Run
  • 1h 38m 50s
  • 13.24 miles
  • 07m 27s /Mi

LI Half Marathon

Had a great, great race. Got to see all my friends to the start the race: Mike Hall (mscotthall), Adam, Susan, and Dan P. I knew it was going to be a good day when I managed to find all my friends, despite a field of 5,000+.

It was chilly and a bit raw standing around for the the start. I smartly wore my Asics arm warmers, which I was able to roll down around 2.5 miles in. The cool weather also made for pleasantly cool running once the gun went off. Rains didn't hit until later in the run, and they were more of a light rain/drizzle. Plenty of spectators still came out and the aid station volunteers were all young, and very jubilant this year. Roads got a little slick, especially the tar strips the last two miles, however it wasn't too big a deal.

Two years ago running this half, I had a plan; a bad plan to run 7:00 min flat pace despite having poor fitness. The end result was not good as I fell off pace (aka: blew up - kaboom!) less than 5 miles in. This year I took an honest assessment of my fitness base and planned a more reasonable 7:30 pace, and NAILED it SPOT ON from mile 1 to mile 13!

It's like Hannibal from the A-Team use to say, "I love it when a plan comes together." I was still 9 minutes and change off my PR at that race, but this is a great indicator that I'm on the right track. Maybe next year the plan will include a PR attempt :-) But for now, THIS GUY IS VERY SATISFIED AND HAPPY.

What I'm most thrilled about is a ran super-consistent mile splits. My last 3 miles were exactly the same!!

1 07m 19s
2 07m 26s 1.00 miles 07m 26s /mile
3 07m 18s 1.00 miles 07m 18s /mile
4 07m 28s 1.00 miles 07m 28s /mile
5 07m 31s 1.00 miles 07m 31s /mile
6 07m 34s 1.00 miles 07m 34s /mile
7 07m 29s 1.00 miles 07m 29s /mile
8 07m 29s 1.00 miles 07m 29s /mile
9 07m 24s 1.00 miles 07m 24s /mile
10 07m 37s 1.00 miles 07m 37s /mile
11 07m 30s 1.00 miles 07m 30s /mile
12 07m 30s 1.00 miles 07m 30s /mile
13 07m 29s 1.00 miles 07m 29s /mile
14 01m 46s 0.24 miles 07m 21s /mile

Now... BIKE FOCUS!!!

So I had a great half marathon.  

Now the focus is weight loss, cycling and running.  Need to build my Bike focus and lose at least 5 lbs before Quassy.  Oh, I'm going gluten-free for the month of May.  Going to see how it makes me feel.  Nothing to lose... but my gut!!!

Bike
  • 31m 08s
  • 4.53 miles
  • 8.73 Mi/hr

MTB RP trails w/ Son. Recovery ride for me, but my son knocked off 5mins from his time earlier in the week!

Swim
  • 46m 41s
  • 2500.00 meters
  • 01m 52s /100 meters

Mastic Pool. Had my own lane, pool temp was cool, and I was feeling good! Saw Dale (dtoce) swim 1k straight and it motivated me to do it too!

1 X 550
50 KB
1 X500
1000 meters straight @ 18:59 - 1:54 avg
1 X 450 cool down

Took off from work today and was supposed to bike at 9AM with my buddy Derrick, but damn work deadline popped up.  So I'm still home, and got to sleep in (until 10AM!) but have work to do.  Sucks.  I'll just try and get a swim in.  Works been stressful and my eating has been worse this week so I am stuck at 183... need to break through and get into the upper 170's -- which was my goal to meet by May 1st for the Long Island Half Marathon.  

Hoping to run a decent time at LI Half Sunday.  I have an up & down history with this race.  In 2014 I signed up but before to pick up my packet, or really when I remembered it was too late and the expo closed.  In 2013 I was very out of shape and bombed!!  Started with a 7 minute pace and ended with an 8:40 pace.  And in 2011, when I was in peak form,  ran a PR 1:29:07.  

Realistically I'd just like to run something around 1:39:59 or faster.  And then I'll start my BIKE FOCUS for all of May/ June and get ready for QUASSY REVOLUTION!

* Starting to log my food again on MyFitnessPal. Been slacking!  

Run
  • 40m 02s
  • 5.03 miles
  • 07m 57s /Mi

Aerobic/ EZ Tempo

Bike
  • 44m 36s
  • 16.87 miles
  • -----

Sufferfest - Do As You're Told

Beginning was not fun. Middle I was like, "Yeah, I'm getting the hang of this. It's not so bad." And then the last intervals at 350w with only :08 seconds recovery... brewtul!!

Dream Chaser's Training Log


 May 2016 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals