First 10K of the year
Daylight Savings Time started and it was still dark when I got up. It was COLD. The roof was white with frost. I had a major restroom crisis this morning and took extra time to get out the door. When I got to the race place, it was still quite cold. My hands and feet were literally frozen until the race started.
Today’s race was at the same place as the last week’s event, but much better organized. 5K started first, then 10K followed. Pace signs were well marked, and participants seemed to know their paces and followed the sign well. There were no strollers, and I saw only one person who was with a dog. I started out slow and gradually got to my pace. It was actually a good run, except the mile markers were miplaced or missing. My GPS showed 6.43M total. There was no timing mat at the start, but there were 3 of them at the finish. The official result is more than my GPS time, and it doesn’t have gun time or chip time distinction, so it seems the the timing chip started all at the same time when the fastest runners in front of the pack started. That’s strange, but still this turned out to be my fastest 10K ever. I still cannot beat 60min, but am getting closer. When I was stretching afterwards, I noticed all the meadows and trees were St. Patrick’s Day color. It was sunny and a beautiful day.
Workout:
- Type: Run
- Date: 03/14/2010
- Time: 09:08:14
- Total Time: 1:01:20.92
- Calories: 514
- Distance: 6.43 miles
- Average Pace: 9:32.34/mile
- Max Pace: 6:27.1/mile
- Ascent: 1,219 ft
- Descent: 1,226.1 ft
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Thursday morning LSD run
I woke up overnight with bad right back pain and right shoulder pain. But I got up this morning to run. Since I have another race this weekend, I wanted to do a long run today.
About 40F and chilly, but clear sky, sunny and beautiful morning. My hands were cold most of the way. While running, I didn’t have right or any back pain. I felt a slight impact on balls of feet. After half way my calves got tight and stiff again, and couldn’t take any more step when I finished. I stretched and massaged afterward.
Warm-up: No satellite ~0.5M walk + very slow jog
Mile 1 No satellite: >9min ~0.8M very slow run
Mile 2 11:10 Slow and easy
Mile 3 11:15 Slow and easy
Mile 4 10:57 Slow and easy
Mile 5 12:47 Walked to eat gel; brief stop for stretching
Mile 6 10:58 Calves started tight & stiff
Mile 7 13:03 Calves continue to get tighter & stiffer; walked & stretched
Mile 8 10:59 Calves painfully tight & stiff
Mile 9 11:14 Calves painfully tight & stiff
Cool-down ~0.5M walk
Workout:
- Type: Run
- Date: 03/11/2010
- Time: 07:10:00
- Total Time: 2:00:00.00
- Calories: 554
- Distance: 9.8 miles
- Average Pace: 12:14.69/mile
Filed under: Run
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First 5K of the year
Today’s 5K race was supposed to start 10 AM, so I went to church and attended the 8 AM service and then headed to the race. Both of my ankles were not cooperative. As soon as I tried to jog, a sharp pain flared up. I was very worried and didn’t understand why, I didn’t have such ankle pains for more than a year. The race didn’t start until 10:23 AM, which was terrible but also gave me some time to do a lot of joint loosening, walking, and moving. My ankles got better. The event was disorganized and the course was bad– 2 ways on an narrow trail instead of making a loop, no more than 2 people could go in one direction. I and other people were stuck behind slow runners who ignored the pace groups and started earlier. Other than walked a few steps at a water station, I kept running. I had a minor side stitches along the way, but it was so minor I don’t even remember which side it was. There was no nerve pain today, and I just ran and ran. It turned out to be my 2nd fastest 5K. After I finish, a nice lady approached me with a smile and said “you were my inspiration! I followed you all the way and I was able to keep my pace, thank you!”. Wow, it never happened to me before. I always mark someone and follow and follow, never thought someone was following me. I wanted bananas but there were no bananas. They had oranges and bagels, nothing else. But the real problem was, there was no trash can at all.
Workout:
- Type: Run
- Date: 03/07/2010
- Time: 10:23:59
- Total Time: 00:28:10.14
- Calories: 244
- Distance: 3.09 miles
- Average Pace: 9:06.28/mile
- Max Pace: 7:04.53/mile
- Ascent: 402.9 ft
- Descent: 415.12 ft
Filed under: Other, Run
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Thursday morning LSD run
It was so challenging to get out of the bed this morning. It was colder than lately, I was sleepy, and the bed was comfortable. I’ve been having increasing difficulties getting back to my disciplined routine once I lost it. I tend to stay up late these days, mostly studying a foreign language. It was already 6:30 when I finally got up. And I spent for almost an hour preparing, foam rolling, ball rolling, warming up and getting out the door. Since I have a short-distance race this weekend, I wanted to do a long run today.
Low 40s and sunny, cool and comfortable to start running. But I was hungry. I "hit a wall" in just a couple of miles, started to feel lightheaded, out of stamina, lack of will to continue. I walked and ate gel. After that, I noticeably gained energy and "can do" spirit. After a half way, my calves got tighter and tighter again. Unusually, my right knee got painful toward the end. I couldn’t figure out exactly where though, muscle or kneecap or what, but it hasn’t been bothering for the rest of the day, so that’s good.
Mile 1 11:15 — slow & easy
Mile 2 11:27 — brief stop for loosening the tight left shoe lace
Mile 3 12:42 — walked and ate gel
Mile 4 11:13 — easy
Mile 5 10:42 — gradual downhill
Mile 6 10:45 — calves started to get tense & tight
Mile 7 11:06 — ate gel; calves tight
Mile 8 10:39 — calves tight, right knee painful at the end
Cool-down walk 5min
Workout:
- Type: Run
- Date: 03/04/2010
- Time: 07:34:31
- Total Time: 1:35:01.05
- Calories: 660
- Distance: 8.27 miles
- Average Pace: 11:29.66/mile
- Max Pace: 8:19.31/mile
- Ascent: 1,325.46 ft
- Descent: 1,364.88 ft
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Cloudy Monday morning short run
About 50F, cloudy, cool but unpleasant with 90% humidity after I warmed up.
Workout:
- Type: Run
- Date: 03/01/2010
- Time: 07:11:49
- Total Time: 00:38:05.75
- Calories: 276
- Distance: 3.45 miles
- Average Pace: 11:02.98/mile
- Max Pace: 7:52.44/mile
- Ascent: 661.93 ft
- Descent: 614.23 ft
Filed under: Run
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Saturday morning group/solo long run
Low to mid 50’s, partly sunny and turned warm. I went to a group run, but got alone like usual. My calves got tight and tense I had to walk twice.
Workout:
- Type: Run
- Date: 02/27/2010
- Time: 08:37:43
- Total Time: 1:22:01.07
- Calories: 609
- Distance: 7.55 miles
- Average Pace: 10:50.99/mile
- Max Pace: 8:13.83/mile
- Ascent: 920.8 ft
- Descent: 923.95 ft
Filed under: Run
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Wed morning run
Around 50F, very humid and unpleasant after it rained a lot yesterday. Lots of water dips everywhere. My calves were recovered by now, but my left ball of foot was still painful. I wore different shoes today to see if that would make any difference– maybe, maybe not, hard to tell.
Workout:
- Type: Run
- Date: 02/24/2010
- Time: 07:30:00
- Total Time: 00:54:29.00
- Calories: 394
- Distance: 4.86 miles
- Average Pace: 11:12.9/mile
Filed under: Run
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Monday morning run
Both of my calves were still sore from Saturday’s race. I did a short slow run.
Workout:
- Type: Run
- Date: 02/22/2010
- Time: 07:15:00
- Total Time: 00:40:00.00
- Calories: 291
- Distance: 3.63 miles
- Average Pace: 11:01.76/mile
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5-Miler race-day registration
I hadn’t been running much since the New Year started, and I was not ready for any race at this time, but yesterday I decided to run today’s 5-mile race just as a training and get motivations. I’d been really unmotivated once I skipped so many running plans due to crazy work hours and lack of sleep and travels and jet lag, etc. I’m glad I ran today. I got a terrible right side stitches around 2-mile marker, and I walked a little. After that there was a gradual downhill and I got my pace back. Rather than thinking how many miles I came, I kept thinking how many more miles to go. From 3- to 4-mile marker, there was a guy who was breathing very hard and loud. I was quite annoyed with that loud painful breathing, so I tried to run faster to get ahead of him. I passed him and wasn’t annoyed for a while, but then after 4-mile marker, he caught up with me, continuously breathing really loud and painfully, then passed me and kept ahead of me for the rest of the race. Right before the finish, a young girl sprinted from my back and passed ahead of me. I saw the clock ticking at the finish, so I ran faster (but couldn’t sprint like those youngsters) to get in before the clock turned to 48min.
My breath was so rough after I finished I didn’t want any food right away. I went to the chiropractor’s tent to hear about what they could do to my long lingering problems from my left head to toe. After that, I had pancakes and fruit. They had tons of food, one of the best for such a short small race. As my body cooled down, I got very cold with my sweaty wet clothe, so I walked back to my car. Today I didn’t see any single face I knew, not even those medal hogger fast runners I usually see in every local race.
Official result is up on the web. My official record is slower than my GPS. The person who finished right in front of me was a little girl, but official result has a guy’s name. Every time I go to a race that doesn’t use timing chips, official result is always slower than my GPS, with some mysterious/unregistered people ahead of me.
Workout:
- Type: Run
- Date: 02/20/2010
- Time: 08:33:01
- Total Time: 00:47:57.12
- Calories: 403
- Distance: 5.07 miles
- Average Pace: 9:27.82/mile
- Max Pace: 6:28.35/mile
- Ascent: 602 ft
- Descent: 571.25 ft
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Foggy Wednesday morning run
It was very foggy and cool. I was able to run comfortably at a decent pace. I stopped a couple of times to take these photos.
Workout:
- Type: Run
- Date: 02/17/2010
- Time: 07:20:00
- Total Time: 00:44:00.00
- Calories: 328
- Distance: 4.1 miles
- Average Pace: 10:44.01/mile
- Max Pace: 7:19.02/mile
- Ascent: 587 ft
- Descent: 603 ft
Filed under: Run
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