I know I owe you all a love-life update but I ran outta time, so it will just have to wait! (And that sentence right there could quite possibly completely substitute for the update.)
After an action-packed week of the Boston Marathon (spectating, not running, for you new people out there), a fantastic 20-mile bike ride, and the Pike's Peek 10K...I'm a lost soul.
My beloved Speed Development Program held its awards banquet on Tuesday, and I was sad. I was sad because I didn't win a damn thing! To get a certificate suitable for framing you had to have decreased your pace at the Pike's Peek 10k by one minute over (under?) the pace group you were assigned to in January 2009.
I was in the 10:30 pace group.
My Pike's Peek pace: 10:38.
Not certificate-worthy!
It sorta kinda looks like I increased my pace by :08. Which is totally a lie. Even if technically true.
Sigh.
I really thought I was going to get the Spirit Award! Or the Showing Up Award! The Bravest??
I'm not bitter.
(I'm so bitter.)
I have no other road races planned. Just Nation's Oly tri in September, another Oly in August and a sprint in June.
So tonight I started toying with the idea of marathon training. It's just a phase, I think. I don't actually want to run another marathon, silly. Do I??
Meanwhile: Here's a good story. I only managed to get one swim in while in Boston last week, and man, was I fast!!! I finished 1500 yards in 30 minutes. Holy crap! Except...um...wait...a...minute.
As I climbed out of the pool, impressed with my prowess, I took a look back, squinting through my odd prescription goggles. And then took another look at my time. And then? I decided to ask the lifeguard that fatal question: Err, how long is this pool?
Answer: 20 yards.
As in: Not 25 yards.
As in 100 ≠ 4 laps.
As in 4 laps = 80.
Sigh.
And: I seem to have lost a bra somewhere between D.C. and Boston. No kidding. Not a regular one either. A specially-fitted one that cost a chunk of change!
I should have sewn my address into the label.
Showing posts with label MCRRC. Show all posts
Showing posts with label MCRRC. Show all posts
Thursday, April 30, 2009
Sunday, April 26, 2009
Pike's Peek 10K 2009 Race Report
"Homo proponit, sed Deus disponit"
—Thomas a Kempis
"God laughs while men make plans."
&mdashsomebody
OFFICIAL RESULT:
April 26, 2009, Pike's Peek 10K:
NET: 1:06:03
PACE: 10:38
PLACE: 51/77
AGE: 52
It was hot, and I tanked. The end.
Technically, this is a 17-second PR, if you don't count the 10K PRs I set in the Cherry Blossom 10 miler, or the National Half. (Which I apparently AM counting.)
I've been training for this race, the goal race of the Montgomery County Road Runners Club Speed Development Program, since JANUARY.
We ran in cold, wind, rain, snow, and ice. We did endless repeats. When there was too much snow on the track we ran in the surrounding neighborhoods, at night, in the dark. I missed ONLY two track workout in this 15-week program.
What I'm saying is: I DESERVED to run fast! Right?? Wrong!
My goal: 60 minutes.
Some predictions:
My coach: 10:00 min miles. Coach said: "In general, I’ve noticed (over the years) about a 15 to 30 sec per mile improvement over the pace group I put you in at the beginning of the year." (He's been running this program for 7 years.) My pace group was 10:30. Sorry, big fella!
McMillan's Happy Prediction, based on my 10 mile PR of 1:47:02: 1:03:52
McMillan's Freakishly Accurate Prediction, based on my 1/2 mary PR of 2:27:36: 1:06:20
I have to admit I had a hate on for this race. I hate the course, which is 6.2 miles of a suburban asphalt jungle. No trees. No scenic nothing. Just strip malls, and cars. I don't even like driving on this road. Maybe I just couldn't deal with the heat (oh yeah, here's another race where they ran out of water cups! is there a cup shortage in D.C.??). Temps were 75F with 85 percent humidity. But quite possibly? The runner just didn't have it.
I had carefully planned to follow Coach Tom's advice, which is so good I'll just repeat it all here:
Oh the plans I had! I scripted it all on the back of my hand:
Miles 1 & 2: 10:05, Miles 3 & 4: 10:00, Miles: 5 & 6: 9:50
Cleverly dismissing Coach Tom's advice, here's what I did instead:
Mile 1: 9:25
Mile 2: 9:44
Mile 3: 10:18 (just doing brilliantly! Not!)
5K: 30:31
Mile 4: 10:21
Mile 5: 12:34 (just gave up. Why? WHY???)
Mile 6: 11:50
.2: 1:52
On a good note, they had great food at the end! And despite my poor showing, I highly recommend this program. I set significant PRs at every distance—other than the one we trained for—over the course of this program. Coach Tom is truly outstanding.
PREVIOUS 10ks:
Nov. 27, 2008: Bethesda YMCA Turkey Chase:
NET: 1:06:20
PACE: 10:41
PLACE: 59/89
AGE: 51
May 14, 2006: YMCA Mother's Day 10k:
NET: 1:07:15
PACE: 10:49
AGE: 49
Dec. 11, 2005: Jingle All the Way, D.C.:
NET: 1:08:22
PACE: 11:00/mile
AGE: 48
"What doesn't kill us, makes us stronger."
—somebody else
—Thomas a Kempis
"God laughs while men make plans."
&mdashsomebody
OFFICIAL RESULT:
April 26, 2009, Pike's Peek 10K:
NET: 1:06:03
PACE: 10:38
PLACE: 51/77
AGE: 52
It was hot, and I tanked. The end.
Technically, this is a 17-second PR, if you don't count the 10K PRs I set in the Cherry Blossom 10 miler, or the National Half. (Which I apparently AM counting.)
I've been training for this race, the goal race of the Montgomery County Road Runners Club Speed Development Program, since JANUARY.
We ran in cold, wind, rain, snow, and ice. We did endless repeats. When there was too much snow on the track we ran in the surrounding neighborhoods, at night, in the dark. I missed ONLY two track workout in this 15-week program.
What I'm saying is: I DESERVED to run fast! Right?? Wrong!
My goal: 60 minutes.
Some predictions:
My coach: 10:00 min miles. Coach said: "In general, I’ve noticed (over the years) about a 15 to 30 sec per mile improvement over the pace group I put you in at the beginning of the year." (He's been running this program for 7 years.) My pace group was 10:30. Sorry, big fella!
McMillan's Happy Prediction, based on my 10 mile PR of 1:47:02: 1:03:52
McMillan's Freakishly Accurate Prediction, based on my 1/2 mary PR of 2:27:36: 1:06:20
I have to admit I had a hate on for this race. I hate the course, which is 6.2 miles of a suburban asphalt jungle. No trees. No scenic nothing. Just strip malls, and cars. I don't even like driving on this road. Maybe I just couldn't deal with the heat (oh yeah, here's another race where they ran out of water cups! is there a cup shortage in D.C.??). Temps were 75F with 85 percent humidity. But quite possibly? The runner just didn't have it.
I had carefully planned to follow Coach Tom's advice, which is so good I'll just repeat it all here:
The most important thing I hope you take away from this program is a sense of pacing. Some of you needed to learn that you could still run harder even when you felt bad and some of you need to learn how to slow down to run a more even pace. In any case the most important aspect of becoming a better runner is to learn to listen to your body and adjust the pace accordingly. The better you become at that, the more successful you will become as a runner and racer.
...Start the race by feeling like you are holding yourself back...you want to hit those miles about 5 sec slower than your targeted pace. The middle two miles should be run at targeted pace. You will hit the up hills in this section, stay relaxed and don’t push too hard up the hills, save it for the downhills. The last 2.2 should be run about 5 sec per mile faster than pace. Remember to give yourself a little mental push around Congressional Plaza as you will start to feel bad around then and need to remind yourself to keep pushing the pace. Once you hit the 6 mile mark run as fast as you can into the finish. It’s a giant downhill so there is no excuse not to go really fast. You can make up for a lot of earlier mistakes in the race in this last downhill so take advantage of it.
Oh the plans I had! I scripted it all on the back of my hand:
Miles 1 & 2: 10:05, Miles 3 & 4: 10:00, Miles: 5 & 6: 9:50
Cleverly dismissing Coach Tom's advice, here's what I did instead:
Mile 1: 9:25
Mile 2: 9:44
Mile 3: 10:18 (just doing brilliantly! Not!)
5K: 30:31
Mile 4: 10:21
Mile 5: 12:34 (just gave up. Why? WHY???)
Mile 6: 11:50
.2: 1:52
On a good note, they had great food at the end! And despite my poor showing, I highly recommend this program. I set significant PRs at every distance—other than the one we trained for—over the course of this program. Coach Tom is truly outstanding.
PREVIOUS 10ks:
Nov. 27, 2008: Bethesda YMCA Turkey Chase:
NET: 1:06:20
PACE: 10:41
PLACE: 59/89
AGE: 51
May 14, 2006: YMCA Mother's Day 10k:
NET: 1:07:15
PACE: 10:49
AGE: 49
Dec. 11, 2005: Jingle All the Way, D.C.:
NET: 1:08:22
PACE: 11:00/mile
AGE: 48
"What doesn't kill us, makes us stronger."
—somebody else
Saturday, April 18, 2009
Headed for Boston
Yes, I'm heading for the Boston Marathon.
Did I forget to mention that?
I've been saying this all week at work, and some people actually thought I'd be running it. Oh, I crack myself up.
No, I'm going to watch D.C. Rainmaker and, from across the pond, Thomas from Diary of a Rubbish Marathoner, break the sound barriers. I hope to actually meet Thomas, cuz I have a few sweet presents for him from D.C. (sorry, Ray, don't be sad), and at least get good photos of both.
I'm staying with my college roommate and meeting a former work colleague, both of whom happen to be professional photographers. I will try to cajole them into taking photos for me, because mine will probably suck.
In other news, I failed to set any PRs this weekend. (I know, hard to believe, right?) Instead, I did a 6-mile preview run of next Sunday's Pike's Peek 10k, the target race for my speed development program. We met at 6:30 a.m. and ran down Rockville Pike, which has been described as "an asphalt jumble of car dealerships, strip shopping centers and fast-food restaurants," which is putting it kindly. It was gross.
I drove home, showered, changed, and raced up to Centennial Park, Columbia, MD, for D.C. Tri's annual brick-nic, which you may remember from last year.
I remember being on a hybrid bike last year and not being able to ride the full 17.5 miles. I remember walking up one hill. It was brutal.
This year I hung out with some New New triathletes and the memories came flooding back! All those worries about clipless pedals and flying downhill, riding in traffic, and falling over. Wait...that was just last week.
I could definitely see the difference in my fitness level. This year I did the full distance, managed all the uphills, and felt fine, even on not-so-fresh legs. Everything was perfect. Well, it would have been perfect if Henry Ford had never been born. I felt quite homicidal by the end of the ride because of the $#!@ cars that sped by every few seconds. I especially appreciated the pickups that drove close to me on purpose and then leaned on the horn. Helps to get the old heart rate up.
Since I had already run, I got to skip the Brick part of the Brick-nic, which is just as well, because I couldn't really stand up straight afterwards. All I can say is: Four months of spinning does not equal four months of cycling. Ah well.
The gang.
Modeling the latest in headbands.
Next: How Runner Susan singlehandedly changed my love life.
Did I forget to mention that?
I've been saying this all week at work, and some people actually thought I'd be running it. Oh, I crack myself up.
No, I'm going to watch D.C. Rainmaker and, from across the pond, Thomas from Diary of a Rubbish Marathoner, break the sound barriers. I hope to actually meet Thomas, cuz I have a few sweet presents for him from D.C. (sorry, Ray, don't be sad), and at least get good photos of both.
I'm staying with my college roommate and meeting a former work colleague, both of whom happen to be professional photographers. I will try to cajole them into taking photos for me, because mine will probably suck.
In other news, I failed to set any PRs this weekend. (I know, hard to believe, right?) Instead, I did a 6-mile preview run of next Sunday's Pike's Peek 10k, the target race for my speed development program. We met at 6:30 a.m. and ran down Rockville Pike, which has been described as "an asphalt jumble of car dealerships, strip shopping centers and fast-food restaurants," which is putting it kindly. It was gross.
I drove home, showered, changed, and raced up to Centennial Park, Columbia, MD, for D.C. Tri's annual brick-nic, which you may remember from last year.
I remember being on a hybrid bike last year and not being able to ride the full 17.5 miles. I remember walking up one hill. It was brutal.
This year I hung out with some New New triathletes and the memories came flooding back! All those worries about clipless pedals and flying downhill, riding in traffic, and falling over. Wait...that was just last week.
I could definitely see the difference in my fitness level. This year I did the full distance, managed all the uphills, and felt fine, even on not-so-fresh legs. Everything was perfect. Well, it would have been perfect if Henry Ford had never been born. I felt quite homicidal by the end of the ride because of the $#!@ cars that sped by every few seconds. I especially appreciated the pickups that drove close to me on purpose and then leaned on the horn. Helps to get the old heart rate up.
Since I had already run, I got to skip the Brick part of the Brick-nic, which is just as well, because I couldn't really stand up straight afterwards. All I can say is: Four months of spinning does not equal four months of cycling. Ah well.
The gang.
Modeling the latest in headbands.Next: How Runner Susan singlehandedly changed my love life.
Wednesday, April 08, 2009
On Track and Asleep
Only two weeks left in the Montgomery County Road Runners Speed Development program—a 15-looooooooooooooong week program.
And I only missed two track workouts—once due to calf crampage and once due to my teeth.
Our coach told us Tuesday night that he had received more than 50 e-mails from people who ran Cherry Blossom and who PR'dd—the most PRs this group has ever set. If you live in/near Montgomery County and want to get faster, this program is the way to do it. He wrote me and said, "So you have a 1/2 marathon, 10m and 10k PR in the span of two weeks, that's awesome!"
Blush.
So by Tuesday night, my right calf was a little tight from Sunday's Cherry Blossom, and Monday morning's ass-kicking swim instruction, where despite my protestations that I was fatigued, my swimming instructor made no allowances. By Tuesday night, the temp had dropped from 70F on Sunday to 30F. In fact, when I got to the track, it was actually snowing.
4x800 was on the sked. An easy night! My Interval goal time: 5:00.
1st 800: 4:31
R 3:10
2nd 800: 4:40
R 3:10
3rd 800: 4:34
R 3:01
4th 800: 4:46
R 3:46
No question, I'm getting faster. I wish this program continued throughout the summer, cuz you know there's no way I'm doing track work on my own. You've met me, right?
Our goal race, the culmination of ALL this effort, is the Pike's Peek 10k, which is a net downhill course, where people set mad crazy PRs. My insane goal is to do it in 1 hour. I have some other goals as back ups (2 hours, upright, etc.). I have no idea why we're running 12 miles in anticipation of a 10k race tomorrow. Which is why I might just skip tomorrow and instead get on that neglected thing called a B-I-K-E.
Thursday I did 1500 yards in the pool, with all kinds of crazy swim things. Swimming is kicking my ass. Friday (today) I slept in.
So my total HalfIronmanProgram workouts this week? I ran 5 miles on Tuesday (well plus 10 on Sunday) and swam 1500 on Thursday. This does not a HIPster make.
I'm sure it's just mental, but I've been going to bed at 8:30 and getting decent sleep and waking up exhausted. I coulda/shoulda taken the bike out today, after attending Good Friday service. Instead I came home and went directly to bed.
What the hell is happening? Am I finally feeling my age? Am I getting sick? Why can't I workout like I did last year?? It's making me depressed.
And I only missed two track workouts—once due to calf crampage and once due to my teeth.
Our coach told us Tuesday night that he had received more than 50 e-mails from people who ran Cherry Blossom and who PR'dd—the most PRs this group has ever set. If you live in/near Montgomery County and want to get faster, this program is the way to do it. He wrote me and said, "So you have a 1/2 marathon, 10m and 10k PR in the span of two weeks, that's awesome!"
Blush.
So by Tuesday night, my right calf was a little tight from Sunday's Cherry Blossom, and Monday morning's ass-kicking swim instruction, where despite my protestations that I was fatigued, my swimming instructor made no allowances. By Tuesday night, the temp had dropped from 70F on Sunday to 30F. In fact, when I got to the track, it was actually snowing.
4x800 was on the sked. An easy night! My Interval goal time: 5:00.
1st 800: 4:31
R 3:10
2nd 800: 4:40
R 3:10
3rd 800: 4:34
R 3:01
4th 800: 4:46
R 3:46
No question, I'm getting faster. I wish this program continued throughout the summer, cuz you know there's no way I'm doing track work on my own. You've met me, right?
Our goal race, the culmination of ALL this effort, is the Pike's Peek 10k, which is a net downhill course, where people set mad crazy PRs. My insane goal is to do it in 1 hour. I have some other goals as back ups (2 hours, upright, etc.). I have no idea why we're running 12 miles in anticipation of a 10k race tomorrow. Which is why I might just skip tomorrow and instead get on that neglected thing called a B-I-K-E.
Thursday I did 1500 yards in the pool, with all kinds of crazy swim things. Swimming is kicking my ass. Friday (today) I slept in.
So my total HalfIronmanProgram workouts this week? I ran 5 miles on Tuesday (well plus 10 on Sunday) and swam 1500 on Thursday. This does not a HIPster make.
So Tired
I'm sure it's just mental, but I've been going to bed at 8:30 and getting decent sleep and waking up exhausted. I coulda/shoulda taken the bike out today, after attending Good Friday service. Instead I came home and went directly to bed.
What the hell is happening? Am I finally feeling my age? Am I getting sick? Why can't I workout like I did last year?? It's making me depressed.
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