week 5 part 4

Not sure how my posts got off on the numbering, but for future reference the long run marks the end of a training week for me. Thus this post at the beginning of a calendar week is still about the previous week's long run, and as such, week 5.

I did the 5.5 mile run on the Katy Trail for the first time keeping time yesterday afternoon. That great yellow sphincter in the sky was squinting down at me pretty hard for an October afternoon. I deliberately did not check my splits on this run, just to see what I'd do without the clock to guide me. I ended up finishing in 48:34, closer to 9 min/mile than 8. I blame it on right knee pain after the second mile, the relative lack of pacers (other runners unwittingly serving as my rabbits), and that bloody sun. I think I'll do better this week.

If I were still going by Hal Higdon's intermediate schedule, next week would consist of 3 mile run + weights, 5.5 mile run, 10x400m sprints, 4 mile run + strength, rest, 60 minute cross train, and 7 mile run. Laughable at this point. Even if I carved out time for it by running at 5 a.m. every day, my knee would never allow it. Instead I'll shoot for weights, 5 mile run, weights, 5 mile run, weights, rest, 6 mile run. Not quite a "novice" schedule, but close. I'm still thinking once I get to a long run of 8 miles I'll either add a day of speed training or substitute for one of the short run days. Despite the poor time this week I'm still confident I'll be able to break 8 minutes/mile for the full 10k in a couple weeks. I might start looking for some 5ks to run just to get a little competitive running in and see how my pace stacks up on the real.

In other news, board review goes slowly. Thinking it's time to break out the flashcards already.

week 5 part 3

Did my second 4.5 mile run for this week. It is truly amazing to me how big a difference the presence of other runners makes in my performance. I kept an eye on my pace during the second mile today and kept it to just under 8 minutes/mile. I didn't keep the rest of my splits, but I finished strong again with a final time of 34:54, about a minute faster than a couple days ago.
My knees are sore but not swollen, which is good. I'm going to take tomorrow off and try to get a 5.5 mile run in on Sunday. I'd like to keep up the 8 minute pace, but we'll see. In about two weeks I'll add a speed day in there somewhere.

Things I Can't Say on Facebook: 2

Sorry, didn't realize we were only recruiting douchebags. Let's go ahead with the tapas bar then.

On a related note, anybody know how I can stop getting email notifications soliciting input that will invariably be ignored? Thanks.

week 5 part 2

Did the Katy Trail again this evening. For the first time I did trail running with a reliable time keeping device. (I found a flash stopwatch for my MP3 player.) 4.5 miles in 35:52, just under 8 min/mile. I did the first mile comfortably in 8 even, but the second mile killed me as I coasted it in 9 minutes. I picked it up after that but don't have the rest of my splits until the last half mile. I smoked it in about 3:30 after seeing I was a little over 32 minutes with a half mile to go. Felt good to run fast to the finish.

Plan is to do another 4.5 mile run on Thursday and a 5.5 mile long run on Saturday or Sunday. We'll see how life intervenes this week.

Things I Can't Say on Facebook: 1

I will never go to another crowded public event with my father. It was like taking a Vietnam vet to the Asian market during Tet. No less than 3 physical confrontations, all with Texas fans. Here's a quote. "Because if you are, I will knock you on your little ass." Here's a tip, dad, if you're going to have roid rage, you probably ought to do the roids. Or your going to end up getting your old ass knocked the fuck out. Very nearly ruined a great time. I am seriously not going to another similar event with him for the rest of my life. And I guarandamntee you none of my children will be going to these types of events with him.

week 5 part 1

Last week got blown up by the viral infection that led to 3 days of diarrhea and nausea. I got my long run in, though. It was supposed to be 5.5 miles but I did 5.75 because I couldn't find the mile markers along the Katy trail at first. I don't know what the time was but it was definitely under 9 min/mile and the last 3 miles was much faster than the first 2.75. In fact, I was kicking ass until about the 5.25 mile mark when I suddenly felt like an AIDS patient on first generation antiretrovirals. I had to shit, and shit quick. I was seriously looking for bushes to hide behind but the traffic on the trail was just too heavy. I finished the run, got to the car, and hauled ass home. The only time I've felt more relief than the moment my bare and still clean ass hit the toilet was when I hit the exit on I35 to escape the lunatic pointing his gun at me.

Anyway I learned a few things on that run:
1. Having mile markers and other runners to pace me makes all the difference. If I'm running in a vacuum my natural pace is probably 9-10 min/mile, but I really pick it up when I can imagine I'm competing with some random fuck who doesn't even know I'm there.
2. Either the Katy trail has been much improved or my frame of reference has shifted considerably in the seven years since I was last on it. There are parts of it that reminded me of Central Park in the ability to completely shut out the God-forsaken city.
3. Clearly the architects of the Katy trail have never been targets of assassination plots because the trail is always along the ridgeline, exposing you to potential snipers the way Greg Davis exposes wide receivers to big hits for negative yards. (Speaking of assassination plots ... )
4. Dallas women believe strongly in the benefits of plastic surgery and in the right to take their yappy little mutts every-fucking-where.
5. Rollerblading is for tools.

fuck this fucking fucked up shit.