Thursday, June 30, 2011

#344: A Run in the Sun

I have set a speed goal for myself: an average pace of 11:00/mile for at least 2 miles. Today, in 84 degree air under a blazing sun, I came within 3 seconds of doing just that.

I know, I promised myself I was going to take it easy today. But then I got out on the trail and my stride felt so smooth and easy during warm ups, I just started pressing the pace right from the beginning. I knew I was only going out to the first mile-post and back. I also knew that the route is nearly all flat and straight. I decided to see just how fast I could go.

Used the 4:00/0:30 run/jog intervals again. I'm really starting to feel good about that rhythm, though I will definitely be walking the first few breaks during Monday's race. I want to have plenty of gas for the return trip.

Indelicate medical report: I felt a little chafing in the back of my leg... you know... where the thigh meets the bum? Of course, as I have already described, I have these empty bags of skin where the fat used to be and my bum was particularly blessed with that resource. There's a little more rubbing goes on there than I might like. Add that to one of the places I'll have "tucked" when I hit the Powerball. I'll need to make sure to apply a little Aquaphor on that "seam" before I run in the heat again.

I think this may be my last run until Monday. If I don't run again until the 10K, I'm OK with that.  In the past few weeks, I've had several quality sessions that were significantly longer than 6.2 miles. I know I can do it and I know that if I pace myself at the beginning, I can finish strong. That's my goal for the race: to finish strong.

When I registered, I had to indicate how long I thought it would take me to finish. Based on my times back then, I said 90 minutes. If I can keep from dropping anything on my foot between now and then, and the weather is at least bearable, I should be a lot closer to 70 than 90. That's not going to set the world on fire, but it would be a real milestone for me. I wouldn't mind breaking 70 minutes.

But this is my first 10K and based on the wisdom of my running elders, my goal is to finish. Just to finish. Everything else is secondary. No matter what the time, no matter what the weather, I intend to have a great day running with a few thousand of my closest friends.

Though, I wouldn't complain if we had a few early morning showers to kick off the 4th...

Peace,
Pennsy

No comments:

Post a Comment

There was an error in this gadget

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark mapmyrun.com medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork