Steve’s Old Time Tap Spring Chaser 5k – 2017

April 29th marked the day of one of my favorite 5k’s. This was the 5th year that I’ve ran it and I’ve always had a positive experience running the race.

I’ll start by saying, I am not in the shape that I was expecting at this time, but I am OK with that. With all that has happened I’ve been happy to keep around 20-30 miles a week, so I couldn’t expect too much coming into this one.

I did a “priming” 20 minutes before the race for a warm up – 3 minutes easy, 1 minute at pace, 3 minutes easy, 1 minute at pace. I’ve been doing this for a while now for 5k’s and it seems to get my heart going and puts me about 10 minutes before the race to chill out and focus on what I’m doing.

The race started as any does, I went out a bit fast but slowly locked into a good pace. The first half mile was nice as there was buildings blocking the 20mph winds, but once we rounded a corner, it hit us head on! Mile 1 clocked in at 6:25

Mile two started and again, the headwinds were pounding away, but wait…there is reprieve at 1.3 miles because we are heading out of the wind…into a hill! I slumped down and at the top of the hill my watch was showing a 7:15~ pace for the mile so I took the downhill as hard as I could without overtaxing my body. Mile 2 clocked in at a  6:44

Mile three started at a water station and one of the workers there actually made laugh by stating “ICE COLD WATER!” in a response to the fact that the real feel was around 35 degrees. At this point I was pacing off with someone the entire race so I was trying to push a bit harder to keep ahead of him. I kept up a solid pace and just kept the finish in my mind. Mile 3 clocked in at 6:24

With the finish line right there, I knew well enough that I wasn’t breaking 20 today, which I kind of knew from the beginning. Typically I have a really huge kick in the end, but knew there was no one next to me and I didn’t need to push it extremely hard. I did clock in an average of 6:00 for that last .1 finishing in an official time of 20:17(just like the year!). I finished 8th overall and 1st in my age group!

I am happy with what I hit and it really pushed me to know where I stand in fitness. Had it been a flat course, had there been no wind, I think I could have broke 20, but that’s neither here or there. Time to evaluate my VDOT to push my abilities again and do another test closer to when marathon training starts…in 3 weeks!

The finish line face of pain!

Dan(left) was 1st overall, me, Dennis(right) was 5th overall and first in age group

Chart for the race, as stated my start time was a bit fast!

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Strava

Steve’s Old Time Tap Spring Chaser 5k – 2017

BYOBib 5k + 5k Training Schedule

Howdy all!

On Sunday November 6th I threw together a BYOBib (Bring your own bib) 5k to see where I was at fitness wise and ended up surprising myself!

I invited everyone to show up but I was the only one that did and without competition I was able to pull down a 20:05! This surprised me a whole lot as I have not done any speed work since marathon training in June.

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Going from here I will be doing a 12 week 5k training program based off my VDOT pacing and increasing the speed slightly every 4 weeks. I am hoping to really get my fitness level back up to where it was last year and I think I can do this quick, and most importantly, smart by utilizing VDOT.

If you’re not familiar with VDOT, please check out the link here. This uses your recent race times to put together pacing that you should run in order to keep increasing your speed and not causing injury due to running to fast.

Here is my schedule for the next 12 weeks, variable on Sunday runs as I know 60 min is a bit short for what I am at right now.

Week Dates WEEK MON TUE WED THU FRI SAT SUN
11/7-11/13 1 3 m run 5 x 400 Rest or easy run 30 min tempo Rest 4 m fast 60 min run
11/14-11/20 2 3 m run 8 x 200 Rest or easy run 30 min tempo Rest 4 m fast 65 min run
11/21-11/27 3 3 m run 6 x 400 Rest or easy run 35 min tempo Rest 5 m fast 70 min run
11/28-12/04 4 3 m run 9 x 200 Rest or easy run 35 min tempo Rest or easy run Rest 5-K Test
12/05-12/11 5 3 m run 6 x 400 Rest or easy run 30 min tempo Rest 5 m fast 60 min run
12/12-12/18 6 3 m run 9 x 200 Rest or easy run 30 min tempo Rest 5 m fast 65 min run
12/19-12/25 7 3 m run 7 x 400 Rest or easy run 35 min tempo Rest 6 m fast 70 min run
12/26-1/1 8 3 m run 10 x 200 Rest or easy run 35 min tempo Rest or easy run Rest 5-K Test
1/2-1/8 9 3 m run 7 x 400 Rest or easy run 40 min tempo Rest 6 m fast 75 min run
1/9-1/15 10 3 m run 10 x 200 Rest or easy run 40 min tempo Rest 7 m fast 85 min run
1/16/1/22 11 3 m run 8 x 400 Rest or easy run 45 min tempo Rest 7 m fast 90 min run
1/23-1/29 12 2 m run 6 x 200 30 min tempo Rest or easy run Rest Rest 5-K Race

I have week 1 in the books(will post that with week 2, so I don’t spam) and I felt relatively great during all my workouts. Hoping to really hit a good stride and start 2017 in fast note!

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Strava

BYOBib 5k + 5k Training Schedule

Iowa Games 5k

So completes the 5k cycle that I am on!

I went into this race knowing that mile 3 started on a hill that spanned about 150~ feet. That being said I was giving myself a little buffer and knew that I couldn’t match my BYOBib 5k time.

I was shooting for a 19:30 and ended up hitting 19:25!

Warm up

I started the day off with a warm up “Priming” with Cory. I’ve tried this tactic before but always forget about it and I want to say it definitely helped today. This consisted of running easy for 3 minutes, picking up the pace for a minute and repeating those two steps again. The point of this is to get your body used to that speed so it can utilize oxygen efficiently by the time you start the race.

The first speed up I was feeling a winded(6:34~ pace) but by the second one I hit a 6:04 pace feeling good.

Mile 1

I started out the race jockeying into position – as per usual I ran out the gate pretty heavy but adjusted accordingly after the about .25 miles. Seeing my watch at a 5:30 pace, I knew I would be in trouble if I kept it up so I slowed it down to around a 6:05 pace.

The hill on mile 3 was also the downhill on mile 1 so I actually ran the hill smart and posted a 5:58 for the first mile. I tried focusing on my breathing and letting gravity do the work, but I still feel like I used too much energy and need to work on it.

Mile 2

The hill still continued for a little bit on the second mile so I used that to my advantage as well but turning off the street to go to the turn around was another smaller incline so it took me down a bit.

At the turn around(I do not like pinpoint turns around cones!) I tried to get a little boost as there was a person in front of me I was trying to catch and another person behind me that I didn’t want to catch me.

I started to head back up to the hill and immediately I could feel my pace dropping. There was about .1 of the 2nd mile going on that hill. 2nd mile was a 6:13.

Mile 3

Mile three was where the real struggle would occur. Already winded and knowing I had to hike up this hill I tried to keep calm. I glanced down at my watch and saw I was sitting around a 7:30 pace and knew it wouldn’t do so I tried picking it up a little bit, I ended up cruising up the hill at about a 7:10 pace, which OK as I could use the rest of the mile to get back on track.

I have stressed a lot in the past couple years that you should never stop at the top of a hill you just ran up because it is better to do a race day situation where you wouldn’t and teach your body how to recover…and I did just that.

I quickly hopped back onto a 6:20-6:30 pace and maintained it until I we started rounding to the 3 mile mark…that person was still ahead of me.

.1 and the “Hinton Kick”

Trying to gauge the guy ahead of me I kept thinking, “If this guy is in my age group and beats me to get a higher place medal than me, I won’t live it down”. With that I started kicking it in with the last .1 left.

I started slowly gaining on and then I went into full fledged BEAST MODE! As I was passing him I let out my grunts as I pushed as hard as I could. I ended up beating him by 3 seconds and guess what? He was in my age group.

My last .1 posted at a 4:46 pace topping at 4:05 pace at the final kick.

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Post race

After I finished I was beat. I knew I pushed my hardest and probably couldn’t have done too much better and I am more than OK with that.

After cheering all the other DRC members in Cory and I went for an easy mile cool down and we waited for the awards to start.

We ended up with 5 medals and had the top male finisher as well!

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Snagged 2nd place with 19:26…and got a new toy for Finn

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Glad to be able to take a nice easy two weeks coming before the marathon training starts. I think I’ll start off by taking this next week entirely off 🙂

Happy Running!

Strava link here

Iowa Games 5k

5k Cycle Complete…!

Well…almost.

Today was the last run on the schedule and it was just an easy 3. The purpose of this training cycle was meant to get me from my 3:14:33 marathon fitness level to BQ fitness level.

The beginning of the cycle caused a lot of stress on my body as I was getting used to the speed work 3 times a week. I had aches and pains that I wasn’t sure was going to straighten out, which they eventually did, but generally something else popped up. None of the pain was putting me out and I adjusted accordingly. One thing I can say is that if it were not for the recovery days, I would not have been able to do the speed and definitely would not have raised my fitness level.

Below is the actual training schedule – The green obviously indicates that I did the run, yellow was a cut back of what was scheduled and red was a big NOPE. The only workout I ended up missing was the 9×200’s which was due to the snowstorm that we had that day and the other two days I missed because of the need for an extra rest day(listen to your body!)

5k_cycle

Without counting tomorrow I hit 236.62 miles on this cycle, some weeks had more than planned and some had less, but all were within a couple miles.

One of the biggest factors for success in anything in life is consistency. I’ve said it before and I’ll say it 100 times over, Consistency is King! 

Some of the workouts that I ended up doing were slower than what was on the plan whether it was because I wasn’t feeling, or the weather was a little worse than anticipated, I still got out there and did every single one. Even if i didn’t go the way I wanted it to, I was still consistent and pushed through anything that came my way.

Tomorrow’s 5k will be a good test to see where I’m standing and although I am unsure of what time I will get the big focus will be looking at the effort. Success is measured by effort, not the outcome. 

I’ll leave with a quote I heard recently from, of all places, a smear campaign(darn elections!) “You don’t show up to work  but expect a raise?” – You get out what you put in.

Happy Running!

5k Cycle Complete…!

Week Recap

Monday 1/25/2016

Nice and easy 3 miles in the morning with my brother Rob. Between our schedules and training we don’t get a lot of time to run anymore, so keeping the pace nice and easy was good for both of us.

3 miles, 9:55 pace, 131 avg HR – Strava link here

Tuesday 1/26/2016

Last “track” workout of this training cycle. Had a warm up, 6×200 at ~:44, cool down.

I wasn’t feeling it completely tonight but I still hit some pretty decent paces. Cory made me feel like I was standing still, killing the workout.

1.2 up, 6×200 :41, :43, :42, :44, :42, :42

Wednesday 1/27/2016

Last workout for the training cycle! Today was supposed to be, 10 min up, 15 min tempo(6:28), 5min down.

I knew from the start today was not going to go well, my legs on the warm up were tired and everything just didn’t feel great. I think doing back to back speed might have played with it, but even last night I wasn’t feeling it.

Ended up hitting the tempo at a 6:42 pace(1 second slower than Saturdays “fast” pace) and I couldn’t care too much.  I kept with this plan and this is actually the type of run I had done the week of the BYOBib and my results were great on that.

Feels good to be done with speed for a while!

Strava link here

Thursday 1/28/2016

Decided to sleep in this morning so I had to run on my lunch break. Work has been pretty hectic lately and I’ve had a ton more meetings to get into which all seem to effect my lunch break(Usually take it around 1pm). Had my workout clothes on under my work clothes so I could get changed quick and get to it.

Nice and easy recovery for the day anticipating the 5k this Sunday. Remember – You have to run slow to run fast!

3.1 miles, 8:54 average, 137 avg HR. – Strava link here

Week Recap

Weekend Roundup

Saturday 1/23/2016

Last hard Saturday on the 5k training cycle which was 6 fast miles.

Compared to last week I felt so much better and hit my times a lot faster and actually the fastest for my Saturday runs on this cycle.

Cory had a late night so he wasn’t able to make the run, but there was someone that comes to the group runs sometimes that ended up pacing with me.

Since we meet up at the coffee shop after the group run I always get to see Allison and FInn at the finish and love the sight of them!

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This training cycle has gone so well and had its ups and downs with how my legs adjusted, but I couldn’t be any more happy with it.

1 up, 6 at 6:43 pace, 1ish down – Strava link here

Sunday 1/24/2016

Last long run of the cycle and although I was supposed to only do 90 minutes, I haven’t been following that accurately and went for 13.1 miles for the “fun” of it.

Added some hills, nothing too large, but wanted to get in the hill for next weeks 5k to kind of remind myself of how it is.

Pace was real quick today and I am thinking my HRM needs a battery change because it has been overly wonky lately. Need to clean the contacts as well, so should get that done before my marathon cycle.

13.1 miles, 7:53 pace, 157 avg HR(not accurate), 535 ft elevation gain – Strava link here

Weekend Roundup

Weekend Runs!

Saturday 1/9/2016 – 1 up, 5 “fast” at 6:48 average, 1 down

Know whats fun? When it rains/snows the night before a workout and the temps drop just enough to freeze!

Just kidding. That isn’t fun.

Regardless, I was able to get my “Fast” miles in even if the effort level was extremely high due to the loss of traction. Averaging a 6:48 on this run was great to see, but man my hips felt it after! Between the traction issues and how stressed my body was this week, my HR was higher than it should have been but I’m not that concerned.

The good part? I came home to another box from Honey Stinger!

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5 “fast”. 6:48 pace. 173 avg HR. Strava link here

Sunday 1/10/2016 – SundayRunday – Subzero run!

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SundayRunday is here again and this time with subzero temps and 15-20MPH winds!

I used to “take a running break”(read as quit running) after October until usually March and always expected to come back as fit as I was…which never happened.

The first year I ran through winter I noticed that keeping my fitness up was the only way I would keep progressing. Now I’m running in subzero temps in shorts and able to keep saying that I’m in the best shape I’ve ever been in when the year starts.

I’ll quote my brother, “its only cold if you’re not moving!”

Who braved the cold this morning and got some miles in?

75~ minute run. 9.36 miles. 8:07 pace. 152 avg HR. 600 feet of elevation. Strava link here

Weekend Runs!

Week Recap

Think I might start to do a week recap instead of uploading daily. Thoughts?

Monday 1/4/16 – Week 5, day 1 – Recovery is key

Nice and easy run, really tried to keep my HR low for the recovery after the 5k(Still in awe about the results!)
3.1 miles. 8:49 Pace. 1:42 avg HR – Strava link here

Tuesday 1/5/16 – WU. 7×400 with 200~ recovery – CD

With the snow and ice recently, the track is a no go for now. I found a nice stretch of road that is clear and with minimal traffic to do our 400s on. I’ll tell you what, its harder to pace on a road and when someone else is running in front of you. I was trying to shoot between 1:25-1:30’s…but hit a bit harder. I was surprised to hit them and not feel too bad after the 5k on Sunday!
1.25M up, 7×400 at: 1:22, 1:18(!?), 1:24, 1:21, 1:25, 1:22, 1:24, 1.5M Down

Wednesday 1/6/16 – HR based recovery

Actually ran in the AM before work and parked down by the grocery store because we needed a few things. Light and easy day and made sure to keep my HR low so I could get a good recovery in.
3.1 miles. 9:16 pace. 138 avg HR – Strava link here

Thursday 1/7/16 – Tempo – 25min at 6:34 – icy conditions!

Finally felt the sluggish feeling of all the speed this week. I adjusted this workout to try and hit between 6:20-6:30(was 6:25-6:35 before) and I didn’t feel too bad the first half. The second half though…oh man it was not fun. Between the random ice spots and the fatigue of the week I had a heck of a time keeping pace. 6:34 is still a great time for the conditions, but going over the HR data, I can tell my body is in stress mode. Overall, happy to have it done and before work none the less so I could spend time with the family.
10Min up, 25min at 6:34 pace, 5~min down – Strava link here

 

Week Recap

2016 Goals

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2015 was a big year, but it’s time to think of my 2016 goals.

1 – The first and most significant goal of mine this year will be to get that BQ. I’m shooting for a sub 3 hour marathon time and in the event I fall short the BQ is the big picture. Funny to think that when I started running I wanted to BQ by the time I was 30, which at that time the standard was 3:15, which I’ve hit. Now to just hit the new standard.

2 – Sub 18 minute 5k shouldn’t be a big challenge. Initially I wanted to do sub 18:30 but after my performance on the BYOBib 5k, I think I need a bigger stretch on that. This will be a goal after the marathon.

3 – Sub 1:28 Half marathon is in the horizon. Maybe it will happen during Grandmas?

4 – Run a 50k is actually another thing I wanted to do by the time I was 30, which I think is not too far off. If I slowed down and just ran it and not raced, I could get there easy…well as easy as 31 miles can be.
5 – 10% increase in my 2015 mileage. I was surprised to hit over 1500 miles in 2015, but it didn’t seem like it was overbearing. I think a 10% increase is just the right amount.
6 – Continue to grow the @dbqrunningclub – the expansion from 2012 has been very organic and I’ve met a lot of great people because of it. I hope to keep this trend up and make a stronger impact in the community.

7 – stay healthy! This is the utmost important thing I have on this list. All around health will be key to my success!

 

2016 Goals

1st Annual BYOBib 5k!

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What do you do when your training schedule calls for a test 5k but there isn’t one in a reasonable distance or price range? You put one on yourself!

1st Annual BYOBib 5k was a success!
I was hoping to hit a 19:30 today and I knocked that one way out. My PR before today was 19:49, so hitting a 19:01 on a casual “race” has me excited for my training. I would have tried to push harder for sub 19 but since my goal was a round a 6:15 pace I had no idea how close I was.

Thanks to those who were crazy enough to come out and support the event.

And a big shout out to Honey Stinger,  without the boost from their gel, I don’t think I would have hit this today.
This definitely wont be the last time I do this!

1st Annual BYOBib 5k!