Fright Nite 5k

Last night I ran in the Fright Nite 5k, which went through the Gahanna golf course. I think the course was a little short, because my GPS said it was, and my time was 20:55. I am hoping to get up early and run 10 miles, but I'm having some trouble going to sleep. Now it's only 6 weeks until the Dublin Snowflake 5k.

I'm keeping on keeping on

It's about 7 weeks until the Dublin Snowflake 5k http://www.active.com/page/Event_Details.htm?event_id=1671293&assetId=335fd408-4823-4346-9812-cc39c13fdbe2. I just ran 800 meter intervals tonight on the track. My goal was 3:21 for each interval, and I was pretty close. My legs felt lighter during each interval I did, so I find encouragement in the freshness my legs felt.

Taking a Dip

Today was the first day of my 2 week university rotation, so I took advantage of the pool during my extended hour and a half lunch. The pool was a 15 minute walk from the clinic, so I had enough time to walk over, swim 30 minutes, walk back, and eat my lunch.

400s

Today's mission was to run eight repeats of 400 meters around the track, with a rest of 400 meters between each interval. Based on Monday's 5k time, the goal for each interval was 99 seconds. My last time to do this particular workout was on 8/19/09, and I ran each 400 in an average of 106 seconds. I didn't think that I would be able to cut 7 seconds off each interval today, but here's how I did (in seconds):
1) 93
2) 93
3) 92
4) 93
5) 94
6) 94
7) 95
8) 97

That makes today's average 400 m interval 94 seconds. Now let's see if I have the energy to mow the yard, do some laundry, and read about sedation with intranasal midazolam.

The Religion of Central Ohio

Today I rode my bike approximately 10 miles along the Olentangy River Multi-Use Trail from Worthington down to the OSU campus. I finally got to witness firsthand the craziness the Buckeye fans.

This was my first tailgate to attend, and I look forward to my first Buckeye game later this fall. I seriously doubt that my interest in OSU football will ever be anything similar to my devotion to UK basketball. I fail to see how anyone can become so enthralled in a game.
Antrim lake as I passed on the way home.
Several deer were out as I approached Worthington.

SLOW CHILDREN AT PLAY

Last night, I went for my first ride on my new hybrid bike. Steve and I rode approximately 12 miles from Gahanna to New Albany. I was finally able to get a picture of my favorite sign in the neighborhood. After our easy out-and-back ride, we went to refuel at our favorite local restaurant, El Rayo. I had planned an interval run for yesterday, but I postponed it until today. But it turns out that I'll have to probably wait one more day. I woke up a little late this morning, so I just went on an easy 2.5 mile jog with Nubbin. The temperature felt great! I plan on taking a 10 mile bike ride from Worthington down to campus for a little tailgating this afternoon, and then riding back. That way, I can avoid some of the crazy OSU football traffic.

Back on the road

Today is my first day back jogging since the 5k. I went on a nice easy 2.5 mi run with Nubbin (the mini Schnauzer), and the weather was perfect. I plan on running 8x800 in the morning at 1:39 with 400 m rest intervals.

A Day of Rest

Well, it hardly feels like a day of rest when one gets up at 5:30 am to get ready for work, but I did have the opportunity to enjoy 3 cups of Kona coffee and some time spent in prayer and meditation. I'm surprised that I'm a little sore in the hamstrings from yesterday's 5k, because I frequently run twice that distance without any post-workout soreness. I guess that's why runners are encouraged to rest after a race.

Leap for the Ligers

One of my lifetime goals is to run a marathon in less than three hours. Before my emergency surgery this past February, I decided that one of the best ways to do this is to first run a 5k in less than 20 minutes. This is the first big step in that direction since I had my surgery. Steve, Jana, and I ran in the Leap for the Ligers, a 5k put on by Boy Scout Troop 449 here in Columbus (www.leapfortheligers.org). I was shooting for a 23:00 finish, but I believe that I came in closer to 22:30.

It's both encouraging and disquieting to know that I ran today at approximately the pace I will have to run to qualify for the Boston Marathon (time for my age group is 3:10). While this finishing time lets me know that I can actually run at this pace, I realize that I must keep this pace for an additional 23.1 miles. I've told myself that I won't run another marathon until I have run a sub-20 min 5k (we'll see if I can actually hold myself to that).

My next planned 5k is the Dublin Snowflake 5k in Dublin, Ohio, on 12/13/09. I'm hoping that I can at least drop my time to below 22:00. I will be training with the FIRST plan, which consists of three quality days per week.

Tim