Old Bikes and Speed Plan

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Last Thursday I went on the 4 mile run with the group.  And Coach V came and ran with me.  And by ran with me I mean that we started at the same time and finished at the same time.

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Still, it was great to have her out there with me.  I tried staying with a couple of the guys that are always near the front of the run.  I stayed with them for the first mile and a half before I fell off a little.  Still the first 2 mile where at a 8:54 pace.  Which for me is pretty good and really consistent.

The third mile was horrible.  My calf tried to cramp several times.  My breathing got out of whack.  Just not a good feeling mile.  Still managed a 9:25 mile.  The third mile was much better.  Partially because I knew that the end was near.  The last mile I ran a 8:34.

So……Here’s the plan.

I’m going to run 3 days during the week.  Tuesday, Wednesday, and Thursday.  I’ve gotten word of a 4 mile group on Tuesday mornings.  Wednesday I’ll do speed work. Either hills, fartlek’s, or pyramids.  And then the Arrowhead Loop group run on Thursdays.

Saturdays will be a bit of a wildcard.  Every other Saturday I am signed up for a 5K in the AZ Sunrise series.

The guys at breakfast are trying to get rid of my excuses for not doing a triathlon.  As I’ve mentioned several times on here I’m not a biker.  The guys on Thursday believe its because my bike is from the Carter administration (1970s for those who don’t know who that is).  I have a mid 70’s Schwinn.

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Its not a bad bike.  Technology has just past it by.   One on the guys has offered to let me borrow one of his bikes that doesn’t fit him to get me started.  Which is nice since they can cost a lot of money for something I’m still not sure about.

They also invited coach V and I to a weekly open water swim that they do to practice for tri’s and some rides that they go on.

The swim part doesn’t worry me that much.  I’m a pretty strong swimmer and comfortable in a pool.  Haven’t done much in the way of open water but how hard can it be?

When I was in high school I was the manager of the girls swim team.  Which I know doesn’t sound like it would do much for my swimming ability.  It was great for my social life though.

Anyhizzle…..

Once or twice a week the coach would let me swim the practices with them and I was always in the inter-squad meet that they would do a couple of times a season.  I used it as off season training between cross country and track season.

I also plan on doing weight training on Monday, Friday and one of the days on the weekend.  I need to get my upper body strength built up so that I can do better at the Spartans and Tough Mudders.

My goal is to get under an 8 minute mile average for 5ks and try to take as much of that speed into the marathon training as I can.

And all in the Arizonian heat.  Should get interesting.

Until then….C-YA!

 

Sunrise Series and Prednisone

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Its been awhile but the break is now over!

Saturday I  the first in the Airzona Sunrise Series.  This is a set of 7 5Ks in different locations throughout the Phoenix area.  There is another race every other weekend.  Last Saturday was at Kiwanis Park in Tempe, AZ.

It was a nice out and back course that curved around a pond and beside one of the canals.  Pretty fast course, although, it did manage to go uphill both ways which is an interesting feat in an out and back.

I ran it in 28:13 making it the second fastest 5K since high school.  Given that I haven’t ran much in the past month. (This brings my total in the past four weeks to 7 miles.)  I’m pretty happy with it.

Everything felt good for the whole race. I was tired afterward, but nothing felt injured.  I do need to work on speed but I think that this was a good baseline run.  The next race is on June 9th.  So, I’ve got two weeks to find some more speed.  The main thing that I think that I’ll be fighting is the heat.

It’s starting to get hot here in the valley of the sun.  as in today hit triple digits and I don’t think we will be turning back until September.  So, That should make things interesting.

Speaking of that ridiculous cold/upper respiratory infection.  One of the lingering effects of it was a sore throat.  It just wouldn’t stop.  I lasted 4 weeks total and added an ear ache in the past week.  I only just got rid of it thanks to some high powered medication.  Namely another round of stronger antibiotics and a little thing called prednisone.

Prednisone is an interesting thing.  It’s a steroid used to reduce inflammation.  Namely my sinus passages.  Yes it had gotten that bad.  But it has some side effects.  I’m hungry.  Like REALLY hungry.  All the time.  I ate a big lunch today and was hungry about 5 minutes later.  I’m also really thirsty.  Like I drank about 250 ounces of water today.  The most fun effect though is that I’m wired.  Its like drinking about 10 pots of coffee all at once and no crash in the afternoon.  I’m getting a lot done at work right now and will probably start attacking the house tomorrow evening.  I’m hoping that I can go on a run tomorrow night as well.

 

Until then…C-yafb_img_1527546568846