Run #1
  • 04m 12s
  • 0.57 miles
  • 07m 22s /Mi

Warm Up

Run #2
  • 19m 57s
  • 3.13 miles
  • 06m 22s /Mi

Seaford Hot Chocolate 5K Race Report

Sept 16th 2006 was my first Road Race ever. Around that time I set some "Dream" Goals" for myself. One of them was a sub 20 5k. I chased this goal for a few years now. Today the Dream became a Reality.

With overcast skies, a light blanket of sleet raining down, I decided to go for broke (last race of the year) and I went with my racing flats.

The course was flat, fast, and only had 4 turns.

It also had a decent field of (I believe 300+). I decided this race to actually use my Garmin to my advantage. I knew I had to keep my pace at 6:20 or better. I blessed myself, seated myself on the inside front line, and off we went. I started out a touch easier than the Turkey trot, and I kept looking at my Garmin to keep my pace at 6:20 or under. I didn't once look at the overall time; just the pace.

The first mile wasn't too bad. My plan all along was to maintain for the first two blocks, and then on the second turn -- which led to a lonnng straight away -- to begin letting it all out. That mile was painful but still not too bad.

I hit mile two around 12:40! (They had digital displays at every mile). I knew I was within striking distance. I'd been at this point at other 5k's, I knew I had to just hold on. We made the third turn and the road was pretty bumpy from pothole patches(it ran alongside a train station). To my surprise I got bunched together in a small group of runners, and we were fighting for the flattest straightest line.

I turned the last corner and looked at the garmin, my pace kept dipping down to 6:30. At this point I was in serious pain. My stomach burned, fatigue kept radiating thoughout my core and into my limbs. Every cell in my body felt tired and for a second I thought, "Please, this can't be happening. I've come this far. I can't give up now." This is where experience and remembering what I've read came into play: I relaxed. I concentrated on my breathng. And I just held the BEST form I could and lengthened my stride a bit. It was so hard - so unbelievably hard to push through the intense discomfort at this point. My stomach was churning and every cell of my body was rebelling -- put I willed myself ahead.

Then, there it was, about 1/4 mile away - the Finish Line. It was far away. I couldn't see the numbers. I past the mile split and I saw 19: something. I don't remember the numbers. I just remember I didn't have a lot of time left. I knew this was going to be the longest 1/10th of a mile I ever ran and dear God was it. My mind started going grey - but I could see the clock. 20 seconds. I started kicking. I thought, "I gotta do this, I am so close. I just have to push despite every physical fiber screaming at me." 10 seconds, I gotta kick harder, I have to make it. But I felt like I was kickin' for the entire last 1/4 mile, how much do I have left? I was about to cross the mats and I saw the clock at 19:56... I knew I'd done it. I'd set a horrendously difficult goal -- for me -- and I had finally accomplished it.

I blessed myself again, thanked God for pulling me through and took a good 30 seonds on one knee to catch my breath. This Race and its Memory is going to Last my Lifetime. I'm sure of it.

p.s. Kudos to my buddy Bill (puba1274) for pulling out a wicked 5k PR as well.

Quest for the Sub 20 5k continues. . . attempt# 9? 

Well, shit.  Now I really have no excuse but to focus on the Bike.  Drainer tonight.  Yippee!

 19th OA/652   AG 2/18   ROBERT MACDOWELL    35 M WADING RIVER  NY   19:57  6:26 avg

  • Health data: Soreness: 5 Fatigue: 4 Hours slept: 8

Evening Edit: Got busy at work, had to take my mom to a doctors appt, did some Christmas shopping, spent 2 hours (in the dark) taking down and fixing my Christmas lights that got trashed by the storm the other morning -- had to test each freaking bulb, ate dinner, read an entertaining pissing match on the forums, and here I am: 9:00 and needing to go to bed.  2 days with no training :(

Wife didn't come home till 10 PM last night.  ALL DAY taking care of a crazy 50-pound puppy, bathing, feeding and disciplining two kids, it freaking wiped me out.  I am shot today. 

Light something or other today.  Wanna be fresh for my 5k tomorrow morning.  Not happy with my weigth. 

  • Health data: Sleep: 2 Soreness: 4 Fatigue: 2 Hours slept: 7

They had to give my daughter a puff of her inhaler at pre-school yesterday, and she was wheezing all last night, so I decided to keep her home today.  We had a wicked storm blow through this morning, winds gusting over 50 mph - I'm shocked my Christmas lights are still up.  Well the storm has blown through and now it's a gorgeous sunny day.  Kind of symbolic of life.

Wife has parent teacher conference tonight, so today is looking like a forced rest day.  Such is life. 

Note to self: Getting a solid 8 hours of sleep, staying hydrated during the day, and eating well post-workouts is working wonders. I feel great.  I must remember these three keys when I begin Ironman Training: SLEEP, HYDRATION & RECOVERY NUTRITION :)

  • Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 8
  • 1h 12m 30s
  • 11.32 miles
  • 9.37 Mi/hr

Mountain Biking!

After a 15 month Hiatus, I got back in the woods. I'm eating my words "I will never go back in the woods on a mountain bike." I just did and I had a freaking blast!! I also wanted to get in a little practice before I hit the trails with Mike and (hopefully) Charlie on Sunday morning. LET'S ROCK!

I'll err, get on the trainer tonight :)

  • 36m 51s
  • 4.75 miles
  • 07m 46s /Mi

Zone 2. Kept it EZ and Aerobic.

Confession Time:  Despite the fact she's crazy insane and been a staple image on every tabloid cover for years; despite the fact that she represents the very epitome of today's moral decline; And despite the fact that her voice is more synthesizer than actual human voice;  Despite it all ... I am still a fan.  Yup, I'm a Britney Spears fan.  I'm not proud of it by any stretch of the imagination.  My wife finds it awkwardly amusing -- my friends can make fun of me, but this chick has made a Comeback like no other and she looks pretty damn good.  Click on the "HQ" button to watch in Hi Def Quality.  Is this music.. no, not really.  Is it entertaining -- HELL YEAH!   3 stands for, cough - cough, a french term ;)

Must get on the drainer today.  Must get on the trainer today. Must get on the drainer today. Must get on the trainer today.Must get on the drainer today. Must get on the trainer today. Must get on the drainer today.  Must get on the trainer today. Must get on the drainer today. Must get on the trainer today. Must get on the drainer today. Must get on the trainer today.

  • Health data: Soreness: 4 Fatigue: 4 Hours slept: 7
  • 43m 47s
  • 2200.00 meters
  • 01m 59s /100 meters

1 x 1200
2 x 500

I went to the busy YMCA and it's like a senior citizen home. Not trying to be funny or mean, it's just a lot of seniors. I put my suit on, stroll over to the pool, and there are 4 lanes: 3 for Adult Lap and 1 for Water Exercise. I kid you not, you would of thought all 4 were for Water Exercise. The avg pace was probably a 4:00+ min per 50 min pace, with two people in each lane.

Instead of getting frustrated, I just stretched for a few minutes and then sat on the bench and waited. I thought of how fortunate, how lucky I am to swim at the level I can, and that one day, perhaps, I will be swimming just as slow. I was in no rush anyways, and decided to sit and relax, and wait. And sure enough, a lane opened up.

  • 52m 46s
  • 7.14 miles
  • 07m 23s /Mi

First 2 Loops Aerobic
Last Loop Tempo

Extremely easy for me to breathe 45 degree air and run fast comfortably.

It figures... I get race wheels and they are calling for snow this weekend!  :)

  • Health data: Sleep: 3 Soreness: 4 Fatigue: 4 Hours slept: 8

I feel way too lucky, fortunate, guilty, not worthy and worthy -- all wrapped into one.  I have many mixed emotions about my bike.  Part of me is like, it's just a bike.  There are so many more important things in life like family, health, spirituality, the holidays, countless intangibles that are so much more important than decadent worldy luxuries.   But part of me is like, wow, I got one schweeet ride baby!!


  • 40m 02s
  • 13.25 miles
  • 19.86 Mi/hr

Kept it in an EZ gear and just spun. Watched "The Day the Earth Stood Still." It was pretty lame.

Went out to the Christmas tree farm, hung lights, this Christmas stuff is really interferring with my training.  I originally wanted to spend an hour or two Mountain Biking.  Oh yeah, after a 15-month hiatus from Mountain Biking (due to a separated shoulder) I've decided to give Mountain Biking another GO.  I'm gonna start nice and EZ and I have NO INTENTIONS of Racing on it.  None.  Zero.  I just cannot, cannot bring myself to spending more than an hour on the drainer, so I've decided to follow the Jorge Winter Bike Sessions during the week, and go Mountain Biking on the weekend. 

This Saturday I am doing another 5k.  A very flat 5k with only 4 turns!  I'm gonna try for the sub 20 one last time this year, and then I will begin my Bike Focus.  At the Turkey Trot last week, my first mile was a 6:05 ... and I know if not for the wicked hills, I could've held a sub 6:25 pace for 2 more miles.  I'll find out for sure this Saturday.


  • Health data: Soreness: 4 Fatigue: 3 Hours slept: 9.5

Dream Chaser's Training Log

 December 2009 
   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  
  • May's totals
  • April's totals
  • 2021 totals
  • 2020 totals