Well, 2012 has been a pretty good year for running. I ran some of my fastest times, collected a few trophies, completed two marathons (Nashville and Atlanta), and completed my goal of running 1200 miles in 2011!
Here are a few highlights:
1. Two half marathons in January: Red Nose and Warner Robins.
2. Set a PR of 2:30 on the New Thanksgiving Atlanta Half Marathon Course. It is, however, short of my 2:20 PR set in 2009 on the old course.
3. Completed two marathons: Nashville (5:46) and Atlanta (6:00).
4. Set a 10k PR in Madison with a time of 1:00:19! Hopefully I'll break an hour in 2012! Set a course PR for the Macon Labor Day Road Race (1:01:52)
5. Broke the 29 minute barrier in two 5k races!! The Steeple Chase 28:28 (Covington, GA) and the Race Against Violence 28:03 (Conyers, GA)
6. Set a course PR in the Covington Fuzz Run 29:19!
7: Set course PRs in the Covington YMCA's Cheerios Challenge 5k 31:22 and 10k 1:02:56. I also received a winged foot trophy for my 10k run!! (I've wanted one of those for years!)
8. No trophy in the Elks Aidmore run this year, but I set a course PR, running this 5k trail run 4 minutes faster than my previous best! I believe the time was 31:20 or something like that! Anyhow, I felt great about the result!
It was a very good year, overall. I look forward to another great year of running in 2012. Perhaps this will be the year I break an hour in the 10k and 28 minutes in the 5k. Who knows, I might even break 2:20 in the Half Marathon. At any rate, I plan to work on staying fit and having fun!
I'll be running the Red Nose Half Marathon in good old Columbus Georgia next Saturday, January 7. Hoping to break 2:30 for a course PR. We shall see!
Showing posts with label Atlanta Marathon. Show all posts
Showing posts with label Atlanta Marathon. Show all posts
Saturday, December 31, 2011
Thursday, November 3, 2011
Atlanta Marathon: Head for the hills!!
Well, It was a beautiful day for the Atlanta Marathon. It began on a cold note, however, with temperatures in the mid 30's. I decided to stick with my long sleeved tech shirt, and used some socks for gloves. I ran in shorts, knowing that once we got going, I would feel about right. My hunches were correct, and I discarded the sock gloves somewhere in the first mile. It was a good run, but the hills got to me! I'll write a more complete report tomorrow evening. For now, here is a copy of my splits:
MILE TIME CHANGE AVG. PACE
MI 1 11:46 -- 11'46"/mi
MI 2 24:15 + 0:43 (6%) 12'29"/mi
MI 3 36:53 + 0:09 (1%) 12'38"/mi
MI 4 49:53 + 0:22 (2%) 13'00"/mi
MI 5 1:02:45 - 0:08 (1%) 12'52"/mi
MI 6 1:14:46 - 0:51 (6%) 12'01"/mi
MI 7 1:26:30 - 0:17 (2%) 11'44"/mi
MI 8 1:39:12 + 0:58 (8%) 12'42"/mi
MI 9 1:52:15 + 0:21 (2%) 13'03"/mi
MI 10 2:05:18 -- 13'03"/mi
MI 11 2:18:28 + 0:07 (0%) 13'10"/mi
MI 12 2:31:26 - 0:12 (1%) 12'58"/mi
MI 13 2:44:06 - 0:18 (2%) 12'40"/mi
MI 14 2:57:18 + 0:32 (4%) 13'12"/mi
MI 15 3:10:24 - 0:06 (0%) 13'06"/mi
MI 16 3:24:24 + 0:54 (6%) 14'00"/mi
MI 17 3:37:18 - 1:06 (7%) 12'54"/mi
MI 18 3:51:17 + 1:05 (8%) 13'59"/mi
MI 19 4:04:13 - 1:03 (7%) 12'56"/mi
MI 20 4:18:23 + 1:14 (9%) 14'10"/mi
MI 21 4:33:35 + 1:02 (7%) 15'12"/mi
MI 22 4:48:15 - 0:32 (3%) 14'40"/mi
MI 23 5:02:42 - 0:13 (1%) 14'27"/mi
MI 24 5:17:04 - 0:05 (0%) 14'22"/mi
MI 25 5:33:24 + 1:58 (13%) 16'20"/mi
MI 26 5:49:54 + 0:10 (1%) 16'30"/mi
MILE TIME CHANGE AVG. PACE
MI 1 11:46 -- 11'46"/mi
MI 2 24:15 + 0:43 (6%) 12'29"/mi
MI 3 36:53 + 0:09 (1%) 12'38"/mi
MI 4 49:53 + 0:22 (2%) 13'00"/mi
MI 5 1:02:45 - 0:08 (1%) 12'52"/mi
MI 6 1:14:46 - 0:51 (6%) 12'01"/mi
MI 7 1:26:30 - 0:17 (2%) 11'44"/mi
MI 8 1:39:12 + 0:58 (8%) 12'42"/mi
MI 9 1:52:15 + 0:21 (2%) 13'03"/mi
MI 10 2:05:18 -- 13'03"/mi
MI 11 2:18:28 + 0:07 (0%) 13'10"/mi
MI 12 2:31:26 - 0:12 (1%) 12'58"/mi
MI 13 2:44:06 - 0:18 (2%) 12'40"/mi
MI 14 2:57:18 + 0:32 (4%) 13'12"/mi
MI 15 3:10:24 - 0:06 (0%) 13'06"/mi
MI 16 3:24:24 + 0:54 (6%) 14'00"/mi
MI 17 3:37:18 - 1:06 (7%) 12'54"/mi
MI 18 3:51:17 + 1:05 (8%) 13'59"/mi
MI 19 4:04:13 - 1:03 (7%) 12'56"/mi
MI 20 4:18:23 + 1:14 (9%) 14'10"/mi
MI 21 4:33:35 + 1:02 (7%) 15'12"/mi
MI 22 4:48:15 - 0:32 (3%) 14'40"/mi
MI 23 5:02:42 - 0:13 (1%) 14'27"/mi
MI 24 5:17:04 - 0:05 (0%) 14'22"/mi
MI 25 5:33:24 + 1:58 (13%) 16'20"/mi
MI 26 5:49:54 + 0:10 (1%) 16'30"/mi
Saturday, October 22, 2011
5k in 28:03!! Marathon Next Week
I'm feeling good about next week's Atlanta Marathon. Tapering is going well. It is so easy to taper!
Ran a 5k road race in Conyers Race Against Violence this morning! Set a PR for 2011 of 28:03!! I haven't run that fast since my 28:28 last April in the Covington FUMC Steeple Chase! I believe that the cross training is paying off, especially for those short distances!
However, when it comes to the marathon, all bets are off. We shall see what happens next Sunday. Perhaps I will be able to give a good report about my race. I know that I can finish, I've proven that many times in recent years. The questions that linger in my mind, are: Can I run it faster than 5:30? If so, how close can I come to the 5 hour mark?
Feeling great for now!!
Ran a 5k road race in Conyers Race Against Violence this morning! Set a PR for 2011 of 28:03!! I haven't run that fast since my 28:28 last April in the Covington FUMC Steeple Chase! I believe that the cross training is paying off, especially for those short distances!
However, when it comes to the marathon, all bets are off. We shall see what happens next Sunday. Perhaps I will be able to give a good report about my race. I know that I can finish, I've proven that many times in recent years. The questions that linger in my mind, are: Can I run it faster than 5:30? If so, how close can I come to the 5 hour mark?
Feeling great for now!!
Sunday, October 16, 2011
10k PR and 10 miles at 30 seconds faster than marathon pace
Swimming and rest has been helping my ankle pain slowly disappear. So on Saturday I ran 10.3 miles at a faster than marathon pace. I sandwiched this between half mile warm-up and cool-down walks.
A week earlier, I raced in the Madison, GA Fireman's 10K. I came within 19 seconds of breaking my goal of running 10k in less than an hour! Then I ran an additional 10 miles later that afternoon. My ankle felt fine, too. However, my quads and other leg muscles felt fatigued from the speed work done during my 10k PR. The next morning, all was well thanks to a good night's rest.
Because of the potential of more ankle pain, I ran this workout on the track, instead of on the road. I found that this was not a problem. However, my most difficult problem was the inevitable slowing of the pace from miles 8 to 10.
It was a good workout, but it felt unnecessarily difficult. Probably because I have had to reduce the amount of running to help my ankle.
I suppose that this could hurt my marathon time on October 30, but at least I will be running on a good ankle. It appears to be healing steadily, so if I finish at a slower pace, I will be able to finish more marathons later at a faster pace.
A week earlier, I raced in the Madison, GA Fireman's 10K. I came within 19 seconds of breaking my goal of running 10k in less than an hour! Then I ran an additional 10 miles later that afternoon. My ankle felt fine, too. However, my quads and other leg muscles felt fatigued from the speed work done during my 10k PR. The next morning, all was well thanks to a good night's rest.
Because of the potential of more ankle pain, I ran this workout on the track, instead of on the road. I found that this was not a problem. However, my most difficult problem was the inevitable slowing of the pace from miles 8 to 10.
It was a good workout, but it felt unnecessarily difficult. Probably because I have had to reduce the amount of running to help my ankle.
I suppose that this could hurt my marathon time on October 30, but at least I will be running on a good ankle. It appears to be healing steadily, so if I finish at a slower pace, I will be able to finish more marathons later at a faster pace.
Thursday, September 29, 2011
Marathon Training: Sometimes it's better to rest and cross train
My ankle/heel has been bugging me off and on for several months. I've been running because I can and it doesn't feel bad when I run.
However, after running my recent 26 miler to newborn and back, I decided that It might be a good idea to lay off a little, so that my upcoming Atlanta Marathon will be a great run instead of just a mediocre attempt. I reduced my mileage last week and decided not to run at all this week. I have substituted laps in the pool instead. It has been a nice change of pace and my ankle feels so good that I'm thinking about running every day. However, I'm not going to run this week! Then, when I run next week, I will love every minute of it.
Hopefully, my ankle will feel just right up until marathon day and I can complete my final long run AND run through the taper. If not, I'll focus more on swimming and minimize the running before the marathon. I have after all, completed three runs of 20 miles or longer for this training cycle!
I'll probably try some speed work Saturday. Ankle feels great today!
However, after running my recent 26 miler to newborn and back, I decided that It might be a good idea to lay off a little, so that my upcoming Atlanta Marathon will be a great run instead of just a mediocre attempt. I reduced my mileage last week and decided not to run at all this week. I have substituted laps in the pool instead. It has been a nice change of pace and my ankle feels so good that I'm thinking about running every day. However, I'm not going to run this week! Then, when I run next week, I will love every minute of it.
Hopefully, my ankle will feel just right up until marathon day and I can complete my final long run AND run through the taper. If not, I'll focus more on swimming and minimize the running before the marathon. I have after all, completed three runs of 20 miles or longer for this training cycle!
I'll probably try some speed work Saturday. Ankle feels great today!
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