The Pace Machine

After some good feedback about my last "Tempo Run" and how I could improve, I managed to do a true 5 mile Tempo Run.  I kept the pace at 8:30 min/mile for 5 miles  (give or take 5 seconds/mile).
Here's the Data:  5 mile Tempo run at 8:30 pace by koritruesdale at Garmin Connect - Details

2	00:08:31	1.00	08:32
3	00:08:28	1.00	08:28
4	00:08:35	1.00	08:35
5	00:08:32	1.00	08:32
6	00:08:34	1.00	08:34

I omitted the warm up and cool down laps from the chart above.


I felt alright on the run, but I don't know why I can't keep myself from eating something right before I go out and run. It's usually something small. This time, Ella had a rice cake with peanut butter smeared on top and she didn't want it...so I just ate it and then though, "ah man." Well let's say that my stomach could have felt better.

I did feel better keeping the 8:30 pace for the whole 5 miles. Whereas when I went out hard for the first 2 miles, I then couldn't keep a pace under 9 minutes very easily.

Until next time, keep tri'ing

Swimingly

I have been focused lately on swimming and improving my form. It's amazing how technical every movement is and how much faster/more efficient a little thing can make you!
What I've forgotten about is that I have a half marathon to run the first weekend of September. I need to RUN! Luckily I'm a pretty good swimmer already and I've been biking for a long time, so the running is where I can improve the most for the triathlon (Oct. 15th) anyway.

I did a 4 mile run on Friday evening with the first 2 mile at a pace of 8:27 and 7:28 respectively. Then did a slow two cool down miles at 10:30.
The 7:28 min/mile pace is huge for me and hopefully I can build on that kind of speed. I'm trying to increase my foot speed on my runs in order to facilitate a quicker time. If any of my running friends have any drills/tips, I would love a comment :)

Until next time...stick your sole out.

Blood Lubricates the Wound

Today I ran my first half marathon as a runner. I did the Carlsbad half marathon 10 years ago or so and barely ran at all, I was so out of shape and heavy.
Today was a completely different story. Same course as ten years ago but it just flew by.

Leading up to the race I had hopes of coming in at a sub 2 hour time, but I got injured playing soccer one and a half weeks ago. Since my injury I haven't been able to train at all. So I hadn't ran for two full weeks and only got back to walking normal this last Wednesday. I was quite nervous starting the race because I had no idea how my leg was going to respond.
I started out at a 10 minute pace to test out my leg and it felt good so I bumped it up to 9:30-9:45. I kept this pace for most of the first half of the 13.1 mile course. Then around mile 8 I was feeling good and a woman marathoner started to pass me at a 8:40 pace so I matched her for the remainder of the race and came in with a time of 2:02, according to my watch. My mind was so knackered that I didn't even look at the big time clock.
Around mile 5 my Vibram FiveFingers started to wear the skin off of my right instep. I messed with it for a second but didn't want to get out of the groove. So I let the shoe wear it down so the blood could just build up a lubrication layer and I didn't feel it anymore after mile 7 or so.

I'm pleased that I could go out and run very close to my goal time while "injured" and without training.

Special thanks to Ryan & Kristina for driving and cheering me on at the finish line...awesome experience!