run this race just 12 hours after my poor performance yesterday.  The course was fast and I could have probably ran around 21 minutes flat if I was rested.  I started alot slower than normal and just wasn't able to pick the pace up.  I started this race at 202lbs.

Total miles for the week: 42 miles Weight 199 lbs Fat 18.5 % 

Total miles for month 171 Total miles for year 700

Total loss of 5 lbs this month.  2nd highest mileage month in 10 years.

 

 

 

 

 

 

Photos

My Profile And Main Page
July 2008
June 2008
May 2008
April 2008
March, 2008
February, 2008
January, 2008
December, 2007
November, 2007
October, 2007
September, 2007
August, 2007
July, 2007
June, 2007
May, 2007
April, 2007
March, 2007
February, 2007
January, 2007
September - December, 2006