USATF Oregon Road Mile Championships- Ran just ok

Took a drive up to Mt. Tabor On Memorial day to run in the Oregon road mile championships. This was definitely not a hobby joggers event as the field was stacked in each age group. Having the races go off at separate times was fun as I got to watch some really good masters and female runners duke it it out.

The first race to go was the masters men which was won in a sub 4:30.
Masters women in 5:20 something
Open Female 4:56

There were 20 people in my race, I started out well in 66-67 for the first 400 but I was not feeling my best and slowly faded to a 70 for the next 400 then a 72, then 71 to finish. I was a little disappointing as I wanted to be in the low 4:30's but given it was a 3 lap road course with a slight incline that you run 3 times. It was probably 5-10 seconds slower than on a track. Overall I was 15th in 4:40.57 If they had a finsh line clock I would of probably givin it a little more to get under 4:40.
 Technically this is the fastest mile I have ever run but if you convert all the 1500s I've run it is not.

Then I cooled down and watched the middle school races and drove back to Astoria.

It will be nice when I am at the Cape that I will only have to drive an hour at most for most races, and driving wise there is a huge difference between 1 and 2 hours. 1 hour is like ok cool, im driving. 2 hours is just tiring and especially when it is back and fourth.

I am hoping the website post some pictures soon.

http://www.ldr-oregon.org/2012/05/2012-usatf-oregon-1-mile-road-race.html

8x300 2min rest

 Conditions- 56 rain/wind

2mile warmup/ drills/ stretching

8x300 meters @ about mile pace or at least how I would start off a mile. the last 2 were a little harder

51,48,49,48,48,48,47,46 2min rest in between

2 mile cool down

Felt pretty good, nice and smooth, and ran in flats instead of spikes just because I obviously won't be able to lace up spikes for the road mile on Monday.

Beautiful Day, Nice Short work out feeling Great!

68 and sunny out!  The workout was a 800 at 1500 pace then a 400 all out.

So I did my 2.25 Warm up feeling pretty good

Did my strides and Drills and laced up my spikes.

800 65.x, 65.x for a 2:10-11ish time and felt great as I was thinking about going on an other lap or 2.  Definitely would of broke 4:30 today

Then took a 10 minute rest which I probably only need 4 or 5

58.39 from lane 3

then about a 1.75 cool down for about 4.7-5 total

Thursday 3xmile 1x200 2x100

In the am did 20mins on the Stationary bike along with some core stuff.

Pm 1.5 mile warmup 3x1 mile and actual miles too as I learned from volunteering at the last Astoria track meet that that track is 440 yards instead of 400 meters which also lowers my full 2mile PR to 10:08 instead of 3200 at that time.

Did some stretching and drills  and off with my first one.

The back stretch had a crazy head wind (18+ MPH) which slowed down my times significantly.

First one 78,80,79,81 5:18
1:42 rest
two 77, 80, 80,80 5:17
1:43 rest
last one 75,82, 80,75 5:12

9min rest was tired but thought I would get in a few things with a little faster turnover.
200- 32
100 15
100 14

1mile cool down jog.

Friday- 6 miles easy jog on the riverwalk with Erin. Legs were a bit tired

Last Track Meet of the Season. 1500/800

Friday, May 4th I took the day off work to go race at Mt. Hood Community College Twilight Meet. Conditions were not ideal, and the track was retaining water which obviously created some puddles on the track. I got to the stadium early to watch the thrilling Men's 10,000 meters, of one guy basically just doing a tempo run around the track. Guess what? He Won!

Now for the 1500. I was in the slower heat of 2, race started out and I found myself in 3rd after 100meters. We hit the first lap right around 66-67 in 4th which is perfect for me. Then I notice the pace started to slow a bit and the kid in the lead started to get some distance after 600meters. I made a move which I now regret and found myself in kind of no mans land as I was about 10 meters behind the leader and 10 meters infront of everyone else which was not the best ideal given the conditions.  At 800 I got right behind the leader which we hit in 2:14, kept the pace going. I was feeling strong and with 500 to go I was thinking I could win this race. But then at 400 the leader made a surge and I held back which was not smart off me. He ended up running the time I wanted 4:09 and I failed to change gears in the final 150 and got kicked down by 3 others who did not go with the pace and ended up just off my PR in 4:13.86

Now for the 800. Given my 1500 times I should be a 2:01-02 type 800 person. But that is kinda hard when you can only run an all out 400 meters in 57 seconds.  I was pretty much just having fun with this race. I laced up my Old School Jasari spikes for this one. The first 200 meters I took it easy and went through in 30.xx right in last place! then I passed 2 people by 400 in 61.xx  and then an other as I found my self in no mans land again. I felt strong the last 200 and didn't really tie up as I did last week which means I probably should of used the same tactics and not starting out in 27.

All in all it was a kinda mediocre last meet for me. I was happier with the 800 than the 1500 actually as I felt I should of been a good 2-3 seconds faster in the 15.

Next race is the Cannon Beach 5k on the 19th. Then I will take a week or so off then start a base phase type plan for some fall races which I have no idea what they would be. 

I will run the BRRC Meet of the Miles though in July while I am home.

800 Meters 2:04.31

Took a drive down US-26 today to go run an 800 at Pacific University. I had hopes of getting as close to sub 2 as possible today but today I was not really feeling it. I was feeling a little light headed warming up and I am still getting over a cold I have had for the last week.

I hit the 400 right around 59.5 in  which would of been good if I was feeling smooth but unfortunately I was hurting and even more so when I hit the 600 meter mark right around 1:31ish and gutted out a painful last 200 in about 32.5 or so where I really tied up in the last 50 meters where I was pumping my arms and really digging down to get the line.

So 2:04.31 A PR technically and I am happy about that but I thought I could of had a chance for Sub 2 or really close.

Next week is My Final race of the spring at Linfield College running a 1500 and 5000!!!

Happy Easter! 4:13.73 Pr 1500 this Weekend

Good race, splits 66,214.5, 3:23, 4:13.73. Needed to run the third lap a little stronger. Had a little left in the tank still.

Happy Easter!

A nice Easter Morning run!

Back to Work Tomorrow...


Sorry for the short blog, Im tired.

Saturday's Workout 3200 meters @ 5k pace, 1x 400

Last night I decided not to do the Running of the Fools 10k as I did not see how that would benefit me for my upcoming track races.

Instead I played a disc golf tournament  in the morning then I went to the water logged middle school track because the high school track had the first lanes blocked off.

 I did a 20 minute warmup jog /drills and dynamic stretches.

3200 meters@5k pace =10:18 which is right on 16flat pace. My splits were 76,77,76,78, (508) 77, 82 whoops! 78, 73 (5:10) Now granted I would not of threw down a 73 in the middle of a 5k race so that mile would of been more like 5:14

The weather was not too bad although it was pretty windy. So under good conditions I could definitely crack 16 but if I kept going today I would of been around 16:20.

5 Minutes after the 3200 I did a 400 with the rest I had left and hit 62. I was OK with that. Then a 20 minute cooldown stretch and Ice Bath AHHH!

Ran in my Jasaris. They gave me a blister :/

3X1600 3x200 on track

Today's workout was ok. After a long day at work it is always a little harder to get motivated to run a workout but I just do it anyway.Thanks Nike !

 1.5 warm up/ drills/ dynamic stretching stretch

1- 5:16 (2:45 rest) 79,78,79,80

2 5:13 ( 2:45 rest)75, 79, 80,79

3 5:12 78,77, 81, 76

5minutes rest
3x200 31,32,30 with about 1:45 rest in between

1.5 coold down /static stretching

Overall the workout was just ok. My hamstrings were a bit tight coming in and didn't loosen up till the 200s and while it was nice when I started my warmup, it became windy and rainy right when I started the first miles. WHHHHYYY!?!

Got lost in Seattle and knocked .9 seconds off my PR.

Well running your fastest in your event is always a good thing but it is a little disappointing when you do not make it into a new second bracket.

Friday night I drove up to Seattle to stay the night which was not a pleasant experience as I was getting all kinds of lost trying to follow detour signs. So my GPS was worthless to me, then once I found my way  I came to a Freight Train Crossing. AHHH! for about 20 minutes I sat in my car watching the graffiti filled train slowly roll by.

The hotel I stayed at was ok. The room was nice and the bed was comfortable but the shower had no pressure at all! I don't know about you but when I go to a hotel I love taking a nice steamy shower and wasting as much water as possible.

Now for the race.

I was in the slower of the two heats and the gun goes off and I find myself about midpack of 17 runners.After 200meters which seemed really fast for me like maybe a 32 then I settled in a little and hit the 400 at around 66.5

The next 400 I moved up a couple spots to around 7th while hitting the 800 in 2:15 which I was ok with.

The third lap was where I made my mistake. I stuck behind the 6th place guy too long while the people infront of him started to change gears. I should of got up with those people but by the time I realized it was too late and I was gapped. and I pretty much ran the same last 300 in behind that pack in 49.xx

Ending Result 4:14.02 for 6th in my heat but 20th overall out of 35

My time ended up just edging out a few people in the faster heat.

It seemed as most people came there to run the 1500 as the other distance events did not have nearly as many people.

So overall I am satisfied but not thrilled as I was looking for a 4:12 or faster.

Results

http://www.clubnorthwest.org/index.php/events/3-spring-break-open

Next track race April 7th 1500 and 5000!

Track Tuesday 4x200 4x400 4x200

To start off the day I did an easy 3 at lunch in about 22 mins.

After work the weather was not too bad, not great either though.

Did my 10 min jog and stretching and drills then right into 4x200 with about 2 mins rest each to kind of just ease myself into the workout. Splits 34,33,33,32.

Put on my spikes and started my 4x400with 2mins rest after 3:30 rest after the last 200.
Splits were 68,66,65 I was wondering why that one felt kinda hard then I purposely backed off on the last one for a 67.

took about 3mins rest then finished with 4x200 with about 1:10 jog rest
splits: 32,32,30,30

It started to hail on the last one, then I took cover for a couple minutes under the little timing stand next to the bleachers for a few minutes while putting my warmups back on then did a mile warm-down.

Going up to Seattle this weekend to race a 1500 I would say if all goes well I could go 4:10-11 but we will see, that is why you race!

4:14- 1500 and 2:06 800 to start the year off right!

Results  http://www.linfield.edu/sports/stats/tr/ice0303.htm

I went over to Mcminville Friday night after work and stayed at the Best Western there which had pretty nice accommodations. Saturday I got up around 7 and had some breakfast and went over to the track at 10.

I put in a 4:15 seed time thinking if everything goes to plan I could run that based on that 800 I ran after a tempo run 2 weeks ago. It's one thing to be in shape to run a time, it's another to actually do it though.

So after a nice long warmup session, partially because there were technical difficulties resetting the timing system during the girls races. The guys first guys race was off, which was won in a solid 3:58.

Now for my race:

Gun goes off, for the first 200 meters I settle in the back of the pack of about 12 runners knowing there is still a lot of racing left.

After 200meters I move up a few spots and hit the 400 right on 67(perfect pace)
I pretty much hold my position in about 7th for the next 400 in 69 for 2:16 at 800. I was feeling good and started to move and I actually moved up to 3rd place and hit the bell lap in 3:05 and then the 1200 meter mark in 3:23 (67 lap).

Now with 150 meters left I was pumping my arms and breathing hard but my legs started tying up and the two people I passed were now going by me and I could see the clock tic to 4:00 with about 80 meters left and I knew I was going to PR so I think I became contempt at that point  and just hung on but I think the next time if I put my head down and go I could of knocked an other couple seconds off.

The 800 was about 3 hours later and my legs were definitely tired. I went out in 29.5, 59.6 which would of been perfect if I was fresh but I was hurting and I really let up the next 150 meters but then picked it up again and finished in a mediocre 2:06.6. I think with a little more fine tuning and fresh legs I could give sub 2 a run for its money. But when will I actually race an 800 on fresh legs? Maybe at Pacific in 2 weeks, maybe.maybe.maybe.

The rest of the track season looks like this

Pacific preview 3/17- 800 meters ???

Lewis and Clark Spring break Invitational 3/24- 5000meters

Linfield Invitational 4/7- 1500meters

Pacific Preview 4/26 ? Depends on whether I go to the FOSCR C school I put in for.

Linfield Twilight Meet 5/4 1500 or 5000 depends if I think I have a better chance at breaking 4:10 or 16:00.

6/8 Portland Track Festival - Mile
  400 hurdles in action.