Hotlanta Half Marathon Training Week 10: 5/22/17 – 5/28/17

Monday – Rest Day

Tuesday 

I had a 5K race scheduled for Saturday so I did the training plan shuffle and ran 12 miles for my long distance slow run.  My original plan was 9 miles but I wanted to push myself and threw in an extra 5K. It started raining halfway through my run but it felt good. I was surprised that my pace was 34 seconds slower than my half marathon PR pace. I think the paperboy was stalking me because I saw him delivering papers on the main road but I ran into him again when I ran through a subdivision.  My running group had a run scheduled for Tuesday night but the weather was not really cooperating however some members did show up so I ran an additional 3 miles with them.

Planned: 9 miles. Actual: 12 miles (morning, 9:19 pace) 3 miles (evening 10:31 pace)

Wednesday 

I was a little sore from all the running I did the previous day that I decided to take a rest day.

Planned: 5 miles. Actual: Rest Day

Thursday 

Met up with my running group in the evening for 5K run.  I wanted to get 5 miles in so I ran 2 miles prior to the start of the group run.  When everyone showed up, I gave them a choice to run hills or without.  To my surprise, everyone voted to run hills.  When we started, I ran a faster pace so I can stop and cheer everyone as they climbed the big hill. Everyone did a great job and some commented they noticed some improvement.

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Planned: 5 miles  Actual: 5 miles (8:55 pace)

Friday

I was going to meet one of my buddies in the am for a run however he was not able to make it so I ended up running solo.  I ran 5 miles at a faster than usual pace. Probably the funniest thing that happened was I ran into a runner going in the opposite direction only to see her again 20 minutes later again going in the opposite direction! She must have mapped out the same running route as me..lol.

Planned: 5 miles. Actual: 5 miles (9:06 pace)

Saturday  

Ran in the Lt Col Melvin T. Ingram Memorial 5K Run. You can read about it here.

Planned: 5K race Actual: 5K race (8:15 pace)

Sunday

I normally bike ride on Sunday’s for cross training, however, my wife and I joined some friends for an out of town event.  We were heading to Downtown Atlanta when we went through a time portal and ended up in the past at the Georgia Renaissance Festival. It was a lot of fun!

Planned: Cross training. Actual: A lot of walking!

That summarizes Week 10.  2 more weeks to race day.  Thanks for reading and happy running 😉

Lt Col Melvin T. Ingram Memorial 5K Run Recap

Hello fellow runners! Hope everyone is enjoying their weekend especially those in the United States that are celebrating Memorial Day.  I just completed my 3rd 5K race for 2017: The Lt Col Melvin T. Ingram Memorial 5K Run.  The purpose of the race was to honor him and his brother, Willie Ingram Jr.  They both passed away due to a heart attack and stroke respectively.  In addition, proceeds go to a scholarship fund in their names and the race raises the awareness of heart disease.  (More info available at http://www.meltingram.com/)

I wasn’t planning on racing this weekend, however, one of my running buddies from my running group encouraged me to participate.  I am currently training for my 7th half marathon so I had to do the “training plan shuffle” to accommodate this race.

The race was held in Milledgeville, GA about an hour from Warner Robins on the campus of the now closed Central State Hospital, an old mental institution.  Prior to the start of the race, I was asked to give the invocation.  I’ll admit, I was a little nervous however everyone thought it was a good prayer.  I was honored and humbled for the opportunity.

After the invocation, the race began.  The first mile was relatively easy – because it was all downhill.  After that, it was all uphill.  I have been running for 3.5 years and the one thing I have learned was to train on hills at least once a week.  I could tell my training paid off because I was passing people on the hills who were struggling.  After mile 2, I felt like I was running out of gas but I kept on going.  The last quarter mile was on a hill; I felt tired after the final climb that I didn’t sprint to the finish line like I normally do. Here is the elevation chart of the course:

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After I finished, I filled out my race results and went back on the course to get a couple my friends back to the finish line.

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After the last runner came through, the awards ceremony began.  My time was 25:01 and I placed first in my age group (40-44).  This was my third 5K race for 2017 and managed to place in all 3.  While I didn’t set a 5K PR, today was the fastest 5K I ran for the year (8:15 pace).  Out of the 90 runners that ran in the race, I was 9th overall. Considering that I started back running 10 weeks ago , I am very pleased let alone shocked on how much I have accomplished in such a short period of time.

After the race, I joined some friends to eat at one of the local eateries called The Local Yokel Cafe.  Considering I placed first in my age group, I believed I earned my Steak and Eggs! The food was delicious and the fellowship was great.  I also had an opportunity to meet another runner who will also be running the Hotlanta Half in a couple of weeks.  I look forward to meeting up with him and his family and I think it’s cool that others from Middle Georgia will also be running in this race.

Today was a good day and I am seeing that my half marathon training is paying off. I met up with old running friends and made new ones. When I come to race, my goal is to finish. My primary competition is myself.  If I happen to place in my age group, I consider it a bonus.

Well that’s about it.  Sunday is going to be rest day and I am hooking up with some runners on Memorial Day to do something special honoring those that have paid the ultimate price.  Until then take care and happy running!

My First 5K Race in 14 Months

I am currently training for my 7th Half Marathon: The Hotlanta Half on June 11.  This will be my first half marathon in 18 months and I am very excited. My goal is to finish the race; if I end up with a PR, I will consider it a bonus.

I am about to finish Week 6 of Hal Higdon’s Half Marathon Training Plan.  Saturday’s are normally long slow runs, however, today’s workout called for a 5K race.  There were several races to choose from in my area so I chose to run in the Quail Run Elementary Cub Crawl 5K.  Going in, my goal was to finish the race in the fastest time possible.  I already knew I wasn’t going to bust my PR (23:57) since I hadn’t ran a 5K race since February 2016. If I ended up placing in my age group, I would have considered that a bonus.

When the race started, I was in the leading pack.  I just ran at a comfortable but fast pace.  It’s funny on how on race day, your adrenaline kicks in and you run faster than on a training run.  I passed a couple of guys after mile 1 however after mile 2 I noticed one of them catching up to me so I pushed myself a little more.  25 minutes and 45 seconds later I crossed the finished line.  This is the fasted 5K I ran since December 2015 and my 11th fastest overall.  After I filled out my card with my info and time, I dropped it in the 41-50 male age group box (that’s an odd age group).  I noticed that my card was the first to go in.

After the race, the winners were announced.  I ended up taking 1st place in my age group.  The funny thing is I was the ONLY male in my age group. I could have ran slow and still placed.

All kidding aside, I am glad on what I accomplished today.  I ran my fastest 5K in a while plus I placed in my respective age group.  I look forward to running in more 5Ks and hopefully set a new 5K PR in the near future. Thanks for reading and have a great night!

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Introducing Run with Troy 2.0! (A Fresh Start)

Hello, fellow runners! I hope everyone is having a good weekend. It has been over 2.5 years since I have written on this blog so I thought it would be a good idea to resurrect it. So this blog has been renamed Run With Troy 2.0! My goal is to keep this blog active going forward.  I really regret not using this since November 2014 because I had some awesome things happen during my running journey.  However, today is a new day and a fresh start.

Fresh start.  That is going to be my topic today.  From August 2013 to December 2015 I was a dedicated runner that ran at least 4 days a week and participated in races monthly.  However, from January to July 2016, I was deployed overseas.  During my deployment, I tried to stick to a running routine but I found it difficult to do so.  I only logged over 100 miles a running.  When I returned back to the states, I managed to get back in a running routine and was doing good from September till December.  But the first two months of 2017 was difficult.  For some strange reason, I lost my motivation and didn’t feel like running.  However, on March 21st, I decided to get back in the action and started on a half marathon training plan.  As of today, I am almost done with Week 6 and I haven’t missed a workout yet.  I am starting to see results and I am feeling better about myself.

Despite my setback, I am glad to be back in action.  If you feel like giving up or throwing in the towel – don’t.  Sometimes all you need is A FRESH START. Happy running everyone!

 

T-Minus 5 Days to My First Half!

Good Monday morning! I trust that everyone has had a good weekend.  I am pleased to say that I have almost recovered from the Macon Mud Run that I participated in this past Saturday. One thing I forgot to mention in my last blog post was my original plan for that day.  I was going to do my 8 mile long slow distance slow run early in the morning then do the mud run at 11:15.  Well I am glad I skipped it, because I would have been worn out!   I got up early yesterday and did my 8 mile run around the base running trail.  My only major gripe was that my RunKeeper app crashed 33% into my run so I had to manually figure out my time.  Not only that, I modified my route (by adding), so I had to measure the extra loop (the main trail is about 3.07 miles).  I was probably off in my calculations, but I wanted to get the distance recorded!

Well I can’t believe it! In 5 days, I will be running my FIRST HALF MARATHON! My original goal was to finish the race in at least a 10 minute pace but since I have this is my first half,  I revised the goal.  My new goal is to just finish it; time/pace doesn’t matter. I am going to give it my best and establish a time to beat at the #RunForGod half the following week. To date, I have invested 55 training days and over 300 miles of running. I know I can do it. Why? Cause I can do ALL things through CHRIST Who gives me strength!!

I have modified my training plan for this week.  My revised plan will be:

Monday:  3 mile easy slow run

Tuesday: 8 mile fast tempo run

Wednesday: 5 mile feel good run

Thursday and Friday: Rest Day

Saturday: THE BIG DAY!! 

Another change I am making is what shoes I will be running in.  For races, I normally run in my Mizuno Wave Rider shoes however I think I am going to run in Brooks Ghost 6 instead (my training shoes).  I ran 12 miles in my wave riders two weeks ago however I feel the Ghost 6 are more comfortable for long distance runs.

Since we are talking about changes, I am also changing one of my 2014 running goals.  My original running goal was to run 650 miles this year.  With the amount of running that I have been doing (and plan to do training for my first full marathon), I can project that I will meet and exceed that goal way before years end. So I decided to raise the bar. New 2014 goal: 1000 MILES!! Now I am at 31% instead of 48%..lol.

As Saturday approaches, my anticipation and excitement increase.  I look forward to sharing my thoughts on my first half this coming weekend.  Have a great week and happy running!

Troy

 

Half Marathon Training – Day 50

Good evening everyone! Last week, I noted that I was crazy for running a 5K race in the morning and running 11 miles in the afternoon.  Well, I graduated to REAL CRAZY because I ran my first 10K race this morning and ran 12 miles in the evening.

Even though I ran 6.2 miles this morning, I still wanted to get my mileage in for my half marathon training.  I thought I was going to run solo but one of my friends who missed the 6 am group decided to run with me.  I appreciated his company because it seemed to make the run go by faster.  Before starting my run, my goal was to FINISH the distance; I didn’t care what my pace was.  Since I pushed myself to get my 10K time in under an hour, I didn’t want to over do it on the 12 mile run and possibly injure myself.  The temperature was 80 degrees, so I wore my Amphipod waist pack with two 8 oz water bottles.  For the first time, I carried some pretzel sticks to munch on from time to time.

Well, we did it.  We completed a 12 mile run, which is the longest distance and duration to date.  I have to admit, my feet were sore but now feel better since I am soaking them in some Epson Salt.  Well at least this will be the farthest we will go during the remainder of our training; the longest distance we will run before race day is no more than 8 miles.

Well that’s about it.  I am going to relax tomorrow and do a walk on Monday for my cross training.  Thanks for reading and enjoy the rest of your weekend!

Troy

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My First 10K Race! (2014 Cherry Blossom 10K)

Good Saturday afternoon everyone! Wow – another week that has flown by.  I know that I haven’t been on here for the past couple of days but rest assured my half marathon training is doing great.  Two weeks from today, I will be running my first half marathon in Athens, GA.  I started to train in early January but it feels like I just started my training yesterday.

Well today, I participated in my first 10K race.  I was suppose to run in the 2013 National Veteran’s Day 11K Run in Atlanta, GA but to my surprise and disappointment, the event ended up being cancelled.  Instead, I did a virtual run:  I ran my 11K here at home and after I was done, I logged in my mileage.  I got a certificate, a medal, and lapel pin for participating.  My time for that was 1:05:01 with an average pace of 9:30.  Not bad for a virtual 11K.  But it wasn’t a RACE!

It was late February when I was scrolling through the local race calendar and I noticed that there a Cherry Blossom Road Race scheduled for March 22, 2014.  It was one of the many festivities to kick off the Cherry Blossom Festival.  In addition, the race benefits Wesley Glen Ministries, an organization that serves adults with mental disabilities. When I noticed that they had a 10K route, I signed up without hesitation.

Before I went to the race, I met up with the Run For God 5K and 10K groups that were training early in the morning at 6:30.  For the 10K group, they were running the longest distance that the training called for: 6 miles.  I didn’t run; I was out there to cheer them on as they past by while I was enjoying my toasted peanut butter bagel.

I couldn’t stay long, so I left and headed to the race.  When I got there, I “ran” into friends from the Run Fit Sports, Robins Pacers group, and even Air Force coworkers.  It’s funny how you run into the same people race after race after race.  But that’s okay, I enjoy seeing my friends! Since I had a little bit of time, I used the restroom (a must!) and did a couple of warm up laps around the parking lot.  Well the race was about to start, so we all got to the starting line.  And the race started and off we went.  For some strange reason, my Pebble SmartWatch was not syncing with my RunKeeper when I started so I said whatever and put my phone in my waist pouch.  It was a pretty good course that was out in the country, similar to what I was running in the For the Love of Kratos 5K last weekend.  It had some hills but nothing major.  The course was simple: run to the halfway point and turn around.  When I turned around at the halfway point, I cheered my friends as they passed by.  While running, I noticed that a train was passing by.  I was hoping that didn’t effect the runners up front (the tracks had to be crossed to get back to the finish line).  From what I heard, it did.  While I was running, I thought I had a good comfortable pace.  I could tell that I was pushing myself.  I didn’t bother pulling my phone to check my pace; my focus was to cross the finish line.  I think it was at mile 5.25 when one my running friends caught up with me.  It was funny because that gave me an incentive to pick up the pace, which I did.  Well, before I knew it, the finish line was in sight.  One of my Air Force friends was there cheering me on and I decided to sprint for the finish line.  Yes, I am done! My first 10K race in my life is now complete.  One thing I like about this race was that it was chip timed, so we didn’t have to fill out our results when we were done.

Even though this was my first 10K race, I did a some goals for myself.  I could have set the goal of just completing it but I knew I could do that since I have been doing all of this long distance running for the past three months.  So I set the goal of competing the race in an hour or less and to beat my 11K pace of 9:30 per mile.  I looked at what my RunKeeper but I wanted to see what the unofficial results said. Soon the board was updated.  According to the sheet, these were my results:

Time: 53:23 with an average pace of 8:36!!!! YES, I BUSTED MY GOAL!!! I couldn’t believe it.  I shaved 54 seconds off my average pace from my virtual 11K run last November.  And again, I didn’t think I was going that fast! Just for kicks, I compared my average pace to my 5K races and my pace today was faster than 8 of the 10 5K races I have run so far.  I even did a 4 mile run before Christmas and my average pace for that was 9:10 per mile.  I am just blown away on my achievements and seeing how my training has been paying off.  And I am just getting started!!

Well today was a great day! Now that I have an official 10K race time on the books, I have a goal for my next 1oK race to set a new 10K PR.  My next 1oK will be the Chick-Fil-A 1oK in Dublin, GA on April 26, 2o14.

Well that’s it for now.  But I am not done today! Tonight at 6pm, I am meeting up with some friends and running 12 miles. This will be my longest distance and duration run to date.  Even though I ran a little over 6 miles this morning, I still want to get my training miles in for my half marathon.  Somebody was half joking that I should run 6 tonight.  I could but that’s CHEATING..IMO 😉 

Have a great Saturday and happy running! Thanks for reading!

Troy

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