Ramping up for Dizzy 50

The 15 milers during the summer are starting to pay off. Started ramping up mileage last week with a 16-mile long run. This week I was able to go 18 miles and maintain a good pace. Today I ran a 7.96-mile tempo run at a sub 7 minute pace. Things are starting to come together. Signed up for Dizzy 50 first of this month. I will be doing 18 and 20-mile long runs most Saturdays till then. All the pieces are in place.

18 miles Saturday:
8:03 over first 6 miles
8:06 over 12 miles
8:07 over 18 miles
18.03 miles in 2:26:25

Back to the pool this week.

HiWAAY Huntsville Sprint Triathlon

Improved over last year’s time by 3:21. I thought I would improve the run, but just did 8 seconds better. The swim and the transitions were the big improvements. I hoped to do better, but I will take 58th place and 2nd in my age group. Last year I finished 104th and spent 13:19 in the pool.

2009
Run 35th 22:25
Bike 22:30
Swim 13:19
104th Overall 58:13

2010
Run 29th 22:17
Bike 21:32
Swim 11:04
58th Overall 54:52

No Bonk and a Good Long Run

Ran a good pace and felt ready for more. The difference was I weighed 4 pounds more then last Saturday. I will definitely watch my weight the day before long runs. I have always theorized that hydration begins the day before a run. In the future will not neglect my nutrition the day before a long run. My daily weigh-ins will help me to verify it.

Bonk!

My first bonk. My usual 15 mile long run ended in me almost falling out.
It was a hard 12 miles and I was determined to get 15 like last week. I had to really gut out the last 3 miles. I may of found my dead-zone pace. I have run faster and much slower would have been pleasant, but the pace just left me sapped. It was hot, but I had cooled down and drank water. During post run stretches I stood up and walked over to talk to another runner. I got dizzy and woozy and nearly fell out. Luckily I was among friends and I downed a sports drink. I had been a little woozy when I finished the run, but had felt pretty good sitting there. I had Gatorade in the truck, but was trying to finish up the stretches before drinking it.

What I think happened was I had depleted my energy reserves. I had not eaten my usually large meal on Friday and I was at a calorie deficit. I was 2.5 pounds lighter before the run than I was on Friday.

So I will make sure to carb and calorie load before long runs from now on.

Setting My Sights on a Couple Goals

My next races are Brooke Hill 5K (8/14) and Hiwaay Sprint Triathlon (8/21). These will serve as training motivation for my fall goals. These are a sub 20 5K and a sub 90 minute half marathon. If I do not make them, I will still benefit from the effort.

At the moment my hill intervals are slipping, but I am ahead of last summer on distance and speed.
We will see what happens.

Cotton Row Run 10K 2010

Great race!... the directors did a great job. I finished 127th with a time of 43:29. My effort was about what I did in 2005(43:11). I was happy with the time and I guess I have not lost to many steps. My goal for this summer/fall is a sub 20 5K. I seem to have gotten some of my speed back after sacrificing speed for longer distances this winter.

I am looking forward to some 5K races this summer.

Priceville Parks and Recreation 5K (5/22/2010)

This was a good race for me. I finished the 5K in 20:26 and put me within reach of a possible sub 20 5K.

I was a afraid my faster times were behind me and I could not get close to a sub 20. I will try to build on this during the summer. Maybe I will get that sub 20 5K.

McKay Hollow - Downhill Downfall

My run of McKay Hollow this year was disappointing. The directors did a great job with the race.
The disappointing thing is I was better prepared and yet I fell short of last year's pace. I had more trail mileage and more overall mileage than last year. I felt I was better prepared.

I had the conditioning and I did well on the uphill portions. It was the downhills where I lost ground.

I will have to do better on the downhills and will develop a routine to improve my downhill racing.

There is next year.