Since July 19, 2012 ...

Hi friends, I’m sorry I’ve been out of touch. Since the last post, I took some time off from running, some time away from DMV, and then headed to CA to visit family, and gather my focus back to training for Thunder Road Marathon.  Looked over my log, I quickly sum up a very brief summary for how the training been going…

For July 20 – July 22 – flied out west to CA.  On the morning of 21^st and 22^nd, I ran on Pacific Electric Trail near my brother’s house for 14.2 and 10.1 miles, respectively.  The temp was pretty cool and very dry before 09:00 during the morning hours in Ontario CA; which helped out of a lot with the run. 

For July 23 – July 24: I ran with even cooler temp in Bay Area.  While I was there, I ran an 8x800 repeats workout on a local high school track.  I think the plan was to run 2m’55s per 800m with 400m break; then splits are:

2m’51.34

2m’57.23

2m’59.14

3m’00.04

2m’57.68

3m’01.50

2m’56.94

2m’56.02

July 26 – July 29, after a week away, I was slowly adjust back to the hot and humid environment and ran for 41m’38s’, 1h’40m’16s’, and 1h’18m’55s’, respectively, with a day off on July 27. 

July 30 – August 5, I had a pretty good training week with few notable workouts.  I did a 5 x miler repeat on August 1 and strong finished in Riley Rumble Half marathon.  I finished the week with 5h’58m’39s’ of training, approx. 48.5 miles.  For Riley, I finished slower than 2011, but some reason, I felt stronger and relax, maybe I didn’t race hard enough after all.

August 6 – August 12, I had another good week of training.  Notably, I ran 6 miles on local middle school football field on Monday, 3 x 10m’ repeats on Hais Point on Wednesday, and raced in Going Green Track meet on Friday. 

I raced two events in the track meet, the 2-miler and the miler.  I didn’t know I perform a new personal best in the 2-miler long after; I finished with a time an 11m’37s’, splits were 1m’24.01s’, 1m’26.20s’, 1m’24.5s’, 1m’28.65s’, 1m’28.27s’, 1m’32.45s’, 1m’27.98s’, & 1m’25.75s’.  However, my miler time was much slower and I finished with a time of 5m’37s’.   

I ran easy six the very next morning with less than 12-hour break and very relax 16 miles on Sunday while Lin rode her bike next to me.  I saw a Red Fox chasing a Chicken Nuggut furiously on Rock Creek Trail.

Ran easily for 45m’29s’ approx. 6.1 miles on a ball field on August 13, 45m’51s’ approx. 6.5 miles on Tuesday, ran a 5xmiler on Wednesday, and very easy on ball field on Thursday for 53m’29s’ approx. 7.2 miles with my very sore legs.  The workout on Wednesday was pretty good without any help, since Jordan, Bob, Scotty, Andy, and Art were all absent; the splits were

6m’00.48

6m’06.20

5m’58.25

6m’01.75

6m’01.87

I am going increase the repeat distance starting next week. 

I am taking a day off today, then run a 15 miles tomorrow morning, and then Comus XC 5K in the evening with MCRRC where I ran 22 minutes flat in 2011; I’ll see what I can do this year.  It should be fun this weekend.

RTHK2 just had this old song on, I love it, and wanna share with ya.

I

November 11 - November 12, 2011 (Personal Best in CCC 5K)

11/11/2011 - I felt very strong and fresh with Thursday off, got out and ran very easy in the morning for 23m'51s' approx. 3.2 miles as a pre-race warm up.

11/12/2011 - I felt very well this morning and got to starting of Candy Cane City 5K around 07:30.  I stroll around for about 1.8 mile as warm up.  Then I changed shoes and took some shoes off.

"GO” was call out at 08:00 and I ran out with pack of eleven (or so).  Three of them were drop behind me within the first mile.  I hold my pace and hit the first mile at 5m’36.55s’ I was little surprise when I see that.  I know I been train well, but really?!  Then the race is got onto Beach Drive and we made a 180 degree turn out at half way; it is small incline from there, and then I hit second mile at 5m’55.72s’.  I noticed the pace is slow down and known that finished line is near.  So I picked up some toward the end.  I ran this race before and knew I need to run around an island on Meadowbrook Lane.  So, I let a guy pass me and use him as my wind blocker.  Mile three marker is on the services road off Meadowbrook and I hit 5m'41.30s’.  With him ahead of me, I been able to pass him around mile 3.05, and then charged to the end with a brand new 5K Personal Best of 18m’21s’.  I think this PR is due to all those mileage I been doing on the oval.

After the race, I ran down Beach Drive via Valley Trail and back for additional 11.8 miles to add into my 16 miler long run.