broad street run 2009

finished with an official 1:17:13 yesterday although my gps says 1:16:46. the somewhat cool weather and light rain made it a great day for racing although the rain did get heavier in the last few miles which made my footing a little more difficult.

Time Distance Split time Split distance Split pace Pace chg. last Pace vs avg. Elev. chg.
0:07:54 1.00 7:54 1.00 7:55  00:11.83 -22
0:15:25 2.00 7:30 1.00 7:31 -00:23.77 -00:11.93 +27
0:23:03 3.00 7:38 1.00 7:38 00:07.03 -00:04.90 -51
0:30:38 4.00 7:35 1.00 7:35 -00:02.97 -00:07.87 -2
0:38:14 5.00 7:36 1.00 7:36 00:01.18 -00:06.68 -40
0:45:49 6.00 7:34 1.00 7:35 -00:01.33 -00:08.01 +66
0:53:39 7.00 7:49 1.00 7:50 00:14.64 00:06.63 -83
1:01:32 8.00 7:53 1.00 7:53 00:03.74 00:10.37 -2
1:09:15 9.00 7:42 1.00 7:42 -00:10.90 -00:00.54 -6
1:16:46 10.00 7:31 1.00 7:31 -00:11.34 -00:11.88 -21
1:17:51 10.09 1:04 0.09 11:56 04:25.32 04:13.43 +19

i also thought my heart was going to explode during the final mile. but it didn't!

pdr 2008 splits

• 10km 58:00 @ 9:20
• 10mi 1:30:57 @ 9:06
• finish 1:57:28 @ 8:58

1. 9:28
2. 9:32
3. 9:32
4. 8:42
5. 8:42
6. 9:51
7. 8:37
8. 8:43
9. 8:42
10. 8:41
11. 8:42
12. 8:29
13. 8:37
14. 0:46

don't ask me about the marathon yet

i haven't been posting here in a while.

i have been training for the pdr although my training is nowhere near as thorough as last year's training regiment. i'd like to beat last year's 1:57 but honestly it wouldn't be a big disappointment if i didn't beat it. the key to that happening would be to get out faster than 9:00 mile in the first half. i trained to run a 8:21 mile last year but i couldn't get up to that pace until the last few miles. this year, i won't be as well conditioned but i am hoping to get out and hold 8:30-40ish.

just got weighed myself on a digital scale

160 pounds. 12.7% body fat. 22.2% muscle. 11 visceral fat. 1156kcal resting metabolism. 25.3 BMI.

broad street run splits

unofficial finish of 1:29:02.

1. 9:17
2. 8:59
3. 9:01
4. 8:47
5. 8:41
6. 9:08
7. 9:01
8. 8:57
9. 8:48
10. 8:18

who wants to buy a used forerunner 305?

five miles

i ran five miles on the treadmill on monday night and my knee felt fine. there's about two months until the bsr. i'm planning on starting my training plan on monday. four runs a week for nine weeks. ugh.

i'm also planning on the clean air 5k.

oh seven in review

running results 2007

• 04/21 5k run for clean air - 24:56
• 04/28 5k to overcome ovarian cancer - 24:01
• 09/16 philly distance run - 1:57:23
• 09/30 parkway run - 25:56

these mile splits can't be right

finished in 25:56 according to my watch. my second and third mile split can't be correct though...

1. 9:05
2. 10:09
3. 6:41

oh you're talking about this medal around my neck

yes i did run and finish the philadelphia distance run this past weekend. thirteen point one glorious miles in 1:57:23 (go here and search for bib 10150). three months of training and about three hundred total training miles. here are my mile splits that i kept on my stopwatch:

1. 9:52
2. 9:20
3. 9:22
4. 9:08
5. 9:07
6. 8:55
7. 8:35
8. 8:35
9. 9:02
10. 8:45
11. 8:35
12. 8:24
13. 8:31
14. 1:12 (0.1 mile, also this is probably off because i forgot to immediately stop my watch after finishing)

i'll post more about it later. i need to get to bed now that this phils game finally wrapped up in the 14th inning.

half marathon update

finished an 8 mile run tonight. i'm exhausted. i have 10 weeks to add 5 miles to this and make it faster.

live streaming webcam today

To kick off the national launch of Accelerade, Dean Karnazes will aim high. On June 21, his goal will be to break the world record for a 24-hour distance run on a treadmill (currently set at 153.76 miles) as well as to raise awareness for Athletes for a Cure, an organization dedicated to finding a cure for prostate cancer. The treadmill will be located on a platform attached to the Reuters building in Times Square.

i'm getting it back

i finally felt good enough to put in some sub-9 and sub-8 min/miles tonight. this is the first time in about a month where i felt like i was actually running.

they tried to make me go to rehab

well, sorta. i've been rehabbing a hamstring injury for the past two or three weeks. i think it bit me during my 24:01 5k and i haven't been able to run a pain-free 2 miles since. hopefully i'll be able to start running a bit more and test it out this week. i have to remember that these things take time to heal but i always end up rushing back too fast and too soon. :(

ovarian cancer race results

46  10/47    24:01  7:44

this race was advertised as flat and fast... totally not true. it was curvy and hilly. i did pretty well until mile 2; i crossed mile 2 at 15:30 but i completely fell apart like a chinese bicycle not too long into it. overall, i still finished at 24 minutes which i'm pretty happy about. i think i could've definitely taken it down to 23:30 if i had more steam going into the last half mile.

i don't like the look of that elevation profile...

title link goes to a map i made of the university city 5k run

4.88k

some drama in the philly runners message board that i didn't really run a 24:21 5k this past weekend:

Using Sheila's assumed course length of 390 feet short, the course was 16014.1944 feet instead of 16404.1944 feet (5280 feet per mile, 5K=3.106855 miles). Therefore, racers ran 97.6225593% of a 5K (short course divided by 5K), a 4.881127965 K.

To extrapolate your time for a 5K, multiply your time by 1.024353395 (5K / short course). First, convert your time into seconds, multiply by above, then convert back.

24:56 would be my extrapolated time.

still waiting for the official chip time

but my guntime was a little bit over 25 minutes! mile splits were something like 9-8-8.

UPDATE:

352   1198   24:21  7:52   25:06  56/105  M25-29  278/632  M 

zomg.

waiting for the starting gun

the spring 5k season starts bright and early tomorrow morning at 9am with the clean air run. there will be tons of hippies. i could care less about the clean air, i just want to run. i'm not as hill-climbing strong as i was last year but i'm probably consistently faster over 2-3 miles this year.

i had to dump the broad street run 10 miler for this year. instead i will try my hand at avenging my getting destroyed last year with 31:02. i had targeted the bsr at the end of last year but it didn't come together health-wise for me until two months ago. and it was much safer to focus on the spring 5k season than to push myself and potentially over-train for the bsr. i am still targeting a half-marathon in the fall though.

here's to trying to best my personal 5k record of 26:48 tomorrow!

running update

i'm still fighting horrible knee pain and trying to train through it. somehow, i've been getting runner's world magazine for the past few months as some sort of introductory offer. well, they ended up hooking me into a subscription like a dumb fish. i like the magazine though. i've picked up a few exercises in the past few issues to strengthen my lower body so i'm hoping that'll help me with my knees.

believe it or not but i've been training in shorts at least once a week. outdoors. the coldest i've ran in was about 35 degrees wind chill. once you get warmed up after a mile, it's not too bad as long as you have the right layers going. i'll add some extra insulation in the form of running tights this week. unlike the infamous adam legend, i'll be wearing shorts on top.

these aren't normal tights though. the cw-x tights have 40 patents to them. i'm hoping the extra support will help with my knees and lower back. and they make me look like a superhero.

first race is coming up in a little over a month. considering where i am at today, it's going to be a stretch to be ready for 10k.