Category: exercise

OK. The Runner’s World 10K Plan is 5 weeks, and starting tomorrow there’s exactly 5 weeks until the Nike Run Hit Wonder 10K. So, starting Monday, I’m going to be following the plan as closely as I can. I’m modifying it a little because their plan starts on a Monday but I tend to think of my week starting on Sunday, so it’s shifted a little. I’ll adjust as the race gets closer.

So, for the coming week, I’ll be running as follows:

• Monday: 2 miles in my neighborhood, 4×1:00 Aerobic Intervals (AI), finish with 2 miles.
• Tuesday: 3 mile run – Waterfront/Esplanade? Three Parks Run?
• Wednesday: 4 mile run – Four Parks Run. During run, do 3 Gentle Pickups (GP).
• Thursday: Rest day.
• Friday: 5 miles easy run – Run to work.
• Saturday: Rest day.

Total for the week will be 14 miles plus whatever the AI and GP add on — maybe another two miles? I’ve noticed that the miles on the RW 10K plan don’t add up. Huh. Whatever.

OK. Considering my time this morning, my goal for the Nike Run Hit Wonder 10K on August 1 is to run a 9:00 pace (or better), which means I’d finish in 55 minutes.

I’ve got 5 weeks to train for it. And I have the training plan.

I can do it! I can, I can, I can!

It’s amazing what I can do when I just relax.

I ran to work today. My typical 5 mile trek along the Springwater Corridor Trail, from Sellwood to downtown Portland.

After my “mini-intervals” on Wednesday (which made my legs sit up and take notice), today I just wanted to relax and not push myself too hard.

That being said, though, I did want to time myself. I used the stopwatch function on my cell phone (side note: I discovered that my new Sony Ericsson T610 is small enough to fit in the tiny little pocket in my running shorts! Yay! Finally I own a tiny cell phone! Not “Zoolander” tiny, but still…).

And my time for the 5-mile trek: 47:52.2, or a pace of 9:34.4!

They posted the results ¹ for the Mt. Tabor 5K Challenge.

I came in 44th overall, 31st Male. Final official time was 29:02:69!

Whoo-HOO! Go, me!

I’ve added this to my Trophy Page.

¹ Update 12/06/2009 – This link no longer functions. I am unable to find a valid page for these results.

Didn’t have to search too long.

Presenting the Runner’s World Magazine 10K Training Plan.

Ran the “Three Parks Run” today. Finally started incorporating the training routines from Runner’s World magazine into my run. I’m following their suggestions for training for a 10K — want to be ready for the Nike Run Hit Wonder on August 1st. Today was mini-speedwork: In the 3 miles, I did 4 “gentle pickups” — gradually picking up speed over the course of 100 meters, then holding at about 90% of flat-out for me for 10 meters, then slowing back down until I fully recover. It was fun and easier than I feared.

I’ll post the full training schedule here soon. Or if I can find a link to it, I’ll post that.

I ran tonight for the first time in my Brooks Adrenaline GTS 5s, and… wow! What a difference a new shoe makes! Damn if I didn’t feel much faster in them — “Adrenaline” is right! I was full of it! My feet felt better and I could run farther, faster.

Unfortunately, the sensation of speed was only subjective; I did not time myself. I just felt better and didn’t have to stop and walk at all until near the end. It may only be a psychological difference but that’s enough for me. I ran the “Three Parks Run”, or about 3 miles.

I love my new shoes, I love my new shoes, I love my new shoes…

!

Feeling anti-social today. Spent most of the day cleaning the apartment and cursing the entire race of humanity for all time, past, present, and future. Well, mostly. My apologies to anyone I may have offended today; these moods come and go, and, trust me, you don’t want to be around me when I’m like this.

Went shopping for a new pair of running shoes and had to force myself to describe my running routine to the clerk. Didn’t want to get stuck with some shitty shoes.

I went to The Portland Running & Walking Company (they used to be just the Portland Running Company but apparently lost a lot of business to people who “just walk”). Tried on a bunch of shoes, ran for the sales clerk, tried on some more.

For the record, I bought a pair of Brooks Adrenaline 5’s, in size 10EE (I’ve got a wide foot). A year or more ago I started with Brooks Addictions, but those are heavier shoes with cushioning for larger folk, like I used to be, and I liked the lighter shoe with its curved sole. Felt good, and much lighter. The clerk suggested them since I’ve lost so much weight since acquiring the Addictions.

Can’t wait to try them out.

Really really really wanted to fit into the Nikes (so I could cash in on my friend’s employee discount, hee, hee, hee!) but dammit, Nike makes shoes for narrow-footed people.

Time to add up the miles this week:

Tuesday: 5+ miles (ran to work)
Thursday: 2+ miles (Tryon Creek State Park)
Saturday: 3+ miles (Mt. Tabor Challenge 5K)

Total: 10 miles.

About what I wanted, since I’m supposed to “taper” my miles the week before a race.

I’ve worked my way up to 20 push-ups and over 40 sit-ups in almost 2 weeks. It feels like slow going but I’m sticking with it.

My weight is a little high (174.5 lb this morning) but still in my range. If it goes above 175 I’ll cut back on the food until it drops. Hopefully I’m not rebounding…

Next week I’m going to aim for speed more than distance. I’ll post a training schedule later.

Regarding the picture I posted:

I’m more embarrassed by the cheesy grin I’m sporting, than by my wearing the bright red Nike shirt.

Normally I only wear black, white, or gray but my running clothes have been known to have some color to them…