Where You Been?

It's the silly season. Life has been turned up to 11. Here are some quick points to make...

Marathon
So I did the Rehoboth Beach Seashore Marathon on December 11, the day after my 45th birthday. It was a cold day and I found Paul K. prior to the race so we hung for a while and did the first mile together. My goal time was 3:59:59 and my previous marathon PR was 4:24.

Here were the results... There were 619 finishers

oallplc name tag pace divplace/#fin/div/ #fin/gn
334 TOM COLLINS 4:12:02 9:37 52 70 M45-49 255 411 M

Full results are at www.lin-mark.com/results/resrb2010.htm

Body Composition
Tri 5
Abs 18
Quad 7
SU 5
35 mm = 11% bodyfat @ 197.8 lbs

Compare this to last two body comp tests. I'm getting leaner but didn't drop any weight from last weigh in. Though, I think this is to be expected as in colder months, I tend to gain weight. So, just holding the line would be a victory, at this weight.

Training
Here is this weeks schedule:

Mon row 5k sub 20 mins goal
Tues Run 10 miles
Wed off
Thurs 95# barbell squat press x 10 / row as many meters as possible in 2 mins / 2 mins off 3 rounds / 5 mins off then Pull-up x 10 / (no assisted, stay there til you get 10) As many box jumps as possible in 2 mins / 2 mins off / 3 rounds
Fri 60 min recovery ride
Sat off
Sun Run 13 miles / endurance pace

I'll try to write tomorrow to give an update on training status as I have cycled, ran and hit the rower.

This is why you train with other people

Yesterday, I had teed up a bike ride with some DC Tri people. When I woke up, it was a chilly 30 degrees or thereabouts. BRRR. But, because I had committed to meeting the group down at Georgetown by 10 am, I had to get up and get going. And, I'm glad I did. There were seven of us and I felt pretty strong and was pretty much on the lead part of the group the whole ride. This happened even though the cleat on my right shoe is worn out, evidently. On the hill by the Dalecarlia Reservoir, I tried to pull away from the two other guys on the front with me... but my shoe kept getting unclipped. Grrr. On inspection, the front of the clip was worn down so I had to adjust my stroke the rest of the ride. On hills, I couldn't only really "pull" on the left leg. I was still able to smoke up the Old Anglers Inn hill and separate from the rest of the group. It was a nice ride... though very chilly. But, a great example of why we train with other people... if I didn't have to meet the group, I may have stayed in my warm bed or done a less challenging ride later.

This morning, i was supposed to do a 13 mile run at a pace that put me under 1:55... my half marathon PR pace. Paul, who has been running with me on the long runs and who is also doing the RB Marathon, was joining me. We left the house at 10:25 am and it was chilly... AND windy.

We wound up doing a route that took us over 14 miles. About half of the route took us directly into a pretty strong gale, which I think was good practice for next week. Because I was bundled up appropriately again, the cold wasn't much of a factor. Downed half a water bottle of Accelerade and half a flask of Hammer Gel.

And, as you can see, I beat my PR pace. Again, I couldn't have done it without Paul. He really pushed me on the last 4 miles of the run. My mind was telling me that I was tired and to slow down, but as the results say, my body was still able to handle it.

Sub 4 hour marathon next week? We'll see... that is the goal. My marathon PR is 4:24 at the 2010 National Marathon on March 20 of this year.

Route
14.05 miles
2:02:18
8:42 minute miles
AVG HR 142

Like Air, Water & Food

I need to workout. It's that simple. If I don't get my workouts in, it's like going without air, water and food. I get restless and irritable. After the long run on Saturday, I was definitely wrecked for the rest of the evening. Sunday, I was still tender until about kickoff for Sunday Night Football. By Monday Night Football kickoff, I was chomping at the bit. I couldn't wait to get back out there. But, end of the month is very busy at work and I've had a lot happening around the house, too. So, I just couldn't get the workouts in. And, that made me feel kind of funky.

Until today.

After work, I did that 4 mile easy run. Felt GREAT and had to concentrate to hold back.

I did the modified neighborhood route.
4.86 miles
43:02
8:51 minute miles
HR meter was reading for first 10 minutes so I didn't get an average HR for this run.

Things have gotten chilly. I just hope it's not cold, wet and windy on race day next week. Forecast looks good right now.


Rehoboth Beach Weather Forecast