Sunday, August 22, 2010

Progress report

Another weekend, another race to report on. This time it was the Machais Blueberry 5 miler where rumor has it they used to give away blueberry pies to the age group winners! Unfortunately not this year and with a 3rd place in my age category with a 34:44 it was not in the cards anyway. I was still pleased with this result after the subpar 35:42, two weeks previously in the Calais race. 'The shorts' also made another surprise appearance as Coach has yet to hide or burn them on me.
Postrace, here are the Boys of Boyden with Jonathan on the left getting 1st in the 50-59 age group (but no pie). On my left is Austin/Ozzie who place 2nd overall with a 29:xx time at age 56! His son is on very the right and ran a good race in the 35 minute range.
My race was fairly uneventful as I had been forewarned by the hills and allowed it to take me out to a fast start. This was a hilly course as indicated by my splits with a 6:30 1st mile, followed by the next one in 7:30 with a long grinding uphill. At this point I was passed by a very tall runner who I then latched onto over the next mile before finally repassing as his pace flagged. Only one other runner went by me after the 1st mile and this was in the 4th mile which featured a steady climb as I struggled to not go over my redline (heartrate was pushing over 90% for almost the entire race). The race finished with a 1/4 mile downhill which explains the crazy split for the last bit of the race (according to Garmin) and I placed 17th overall with the results now posted here.

My training seems to be progressing nicely and I've added some harder interval workouts with the advice of a local running coach. The plan is to peak for a couple of fall races with the main goal in the 5k where I'm aiming to break my lifetime PB of 20:01. There, it's now out in the open and you can hold me to making the attempt!

We (my coach and I) think this is a doable goal with my most recent 10k indicating a 20:49 as my current fitness level. The workouts so far have been tough but I've managed to do a series of 8x1k repeats in 4:00 avg with good rest between each. This past week I did 5x800+m and 5x400+m on a 440yd track and was successful with average times of 3:09 and 1:31. I use the '+' on the distances because the old 1/4 mile track was overgrown and my Garmin was telling me it was more like 410m and 820m per interval.

This coming week I'll try my speedwork on another track (400m this time) that may be in better condition but then I get a monkey wrench thrown into my plans as I have to go out on a fishing survey for 11 days for work. It's a research trip to work on herring spawning grounds and we'll be unlikely to see land until the trip is over. There might be a treadmill on board but it's hard to say if it will be any good to do hard workouts on. I can always work on my pushups and flexibility?! We'll have to see what happens and maybe the rest break will do wonders both mentally and physically.

Oh yes, this morning's semi-long run of 13.2 miles was interesting in 'running into' a displaced person from Australia looking for directions! Actually he's in training for the Melbourne marathon and was on the return leg of a 20 miler when we hooked up for the last 10k for a nice chat. I even discovered we had mutual acquaintances (he's married to the daughter of someone from our church). We even had a little 'argument' about who was pushing the pace with both of us saying 'I was just trying to keep up with you'. A very nice fellow and I now have a place to stay if we ever go to southern Australia ;-)

That's it for now. It might be awhile before there's much to report on but then again we might catch some unusual fish and I'll have to make a special update.


Thomas said...

Wait! You have a coach?

Love2Run said...

You've known 'Coach' aka my spouse who always knows best but now I have my very own 'mystery coach'. He actually helped me in training for my 1st marathon and is now lending a hand in prescribing some 'killer' workouts for this 5k goal! I hope to survive and tell the story.

Ewen said...

Most fellows from Australia are nice Mike ;) I'll have to look out for him when I'm in Melbourne for the half.

A lifetime 5k PB sounds like a very challenging but doable goal (on your recent form). Just make sure you go 19:XX and not 20:00!

Michael said...

I'm looking forward to seeing you your progress with the 5k's... I love it. And having that speed in your legs will help with your next marathon, good luck with the training.

Dubs said...

Training looks great!! Way to go!