I'm not sure why I didn't write about this last week - but, I've now entered my 18 week training cycle focused on the Army 10 miler. Last week was my first hard workout since Boston - and a mixture of fresh legs along with some cash incentives ($7,500 purse Race for Our Kids) prodded me into my first "real" race since Boston.
I knew that my place was going to be completely determined by who showed up. I'm just not in a place yet where I can mix it up with the big dogs. Well - pretty much every runner I was afraid of from Baltimore showed up today - along with a contingent from DC and No. VA (They somehow evaded our police barracade on both 95 & 295). The only thing I could hope for is that several of them would go out too fast and I could catch them on the brutal half-mile hill at the end.
It was not meant to be - other than Kyle allowing me to come within sniffing distance for the first and probably last time it was a pretty uneventful race. And except for a DNF - I was in the same place at a half-mile that I was at the finish. I got second in my age group - in a time that was six minutes faster than that place was last year. Proving once again that races cycle through fast & slow times - and if last year's results were slow you should probably count on them being fast this year.
Last Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 9.5 miles - hills - 7X400-600 meters
Wednesday: 10 miles
Thursday: 8.5 miles
Friday: 10 miles
Saturday: 4 miles
Sunday: 10.5 miles 10k 33:52 (5:11;5:31;5:36;5:28;5:23;5:36;1:06)
Total: 63.5 miles
This Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday afternoon: 9 miles Track workout
Wednesday: 8 miles
Thursday: 0 miles
Friday: 17 miles
Saturday: 6 miles
Sunday: 12 miles Survivor Harbor 7 mile
Total: 63 miles
Training blog of a distance runner & triathlete
Personal Records
5k - 14:35 - 1999 - MCC Indoor Conference Championships
10k - 29:59 - 1999 - Alabama Relays
Half Marathon - 1:10:10 - 2006 - Dexter-Ann Arbor Run
Marathon - 2:32:35 - 2009 - Boston Marathon
50 miles - 6:21:45 - 2009 - JFK 50 miler
Olympic Distance Triathlon - 2:09:56 - 2013 - Steamboat Springs
Half Ironman - 4:23:48 - 2013 - Kansas 70.3
Ironman - 9:48:04 - 2012 - Ironman Wisconsin
10k - 29:59 - 1999 - Alabama Relays
Half Marathon - 1:10:10 - 2006 - Dexter-Ann Arbor Run
Marathon - 2:32:35 - 2009 - Boston Marathon
50 miles - 6:21:45 - 2009 - JFK 50 miler
Olympic Distance Triathlon - 2:09:56 - 2013 - Steamboat Springs
Half Ironman - 4:23:48 - 2013 - Kansas 70.3
Ironman - 9:48:04 - 2012 - Ironman Wisconsin
Endurance: The Blog of a Distance Runner and Triathlete
Coaching
Are you new to running and not sure where to start? Or have you been running for awhile, but feel
like your performance has plateaued? I’d
like to help by writing a training plan built specifically for you.
I’ve been running competitively for almost 25 years. I was an all-state runner in high school and
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been in the top 100 finishers at both the Boston and New York Marathons. The key to maximizing
performance is having a good training plan.
The training theory that I will use to write your plan is
called “periodization.” The theory is
that in order to have the best performance for a goal race an athlete should
focus on different types of training at different times of the year.
Ideally I would plan out at least six months of training –
but this type of plan can be useful for as few as 12 weeks prior to a race.
Please contact me at bingram06@gmail.com
if you’re interested!
like your performance has plateaued? I’d
like to help by writing a training plan built specifically for you.
I’ve been running competitively for almost 25 years. I was an all-state runner in high school and
conference champion in college. I’ve
been in the top 100 finishers at both the Boston and New York Marathons. The key to maximizing
performance is having a good training plan.
The training theory that I will use to write your plan is
called “periodization.” The theory is
that in order to have the best performance for a goal race an athlete should
focus on different types of training at different times of the year.
Ideally I would plan out at least six months of training –
but this type of plan can be useful for as few as 12 weeks prior to a race.
Please contact me at bingram06@gmail.com
if you’re interested!
Endurance: The Blog of a Distance Runner and Triathlete
I self published a book based on this blog about my experiences training for the 2009 Boston Marathon.
You can find more information at https://www.createspace.com/4594176
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If you have any questions please e-mail me at bingram06@gmail.com.
You can find more information at https://www.createspace.com/4594176
Or on my facebook page https://www.facebook.com/endurancetrainingblog
If you have any questions please e-mail me at bingram06@gmail.com.
Training this week
Coming back soon
8 comments:
nice job today. that course is a beast and the sun was killer. several people collapsed on the course and i think you know that steve crane dnf'd... think about how scary that is.
Wait, your last mile was a 5:36? That is absurd! I guess Kyle was 1st in your age group?
Friday 17 miles? For a second I was going to say I'd be up for it but then I realized no, no I wouldn't be. Guess you're doing it Friday to knock it out of the way before going away on your trip!
I ran that race out of shape a few years ago, so I know how it is. Kip was there, too, out of shape. I think the time of year caught us off guard, but it might be worth training for in the future, considering the serious dough that's on the line.
@Kris: Steve Crane DNFing doesn't mean anything. I've raced against him and his old teammates enough to realize that that's their culture. They had a guy stepping off the course every other race. If they hadn't had so many talented runners, it may have mattered. But they did, so they still won races.
Personal disclaimer: That kid's still #2 on my hate-to-lose-to list. (Thank God I have a winning record against him, or else I'd have gone crazy by now).
Well - i know it's a little odd, but here's my reasoning for the 17 miler on friday. I didn't get a long run in this last week and don't want to skip it two weeks in a row, I doubt that I'll want to put in a 7-8 mile cool down after survivor harbor seven, and finally I want to run sh7 as more of a hard tempo run than a race - a 17 mile run two days prior will help me from getting too "frisky".
The thing i'm happiest about right now - is that this is one of the few times since college when I've gone from one training "cycle" to the next without going through a period of complete inactivity and major weight gain. You guys have a lot to do with that - so, thank you.
Great, I contributed to getting my own butt stomped by Ben!
BG: 6/4/2006 Race For Our Kids 10k
Dave Berdan 2nd 31:39
Brian Godsey 3rd 32:16
Kip Bitok 7th 33:13
In other years Dave has gone 31:27 and 32:23. Kip has run the fastest at 31:19 but has never won. Just some trivia for you guys on a Monday morning.
fbg- when i saw crane walking my first thought was, "oh, he knows he isn't getting top 3 so he dropped out," but since i don't know the guy i thought i'd give him the benefit of the doubt and pretend that he was having a tough day.
maybe fbg is right, but he still could have won $80 for first place in his age group and he drove over an hour to get there. It's not like there was no motivation if he wasn't in the top 3 - so, i'm guessing it was a little more serious than something that could be cleared up by vagisil.
I don't know, I offered him a Summer's Eve douche product and he declined, I said it might help him feel fresher.
We saw him on a run after the race with his buddy. Guess he was okay enough to run, just not in it mentally.
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