Thursday, September 19, 2013

Bucktown 5k Race Recap

A light drizzle greeted us at the starting line and the streets had some puddles to avoid but for the most part the cool temps were ideal conditions. My friend and I were assigned the A Corral, but it was a little crowded for our liking so we settled with toeing up to the line of the B Corral which worked out great. I let about 20 people pass me in the early going, but steadily started to reel them in as the race unfolded. My mile splits were as follows:

7:01
7:26
7:05

I gave myself a breather during the 2nd mile after going out a little quicker than anticipated, but had a lot left for the finish. During the third mile I passed many people from Corral A despite a 90 second head start. It felt great to be doing the math in my head knowing that as long as I didn't fall down I would have a sweet new PR.

I finished in 22:33 almost a full 2 minutes better than last year!

Wednesday, September 11, 2013

Registered for Bucktown 5K

So I lost track of the date of the Bucktown 5K and was just alerted that it is this Sunday. Figured I was feeling good and got a good 20 miler in last Sunday, so I pulled the trigger and signed up. I ran this last year in 24:26 and have to imagine I’m in better shape this year to shoot for a new PR.

Last night we did some track work.  2X3 miles with 1 mile recovery.  I worked in 8.5 miles total with the 3 mile pairs at an 8:10 pace.  I was very happy with the effort and seemed to get stronger as the night went by.  Ended the evening with a foot race against Dan for one lap.   We were cruising, but he had one extra burst and left me behind.  Next time, I’m making the first move and he is going down J

Tuesday, September 10, 2013

Catching up with some runs...

Recap from Thursday 5th - Monday 9th
Monday Evening - 5 miles at 9:03 pace
Monday Morning - 2 miles at 11:00 pace
Saturday Morning - 20 miles at 12:37 pace
Thursday Evening - 9 miles at 8:25 pace
Thursday Morning - 4 mile's at 10:41 pace

Notes
Thursday's run had 7.75 miles at tempo of 8:10.  I felt this was my best training run of the year.
Saturday's 20 mile was a great LSD run. Maybe a little bit slower than planned, but wanted to make sure I kept heart rate low throughout.

Inside 5 weeks until the big day. Trying to step up the miles with some morning runs and really focusing on nutrition to try and slim down a bit.


Tuesday, September 3, 2013

Oak Brook Half-Marathon Race Recap

I woke up early and a little anxious around 4:30 AM for a 7:00 AM start.  The ground was still a little damp from some overnight thunderstorms, but the sky was clear as was the forecast.   Checked some emails, put on my gear I laid out the night before, and was out the door.  It was still very early, about 5:30, so I went to go get a coffee.  I really didn’t plan on drinking it but since it is so apart of my morning routine I thought I could just take in the smell as I drove over to the race.

My pre-race dinner consisted of 5 pork tamales and a couple of big glasses of water around 6:00 PM.  When I woke up, I drank another 16 oz of water had some caffeine waiting for 20 minutes before the start.  The smell alone of Starbucks must have done the trick so I headed over to the ample port-o-lets near the start.  Met up with a couple of friends from work and before long they were singing the National Anthem.
There were 1050 runners spread across a wide street for the first ¾ of a mile so it was very relaxed and comfortable.  The opening 2 miles were primarily downhill so I was able to ease into the race ahead of my planned pace and felt great.  I did start to think at some point we would have to start climbing back uphill, so I tried to make the most of the descent.
The course winds around the outskirts of McDonald’s corporate headquarters and through some beautifully manicured Oak Brook parks and trails.  At about mile 7 there is a sharp ascent on Spring Road before ducking into Fullersburg Woods for some great crushed limestone trails.  At one point you climb a sharp hill, then dive back down and then climb that same hill again before leveling off.  My Midwest legs weren’t ready for these back to back climbs, but looking back it was pretty fun.  My wife and kids were waiting for me after mile 8.  Molly screamed “Irish Kenyan” and Danny(3) and Ellie(2) yelled “Go Daddy”.  The kids looked in awe as all the runners rushed by just a couple of feet away.  It was just what I needed as I headed into the home stretch.
Once out of the woods the temps had risen and the sun was at full strength with minimal shade.  I was still cruising near goal pace until I hit mile 11.  Thanks to the ample aid stations that seemed to be more frequent just when I needed them the most I was able to top off with some water and Gatorade before making a charge in the final mile.  Oh and a buddy of mine Dan Kozdron from the Western Cook Running Club gave me a nice surprise as a pacer for the final mile and a half.  It was good to see a familiar face and there was no way I was going to slow down now.
I charged into the final quarter mile and several spectators yelled out “Irish Kenyan” after reading my custom (iron-on) shirt.  This propelled me into a mad dash for the final stretch.  I had to reach back to grab a medal from the volunteers because I was still trying to slow down well after the line.  I finished with a new PR of 1:54:21.
Overall, the race is a must to add to your schedule.  Free parking is 500 feet from the start, there are ample aid stations, spectators can catch you at several points along the way, and the constant change in in terrain keeps it exciting.  The only thing lacking is a more eventful after party. A beer tent and a couple of vendors for the spectators could easily turn the post-race into a real party.
 


Friday, August 30, 2013

Tempo Thursday

Schedule called for 9 tempo miles, but I backed it down to 5 to prep for Monday's half.
After a mile warm up, put together the following splits. I would love it if these are my last 5 miles on Monday.

1. 8:39
2. 8:25
3. 8:29
4. 8:07
5. 7:43

Wednesday, August 28, 2013

3 X 1.5 Miles with 800 recovery

Total distance = 6.5
Pace for 1.5 intervals:
8:13
8:14
8:06
One more work of substance on Thursday, and then I'll rest the weekend to be ready for a Big effort on Monday - Oak Brook Half.

Tuesday, August 27, 2013

20 Miler!

Sunday's long run on the Salt Creek trail went great. 9 of us from the club met at 6:00 AM at Brookfield Woods and did an out and back to Fullersburgh Woods. I became a little dehydrated and had to shut it down to a slow jog after 18 miles, but other otherwise felt great. All systems go for Oak Brook Half on Labor Day.

Distance: 20 miles
Pace for first 18 = 9:33
Total Time = 3:16:45
Overall Pace = 9:50