Time for quick update of my training. I've been running about 4 times a week and supplementing my training with aqua jogging and biking. The extensor tendonitis has seemed to clear up. My long run has worked its way up to 8 miles and my pace has started to pick up. On Monday night I did a run a that was little less than 8 miles. I used the heart rate monitor to where I was at. My pace was around 6:50-6:55 per mile and my heart rate was right around 160 bpm. This is considerably faster than my first run for the year at the same bpm.
I also had the joy of doing some running in the snow. With about a foot of it still on the ground and people refusing to shovel their sidewalks, its a part of every run. On Sunday, I joined Nick DeSantis and Garrett Watkinson for Nick's easy run. We ran about 45-50 minutes in the 8 inches of snow that prevented us from going to Atlantic City. It was at my normal run pace and I felt strong. After the run, we did some striders on the road. The striders felt good and so did moving fast. When I have the opportunity and it's safe conditions, I will add them into my normal run.
Last night I ran my first race of 2011. The Rider vs Monmouth Alumni Mile. There were 4 guys running and I knew before the race that I was going to place second. I did an abbreviated warm up with fellow Rider Alum John Smith and while we were warming up, we saw our competition. They looked slightly out of shape. They asked what I was shooting for as a goal time and I said about 5:00. They said they were nowhere close to that shape and would be happy breaking 6:00. John Smith has been training and was shooting for a 4:25. I then changed my goal to not be lapped by Smith.
The gun went off and John took off. I settled in at my own pace and was well ahead of 3rd place. I went through the first 200 in about 37 seconds (right on pace for 5:00), but knew it wasn't gonna hit the time by myself. I went through the 400 in 75, 800 in 2:31, 1200 in 3:47 and finished in 5:05. On lap number 7 I was running scared. About halfway through the first turn, I heard the bell ring for John's last lap. He had already lapped everyone else in the field by this point. I picked up the pace and surged through the lap and managed to not get lapped. Smith finished in 4:31 by himself and I finished 2nd. For the second straight year (and the complete history of the Rider Monmouth indoor dual) all Rider Alumni beat all Monmouth Alumni. I know I could have gone faster if I had someone to run with.
I've also set my racing schedule for this winter / spring.
February 12, 2011
5th Annual Feel the Love 5k:
Team Lomstead
March 19, 2011
Haddonfield Adrenaline 5k
March 26, 2011,
Phillies 5k
I may add some other 5k's in there. Hopefully I'll run sub 18 next month. I'm shooting for 17:30-45. I think it's an obtainable goal, but I really won't know what kind of shape I'm in until I race.
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