I like the idea of keeping a training log. I had one going on another site for awhile but dropped it. Maybe I can keep this one going!
My current training includes 4 days per week of long distance running and 3 days of weight training. This works out pretty well for me. I am increasingly pulled toward competitive long distance racing in my local area, so running is winning the war over weight training as far as where my priorities are at this time. I'm convinced that I cannot make substantial strength gains AND improve my running, as much as I would like to.
Right now, I am 2 weeks post-marathon (my first one). No more marathons on the horizon until December. Instead, my running training is focusing on a 15K in late April in Birmingham. This race has a reputation for its tough, hilly course. That suits me well, since I train in hilly to very hilly terrain. With good training, I believe I have a shot at finishing in the top 3 in my age group (35-39) in this race, assuming a similar number and caliber of entrants as last year! [img]/images/graemlins/tongue.gif[/img]
Sunday I did a 12.7 mile long run. This followed a rigorous Saturday, when I did a squats/deadlifts workout from Book of Muscle Phase 3/intermediate and then followed it with a 5-mile run. My time on the 12.7 mile run was 1:38:33 (pace 7:46). Lots of steep and/or long uphills on the course, but nevertheless I was a little disappointed in my time. I'd like to get to the point where I can do a 13-ish mile run in my area at ~7:30 pace, if not a little faster.
Monday I took a rest. This morning, I started Book of Muscle Phase 4 -intmdt. Bench Press and Deadlift workout. This is a wave set phase, with work sets of 6, 5, and 4 followed by a backoff set of 10-15 reps. It went okay. I am reminding myself that by focusing on running, I am not going to make many strength gains while lifting. Nevertheless, my deadlifts seem to have regressed a little bit recently - which is frustrating. I think deads take the most mental strength for me, and things like losing my grip can blow an entire set. Also, I just did deadlifts on Saturday, so probably not enough rest before doing them again. At least squats and deads are not in the same workout in this phase!
My morning weight right now is around 175. With running shoes and clothes and after eating, I am around 182 (I'm 5'11"). That's heavier than most competitive runners. I'm tempted to drop back a few pounds, maybe back to 166-168 for morning weight. Although that will likely have a negative impact on my strength training. Oh well, I guess I can ramp up my strength after I blow my knees out and can't run anymore!
Glad you decided to start up a real log here. I would imagine that you are at a point that you can make improvements in both running and lifting. You have spent the last few months increasing mileage for the marathon. Looking to improve speed for shorter races is more compatable with improving strength.
4 days a week of long distance running? What do you have planned for that? Any "short" distance speed training, something around half a mile to 2 mile speed?
Kmwest, we do have similar goals. I am watching what you do for weight training! [img]/images/graemlins/smile.gif[/img]
Buk, my current plan is to continue to do a long run on Sundays. Not as long as for marathon training, but since my next race is 9.3 miles (15K), I think keeping my Sunday runs in the low teens and occasionally in the mid teens to preserve some of my marathon stamina should be useful.
During the week, I am doing one run around 6 miles with a strong effort on keeping my pace up. Not quite race pace, but probably close. Then an intermediate distance run (7.5 - 9 miles) with a strong pace, but not as fast as the other run.
On Saturdays, I am planning to do shorter runs with some speed work. Faster interval periods and/or trying to maintain pace on uphill stretches.
My schedule is very tight - so I am normally limited to doing my training in the area around where I live. Unfortunately, not many open stretches where I can gun it for a shorter distance. The best for that is actually at the END of most of my running courses, so I often do ramp it up for my final mile.
This morning I did my 6 mile run. My time was 41:40 (6:57 pace). I did this same run last week at 41:33, so no improvement. On the other hand, it was cold this morning (25 degrees), so I was bulked out in warmer clothes. LOL. Also, terrible night's sleep (less than 5 hours of true sleep) - so I don't feel too bad about not improving over last week. This run has a long downhill stretch in the first half, but then I reverse and go back uphill in the second half. ~1.5 miles of almost constant uphill. The grade is not as bad as other hills in the area, but it's ~300 feet change in elevation. I ran the first 3 miles in 19:30, and the second half in 22:10. I think this course is good training for my 15K - although the 15K will not have that long of an uphill stretch.
I should probably drive the 15K course to see what it is really like. No one in my age group ran it under 7:00 pace last year, which seems odd. I think many of the faster guys in my 35-39 group skipped this race for some reason. I feel like I should be able to have an average pace under 7:00 per mile for this race, unless the course really is a lot worse than I am expecting.
So this is what you got?
one long slow run
one 2/3 distacne slower than race pace
one near race distance slower than before
one day with some speed or hill power work
I hope you don't mind my suggestions but I would do at least evey other 6 mile run at or slightly below race pace, even if you shorten it up a little. I know the hills can be a problem but that has to be manageable to some degree(run race pace then walk the uphill home as cool down). For you the distance is going to come easy, you can run 250% race distance. You ran the first 16 miles at 7:15. Repeating that effort will produce slower results than training at a higher intensity, in my opinion. I find it easier to train for speed and apply it to distance than to run distance getting a little bit faster.
I don't know if it's necessary to do a long run every week. Especially since you're on a 7-day-a-week training schedule, you'll likely find it beneficial to lessen your mileage.
[quote]Originally posted by Buk:
[qb] Drive it? Why not run it?[/qb]{/QUOTE]
Won't fit into my schedule. Actually, I don't know if it is runnable without traffic control. Probably not!
[quote]Originally posted by Buk:
[qb]So this is what you got?
one long slow run
one 2/3 distacne slower than race pace
one near race distance slower than before
one day with some speed or hill power work[/qb]{/QUOTE]
My long runs are actually not slow. I have a habit of calling them long, slow runs, but in reality I never have done the classic "slow" training runs at 1:30 or 2:00 below race pace. My slowest training run for the marathon was my 20-miler, which wound up averaging 9:00 pace. But that was only because I collapsed after mile 16 and wound up walking and running to finish. My other long runs were 8:15 or faster, and my long run this past weekend averaged 7:46 pace.
Quote:
Originally posted by Buk:
[qb]I hope you don't mind my suggestions but I would do at least evey other 6 mile run at or slightly below race pace, even if you shorten it up a little. I know the hills can be a problem but that has to be manageable to some degree(run race pace then walk the uphill home as cool down). For you the distance is going to come easy, you can run 250% race distance. You ran the first 16 miles at 7:15. Repeating that effort will produce slower results than training at a higher intensity, in my opinion. I find it easier to train for speed and apply it to distance than to run distance getting a little bit faster. [/qb]
Thanks for the suggestions! I like getting them.
I am running my 6-miler near race pace (or a little below), at least as close as I can gauge it for the area where I am training. I plan to continue that.
I'd like to work up the speed on the intermediate distance run that's closer to the race length. I may try to work in some faster segments into that run.
I do need to figure out how to work some more speed training into my workouts. I agree about training for speed and applying to distance. Some of my better pace gains occurred when I was running intervals on a track back in the Fall of 2003 (during my daughter's cheerleading practices).
Originally posted by kmwest:
[qb] I don't know if it's necessary to do a long run every week. Especially since you're on a 7-day-a-week training schedule, you'll likely find it beneficial to lessen your mileage. [/qb]
I was planning to keep doing the Sunday long runs, because it seems like 10K training schedules I have seen usually include runs around 150% of the race distance for endurance. So I have been targeting that range for my long runs. Also, I don't want to regress too much on my distance endurance and have to start over when Fall rolls around. I guess it's a hard habit to break! [img]/images/graemlins/tongue.gif[/img]
I really haven't been all that successful recently in improving my strength without gaining weight. I guess that's kind of a gee, duh... In fact, if I make an honest assessment with myself, I am really not much stronger on most exercises than I was at this time 2 years ago (when I was finishing some of Ian King's programs). My strength has essentially been plateaued since then. OTOH, 2 years ago I was at the end of a bulking period and weighed 15-18 pounds more than I do now, so it's good that I am lighter but at a similar strength level. My max strength, on most exercises, was last Summer when I was doing Homegrown Muscle and had added a few pounds. In a nutshell, I haven't figured out how to get stronger AND improve in running!
Russian Twists - feet anchored: +30# DB - 11 reps each side
Full V's - 20 reps
This morning, I did an 8.4 mile run. Not even 0.25 miles in, I took a misstep and tweaked my right calf. I have had some problems with this calf since before the marathon. The irony of running injuries - I ran an entire marathon without a single injury, and this morning I'm barely past my driveway and hurt my calf.
My calf wasn't really hurting that much, so I continued with the run. This course is my "conquer the mountain" run. There's a 2.5 mile stretch that's almost continuously uphill (some plateau breaks). After I made it up the mountain, I included some faster-paced intervals to work on my pacing. My overall time was 61:19, average pace = 7:18. I'm pretty sure that was a personal best on this course. Considering that I was proceeding cautiously thanks to my calf tweak, I felt pretty good about it. I'll make it a goal to finish that run at under 7:00 pace at some point.
Tomorrow I am hoping to do some interval work on a shorter run -- if my calf cooperates! It doesn't seem any worse than back in January, and I was able to run through it then -- just had to pay close attention to my footing.
I decided to run through my calf tweak today and did a 5.1 mile run with fast-paced intervals. The intervals were irregular - I did some on uphills and others on more level terrain. My time was 37:55, although I guess I may not need to time runs with irregularly-spaced intervals. I proceeded cautiously at first due to the calf, but it felt pretty good and I really didn't have to hold anything back.
It's definitely changeable March in Bama. Wednesday morning I was running in a sock cap, sweats, and gloves in 25-degree weather. And today I was running in a tank in 70-degree weather. [img]/images/graemlins/laugh.gif[/img]
Tonight I am supposed to do weights - I beileve it's squat night. Oh boy! [img]/images/graemlins/laugh.gif[/img]
Saturday night weight workout went pretty well. Last Saturday, I did weights first and then ran immediately afterward. That may be okay if I have to do it because of Sat. evening plans (which we rarely have - LOL), but otherwise, I think running early in the day and weight training at night is the best combination when doubling up on Saturdays.
I did my first week of BOM Phase 4 intmdt, Workout C last night.
**Probably need to stick with these poundages next week and work on form. I was raising my torso on the last rep in the second and third sets. Nevertheless, my BB Rows have improved a lot while doing BOM. I used to avoid them in favor of single arm DB rows.
** I decided to focus on doing all of my squats in this workout phase as deep as possible, butt to da flo'. In the past, my tendency has been to go heavier, while only making myself go to parallel or a little further. Based on my muscle soreness, I feel like I get a much better hit on my legs if I do the deep squats. So I am leaving the ego in check and backing off on the squat poundages in favor of form. No 300+ squats for me for awhile -- but that will be pretty cool if I can work my way back up to a 300+ squat going as deep as possible.
The work sets were supposed to be 6,5, and 4 reps followed by a backoff set of 10-15 reps. I did 6,6, and 5 -- so I should be able to move up my poundages next week. My legs were trashed, so I could only get 9 on the backoff set at 220#.
AB Sets:
1. Curlup/Legs in Air/ Weighted: +50 35 reps
2. Russian Twist/Feet Anchored +30 13 reps each side
3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 12 each leg
SUNDAY MORNING - Today is my long run day. I have already pounded down about 1100 calories worth of pancakes I make from stone ground whole wheat flour, oat bran, ground flax, and chopped pecans. Pretty good stuff! I haven't settled on a distance or course yet.
I'm thinking about running in a 15K next Saturday, March 12th. It's 2 hours away, but the race doesn't start until 9AM. It may be my only chance to do a race in March. All other options are 5K's, and I prefer to do longer races right now. I have never done a 5K!
(Watched Forest Gump with my 11 yr old last night. [img]/images/graemlins/smile.gif[/img] )
I'll be watching this log, since you are fast becoming the epitome of balanced athleticism! (Hey, wait a minute, I'm a martial artist; that's supposed to be me! [img]/images/graemlins/wink.gif[/img] )
Thanks, Chris! Having me associated with the word "athleticism" sounds bizarro to me. I was not a very good athlete when I was young. And I am certain I would get kicked out of martial arts class in no time and awarded a pink belt. [img]/images/graemlins/tongue.gif[/img]
Is that really you in the avatar?? I always thought that was the best on the board.
I had a good long run today. 13.7 miles, time was 1:46:15. Ave. pace= 7:45. I cranked it up somewhat for the final mile and did that in 6:42. I was really happy with the overall pace. I don't think I have ever done a course with this series of inclines and averaged less than 8:00 pace -- maybe even more like 8:10. I'll have to check my logs. I thought I was going to bonk at around 10 miles when I started heading back up a long stretch of mostly uphill terrain. I suddenly got really hungry -- with hallucinations of Snicker's Bars and water pitchers!
I'm thinking more seriously about doing the 15K in Sheffield, AL next Saturday. It's called Huff'n-Puff on the Bluff. Last year there were less than 200 entrants, so not a big race. The course is hilly, but from the elevation profile, the worst hills have elevation changes of 100 feet. Should be a good trainer for next month's 15K in Birmingham.
Originally posted by BamaDave:
[qb] Thanks, Chris! Having me associated with the word "athleticism" sounds bizarro to me. I was not a very good athlete when I was young. And I am certain I would get kicked out of martial arts class in no time and awarded a pink belt. [img]/images/graemlins/tongue.gif[/img]
Is that really you in the avatar?? I always thought that was the best on the board. [/qb]
It COULD be me in the avatar, and even my daughter thought it was. She wondered when I was near a mountain! [img]/images/graemlins/smile.gif[/img] However, it is a former black belt classmate of mine, Paul Kim, a young man who is now serving our country in the army as a medic in training. Paul is my height, but he was at least pounds lighter. If I duplicate that picture someday, I will look a bit thicker. Nice shot, isn't it? He was in Colorado at the US Olympic TKD training center.
I ain't doin' nothin' today. My legs are trashed after three runs and squats since Friday. Well I did take the stairs up to my 9th floor lab today, so I guess I can count some short cardio. [img]/images/graemlins/tongue.gif[/img]
Damn Dave that is some pretty impressive weight, espically for deep squats! Don't be selling yourself short around here. Running can't be taking too much away from you. A little time off is usually a good thing.
Yeah, Damn Dave! Those ARE good numbers in any case, but expecialy for a wispy marathoner. [img]/images/graemlins/laugh.gif[/img]
Curious: what's your deadlift? I read Dan John's piece at tmag (I like him) in which he said (if I recall correctly) minimum strength before more serious or complicated training should be deadlifting twice your bodyweight, benching your bodyweight, and, ideally, military pressing your bodyweight. I'm a girlie man: still workinging on all of those.
I was waiting for a log like this. Everyone freaks out about cardio and lifting. I can't imagine most people feeling BAD about the #'s you're lifting...kicks the poop out of any of my lifts and you run ooooooo so much faster [img]/images/graemlins/smile.gif[/img]
Thanks, guys. The only reason I was moaning about my numbers is because they have remained fairly stable overall for about 2 years. I did a little better on the deep squats than I expected, so Ian and Lou may have delivered me a little extra punch in the legs even through all of my marathon training. I am definitely glad that I have been able to maintain most of my strength while doing all of this running -- and the "BOM" workouts have no doubt helped with that. I know my strength isn't really going to improve much without a bulking diet and cutting back on the running - and I don't want to do that... so, not likely to happen in the near term until my goals change.
Chris - I am deadlifting tonight, so I will see how I do! I have actually been dropping somewhat in deadlifting strength since January, when I did a workout where I managed 2 sets of 6x280. I believe my all-time best deadlift is around 330. I haven't tested it in a long time and could not do that now. Last Summer, I was able to do 320-325 for one rep while doing Homegrown Muscle.
My weight is about 177 -- so I cannot deadlift twice my weight. I can bench my bodyweight (my one rep max is ~200 -- and I believe my all-time is 205). Military pressing my bodyweight - bwahahahahahahaha. Yeah, right! Not even close on that one!!! Shoulder exercises are my hardest ones for gains, with bench press coming in second.
Gobbla - Haha - thanks! Are you back in the U.S. now?? I noticed your From: line says Illinois instead of Qatar. Welcome back!
yep made it back last month. I got a bacterial infection in my stomach that took me out of action for about a month and a half then when I finally got back I sat on my ass and gorged for another month.
now my run times are crap and the strength is hurting...BUT I'm doing pretty good about consistant gains so it's all good.
I don't know about anyone else but I typically try to up the weight about every 3rd week or so...most barbell lifts I don't really notice an extra 5lbs (total) but that adds about 20lbs a year...not too shabby for a skinny white boy!
Originally posted by kmwest:
[qb] Yeah, I always thought the military-pressing-bodyweight rule was a little crazy. I think I'd be lucky to get 120 on a military press and I weigh 145. [/qb]
Last Summer, I was able to do 130. But that was a struggle. I was around 180# at that time, so only 72% of my body weight.
Originally posted by gobbla:
[qb] yep made it back last month. I got a bacterial infection in my stomach that took me out of action for about a month and a half then when I finally got back I sat on my ass and gorged for another month.
now my run times are crap and the strength is hurting...BUT I'm doing pretty good about consistant gains so it's all good.
I don't know about anyone else but I typically try to up the weight about every 3rd week or so...most barbell lifts I don't really notice an extra 5lbs (total) but that adds about 20lbs a year...not too shabby for a skinny white boy! [/qb]
Sounds like a nasty infection! No doubt a long stomach infection like that can take a lot out of you.
Most exercises I cannot make gains like that anymore. I have been gaining in BB Rows while doing BOM, but I really didn't do them that much prior to this program. I always did single-arm DB rows. I don't know whether this is true for most people, but I can single arm row substantially more than 50% of what I can BB row, whereas the opposite is true for DB Bench presses. I can DB bench (per arm) substantially less than 50% of what I can BB bench press.
LOL, gobbla! No problem on staying away from the EggNog!
I had a fairly good workout last night (3/8/05). BOM-Phase 4 intmdt - Workout A. Bench Press and Deadlifts.
BENCH PRESS (bar to lower chest) AFTER 3 WARMUP SETS:
6x175
3x177.5 (failed on 4th rep - yikes!)
4x177.5 (failed on 5th rep)
10x140
That's supposed to be a 6-5-4 scheme on the first three sets. No progress on Bench Press - in fact, this was slighly worse than last week.
DEADLIFTS AFTER 3 WARMUP SETS:
6x270
5x280
4x290
8x230
That was a vast improvement over last week. I think a lot of deadlifting is mental - I often have wild swings from week to week. The backoff 4th set was supposed to be 10-15 reps, but I didn't get there.
AB STUFF:
Hanging Leg Raises +20(ankle weights) - 12 reps
Weighted Curlups +50 DB -- 25 reps
Weighted side raises/ Roman Chair -- +50 db -- 10 each side
** this is on my "imitation" Roman Chair using my weight bench. I'm not sure I really get myself positioned completely on my side well enough. I have used my weight bench a lot in the past for these types of exercises, but I think maybe the Swiss Ball is better.
Lying single leg raises on Swiss Ball - 5 sec holds. -- 15 each leg.
I'm starting to get really tired of all of the ab work in the Book of Muscle workouts! LOL.
WED MORNING - 3/9/05 -- I wasn't really planning on running this morning, but my 9 year-old daughter woke me up at 4:30AM with bad dreams. I couldn't get back to sleep (kinda hard when you have 8 inches of one edge of the bed left to sleep on!), so I decided to get up and go running. I did a 7.4 mile course -- a hard one with several obnoxious inclines. I worked in some faster pace segments and also tried to keep my pace up on some of the uphills. I ramped it up some for the last 1.5 miles and did that in 9:49. Overall time was 55:31 with ave. pace = 7:30. I was happy with the time after only about 5.5 hours of sleep and having done deadlifts just 8 hours earlier. LOL. I'm almost certain that's a personal best for me on that course - so I think some of my efforts to increase my pace are working at least to some degree.
I'm still planning to race on Saturday. I probably will not do another run before the race, unless I happen to wake up really early again in the morning. Then I might do an EZ run. My preferred plan is to do weights on Thursday night and take a rest day on Friday. I'm trying to think of the race Saturday as a trainer for the one in April - but I'm sure once that competition thing kicks in, I'll go for max effort or close. I would really like to be able to do a sub-60 minute 15K -- but that would require just under 6:25 average pace. I think I can get there, but I doubt I am there yet. And I won't make that pace in the Birmingham 15K in April due to terrain. I'll be very happy if I can run this one on Saturday under 6:45 average pace, since I held that pace out to 10 miles in the 20K I ran in Oct 2004. And I'll be extremely happy if I can run it in the 6:30's, since that would be better than my 10K pace from Sept.2004. At least the weather looks ideal for Saturday!
Pretty good workout last night. My upper body is fairly trashed today.
Not including warmup sets:
I. Alternated Sets:
-- PULLUPS: +25x6 ; +30x5 ; +35x4
--SEATED BB MILITARY PRESS TO FRONT: 115x6; 117.5x5; 110x4
*Supposed to be a 6-5-4 scheme with increasing weights each time. In typical fashion for me, ny shoulder presses crashed. I had to back off to 110 to get the last set! Actually, the first two sets were pretty good for me on a seated press, so maybe there is some hope.
II. Alternating sets:
--EZ BAR BICEP CURLS: 6x104.5; 6x104.5; 10x89.5
--CLOSE GRIP BENCH PRESSES: 6x155; 2x160; 8x130
** I felt like my close grip bench presses were too close in weight to my regular bench presses. So I went closer with my grip on the second set, and could only get 2 reps with 160.
AB STUFF:
I. Hanging Leg Raises (+20 ankle wts) - 13 reps
II. BB Rollouts: 27 reps
III. Russian Twists/ Feet anchored +30 DB -- 12 ea. side
IV. Full V- Sits +20 ankle wts +20DB in hands -- 13 reps
My appetite has been really cranked up lately. I have been eating between 3000-3500 calories per day. So much for getting a little lighter for racing! I'm just going to go with the flow on that. If I lighten up, great. If not -- no big deal. It might gain me a couple of places higher in races, if I am lucky. LOL.
The guy who wins all of our races around here entered the Saturday 15K. So he will no doubt clean everyone's clock yet again (he came in second in the marathon - so he's almost a Kenyan). I'm expecting 200+ runners, since there are ~150 pre-registered. Last year there were some fast runners in this race, so should be very challenging. Interestingly, my age group (35-39) was not as strong as typical during last year's race. Based on last year's entrants in my age group, I would have a shot at a top 3 age group placement. But I think last year was likely an anomaly - usually the 35-39 group is the most competitive and hardest in which to place in the top 3.
No workout or runs today -- taking a rest day. Also a good day for a cheat dessert to store some glycogen for tomorrow!!
The temperature for the race was decent - 50's warming into the 60's. But the WINDS - yowza - very gusty and definitely had an impact on the run. ALSO - they weren't kidding about their claim that this is a hilly course. Definitely the hilliest race course so far in my limited racing experience. Not as hilly as home, but there was one obnoxious uphill stretch climbing a bluff along the Tennessee River that is similar to the nasty ones in my neck of the woods. Also, a couple of stretches along the Tennessee River waterfront that were really windy. In general, the course was relentlessly hilly - but usually with long, lower grade hills. Nevertheless, those long, lower grade hills can be exhausting!
My finishing time was 1:03:01, for an average pace of 6:46. I was 16th out of ~190 finishers. I won the 3rd Place award for the Male 35-39 group. That's my first racing award, which was pretty cool. Really, I was 4th in this age group, because the overall winner of the race was from my group and was ineligible for the age group award. I am sure my wife will want to prominently display the award plate with cartoon pigs and coyotes on it! I think I'll hang it up in the living room the next time she is out of the house.
This race was different as far as the competition. There were lots of fast, younger racers (late teens and early 20's), because this race was the Alabama State 15K championship. I guess the 15K championship isn't all that popular, because most of the faster contenders were from the local region. Also, for me to win an age group award with a 6:46 pace shows that the usual stiff competition in the Men's 35-39 group was not there.
Very good training race for me. I learned some things for the next one. First of all, I ate too much before the race! Almost as much as for the marathon. And that was okay for that race, but not for this one at a faster pace. I also went out too fast. I ran the first mile in 6:16, and it started out on a long incline followed by several up and down hills. So, 6:16 was too fast on that terrain, and I never really felt like I got into "the zone" after that, in contrast to other races. My 5K split was 20:04, which was a little slower than my 5K split in the 10K I ran in Sept. '04. However, my 10K split was 41:24 (or a few secs either side of that), which beat my 10K race finish of 41:40. So I felt pretty good about that, given the terrain, winds, flub on going out too fast, and limited amount of pace training I have done so far. As a final challenge for this course, the last 0.3 miles included a long incline. That pretty much zapped my ability to gun it home and pick up a little bit of time. The course planners are sadists!!
The winner, Scott Strand, age 37, (and who wins everything around here), ran the course in 49:48. That was actually a minute slower than his winning time in this race last year - so he must have been feeling the winds too. LOL. The second finisher is 41 years old and finished in 52:03. He is taller than me, which seemed unusual for a fast runner, but is extremely thin. I would probably pick up some pace if I dropped 10 pounds or so, but my wife has already given me her thoughts on that!
I guess I will quit rambling on and on about the race. It was a well-planned, oustanding event. I was very surprised, since the community where this was held is not all that large. I will definitely run this one again next year. Now I just have to work on building some speed over the next 5 weeks before the next 15K --- again, on a hilly course -- probably worse than this one considering the finishing times from last year's racers.
Definitely no Sunday run today. I'm due for my squat workout. My legs are still fairly toasted this morning, so I will wait until later in the day to decide whether to go ahead with the weight routine or take a rest day.
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