CIM here we come

November 30, 2010

It’s been a bit of a crazy three weeks leading up to CIM. My goal is now somewhere between 2:45 and 2:50 … depending on how I’m doing by Saturday. A little over two weeks ago we ran the San Antonio half and I did well at that, that was followed by complacency on my part that led to a Quad strain, then a quick recovery and good running, getting married, then getting sick. So now I’m still sick, probably hit my worst state so far and am hoping I recover by CIM. Depending on how I’m feeling it’ll be a great race or a not so great race … time will tell.


2 and a half weeks out and a little dinged up

November 19, 2010

It’s been a so so season really, I haven’t been as consistent as I should be with … well pretty much everything, running, diet, nutrition, strength training. On the good side I’ve managed to keep trudging along in the season and get fitter. This week I made a rookie mistake and didn’t run for three days and did a hard workout. On Sunday we ran the San Antonio half marathon and I had a good run. This Thursday was the warhurst, 4 sets of 1 mile at tempo and then 1200 at 10k pace. I managed 2 sets and on the third 1 mile my right quad started tightening up, just wouldn’t respond. Well between Sunday and Thursday I did absolutely nothing, just let my legs get all tightened up. It was laziness on my part on Monday and Wednesday and just a stupid mistake. Even as I was thinking of the Thursday workout I thought it would be iffy to run a hard workout after a hard Sunday run and nothing in between. There’s definitely something up with the right quad, today’s 12 mile run turned into 6 since I felt it starting to tighten up again. Over the next two weeks the focus will be keeping somewhat active with the running to maintain fitness and doing what I can to get the Quad worked on. Race plan is still TBD.

San Antonio Rock n Roll Half Marathon Race and CIM Final Race Prep Report

November 15, 2010

Yesterday a decent number of Team Rogue members ran the San Antonio Rock n Roll half marathon. This is 3 weeks out from our race, CIM on December 6th. A 1/2 marathon three weeks out seems like a great addition to the training approach for the team, nice way to test the legs out and gauge where our fitness lies. Overall I’m pleased with the run yesterday, a 2:45 marathon at CIM seems achievable … not a for sure thing by any means but something between 2:45 and 2:48 seems like something I could manage given things go well.

Yesterday was a 1/2 marathon PR for me with a time of 1:19:19 (6:03 minutes/mile pace). The plan for the race was to go out at 6:05 for the first 6 miles, then down to 6:00 minute pace for the next 4 miles and then hold on for dear life. My overall time was 13 seconds off the “plan” so not too bad on the day.

6:02, 5:56, 5:59, 6:08, 6:08, 6:11, 6:00, 5:59, 6:02, 6:09, 6:03, 5:59, 5:58, 42

The first five miles were according to plan, after we reached the highest point on the course and were on a nice downhill for some reason I eased off too much and hit a 6:11 mile when it should have been faster. I just didn’t mentally gauge my effort well, something to keep in mind on the downhill’s at CIM. After that it was pretty smooth sailing until mile 10 which was a gradual uphill for most of the mile so the 6:09 mile. Then it was just getting into a rhythm and getting to the finish. I’m happy with where my fitness is, but not sure about breaking 2:45. The final race plan will likely come into place the week of the marathon given all the life things (getting married this weekend) that have to happen before that 🙂

As for the race, the support for Rogue’s was amazing. The number of people screaming “Go Team Rogue”, or “Go Kamran and Asia” was great, it seemed to also come just at the right time. Having Steve there right after mile 12 was nice, he gave me the kick in the ass I needed so I didn’t just get comfortable and take it easy at the finish. Seeing Ruth and John twice was nice, I’ve only been a spectator for this race in the past so appreciate them being out there to support all of us.

It was also great to finish and see Team Rogue Elite, Joe shared the good news about the 1-2-3 finish for the men, 2-3 finish for the women, and a men’s Olympic marathon trials qualifier to boot.  Not too shabby for a days running!

3 weeks till CIM for the Team. Time to sharpen the body and mind.

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