2008 USCAA Championships

This was a marginal race year for me. After the baby, new boss, and some other things, my times did not match last years. My base mileage was ok, but my fine tuning that should have happened on the track, didn't. Even so, I did ok with my events.

Here is the breakdown of the July 19-20 USCAA Championships. I ran all my events on Saturday 7/19/07.

Submaster Distance Relay (3rd Leg, 1200 meters)

In this race last year, I ran a great leg and set us up in 1st place, but we still managed to come in 2nd. We got a good start, and I was in first place by a few seconds when I receive the baton. By the time I was around the first curve, I heard someone behind me catching up... the UNUM team was cheering the person on. I kept the same even pace, and by the time I returned to the same spot in the track, the cheers for the person behind me came a little later. I was never passed, and ran 3 even laps. My split was 3.38.74, which was a full 10 seconds slower than my split on this same event last year! However, this year, we won the event!

Distance Relay (2nd Leg, 800 meters)

By the time I received the baton, we were already way behind 1st and 2nd (more than 200 meters). It didn't matter - last year, we put the best team out that we could, and still only managed 3rd. I did not run all out, thinking about saving myself in case I was needed for another event. My split was 2.24.9, which was not great.

Pyramid Relay (prelim) (3rd leg, 1200 meters)

I ran this prelim event, and ran even splits. My split was 3.57.82 - took it easy!


I definitely would have liked to have performed better and contributed more to this years team. We won the event again, and this year it was a larger margin. I'm going to explore alternative training methods, maybe more quality vs. quantity.

So, goals for 2009 (I missed all last years goals):

400 - 58
800 - 2:08
1600 - 5:50

6/28/08

I wasn't overly satisfied with my Time Trial or Race times, but at least I did them! I will do a couple more intervals next week, and then do some hiking. Maybe a time trial in 2 weeks will show I've improved a lot!

Interval 1 - 2 x 600 @ 1:44.09 (1:09.84,34.25), 1:44.70 (1.09.49, 35.21), 600 recovery, 2 x 400 @ (1:09.19, 1:09.01), 400 recovery

Race - 2:17.7 @ 800 (1:08.64, 1:08.87)

Time Trial - 1200 @ 3:42.58 (1:12.74, 1:15.24, 1:14.6)

Total - 30

6/21/08

Ran my first track race since the July 2007 USCAA championships... ran an even 800, but didn't have any kick at the end. I was happy to run under 2:20 on my first (and only?) race.

Interval 1 - 2x600 - 1:43.33(1:07.69,35.64) & 1:43.3(1:08.3,35), 600 recovery, 2x400 (1:08.59,1:08.68), 400 recovery
Interval 2 - 10x200 @ :33.5, 200 recovery

Race - 800 @ 2:18.16 (69.44, 68.72)

Total - 31

Richardson Corporate Challenge 5k 2007

Well, I woke up on Sunday morning, and my foot felt almost completely fine! I got up a little late and headed to the University of Texas @ Dallas, where the race was being held. This year, they decided to give points beyond the first 3 finishers as "participation points". As a result, there were 635 participants (previously, 100 to 150 runners)... the lines were AWFUL! The worst part... there was a line to collect our timing chip after the line to collect our race number. I finally ended up cutting the line (after it broke down) and getting my chip.

The race started about 20 minutes late (because of the large amount of extra people). I ran the first bit very calm, and settled into a good pace. I trailed the 3 leaders, and was running in a group of 5 (3 Nortel, Alliance Data, and me). The second mile was an uphill grade, and the Alliance Data runner and me left the others behind. I pulled away from the Alliance runner with about 3/4 of a mile to go and tried hard to catch the #1 Nortel runner. I just didn't have the energy/will to finish hard, and came in 4th about 8 seconds behind him. I was second place for my team.

The rest of the week was mostly base mileage... since I want to build up for the Half Marathon in November. I ran 3 repeat 1 miles on the track a shade under 5:30, and felt good (even though it was around 90 degrees).

Total - S(3.1), M(8), T(4), W(6), F(6 Repeat Miles), S(10) - 37

Race - 5k @ 18:33 (5:49.66, 6:05.79, 6:05.38, 32.3)

Interval - 3 x 1 mile (5:28, 5:25, 5:23)

2007 USCAA Championship

Well, the meet is over, a culmination of a year's worth of training. Other than the setback I had with my hamstring not long after last years meet (which lasted several months), I feel I prepared as well as I knew how for this years events.

Ken's Event summary:

I ran all my events on Saturday 7/21/07.

Submaster Distance Relay (10:50 am) (3rd leg, 1200 meters) - This being my first race, I was pretty nervous, and wanted to make sure I was warmed up properly. We did fairly well with the first 2 legs, and when I got the baton, I was in second place - but, ran into someone who had stopped in my lane after handing off her baton. I didn't lose my balance, but it slowed me down enough that I fell to 3rd place. I camped out behind 1st and second, and we all ran about the same pace for 700 meters. At that point, I pushed the pace and used the curve to go ahead of both of my opponents. I just kept running hard, and couldn't hear the 2nd place person after about 200 meters. I finished the last 300 strong and handed off to our last leg. Although he ran a very good mile time, UNUM had a strong final finisher and beat us by 16 seconds. Our team placed 2nd, in 11:40.2 - 11 seconds faster than the 2006 time. My split was 3:28.7, which was slightly faster than my goal.

Executive Relay (11:50 am) (Anchor leg, 1600 meters) - My team always does well in the Executive relay, but this year we had some competition from Booz Allen Hamilton. Booz jumped to an early lead, and didn't look back - all 3 of the runners before me did well. I got the baton and was about 150 meters behind 1st place. I ran a strong first 400, and only made up about 15-20 meters on him, so I kicked back a little, thinking of my next race in an hour. After the next lap, which I had run slower, I realized I had made up another 15 or so meters, and started thinking I might have a shot at catching him. I picked up the pace, and by the end of the 3rd lap, was within about 70 meters of 1st place. I was pushing hard, and catching him - with 200 meters to go, I was about 40 meters off of him. By this point, he started kicking for the finish line - although I ran as hard as I could, I didn't make up any more distance, finishing about 35 meters behind him... in retrospect, if I had focused all my energy on this race, we would have won a gold. Our team placed 2nd, in 11:26.6 - 28 seconds faster than 2006. My split was 5:07.8, which was ok with the short rest from the previous race, but unsatisfying to me since I had hit a 4:55 this year.

Distance Relay (12:55 pm) (4th leg, 1600 meters) - One of my teammates decided on Friday not to join us in San Diego because of a medical emergency his mom had. Because of that, I was chosen to substitute on his leg. We were in 2nd place when I got the baton. My first 400 was respectable, but my next 2 were bad - I came across the 1200 on pace for a 5:30 mile. I finished with an ok final 400, but the damage had been done... the final leg was an 8 lap leg, and UNUM caught our runner with 2 laps to go. Our team placed 3rd in 28:36.2 - a full 2:40 faster than 2006. My split was an AWFUL 5:25.4 (I can run 5:40 repeats). I was beat, and didn't have anything else to put in the race, but it was still VERY disappointing.

Pyramid Relay (prelim) (2:25 pm) (3rd leg, 1200 meters) - The team was going to drop the Pyramid since they thought I was too beat from the distance relay - but, I wanted the people who had prepared for this race a chance to run, and since it was a prelim, there was no pressure on me. My split for the 1200 was 3:53.9 - I took it easy, and although this was a full 25 seconds slower than my first 1200 for the day, I was ok with it!

Team summary:
TI's first day wasn't as good as it was in the past, so we entered the second day needing certain events to fall in our favor. With 2 events to go, we found that we had won the Long Jump/High Jump 1st place, giving us the overall championship! 8 Championships in a row for TI!

Next Year's Goals:
I want to continue training hard, and focus on events from the 800 to the 1600. Running fewer miles and more "quality" work (Hard intervals, tempo, etc) seemed to place me in similar shape as running a lot of miles and adding hard work later in the season. I am also thinking I want to start training with a coach, to see if that will help me gain an edge. So, if given the chance, my stretch goals by the next track meet are:

400 - 57
800 - 2:07
Mile - 4:45
5K - sub-17:00
10K - sub-36:00
Half marathon - sub-1:30

Last Lukes for 2007

This was the last Lukes race for 2007. I wanted to do well in my last race, so my motivation was up from previous weeks. I planned on running the 1 mile and the 800. The Tuesday race was rescheduled because of torrential downpours and lightning. It was rescheduled for Thursday - with heavy clouds and rain. But, preceding the race, it was just overcast. I was tired from the night before, so I crashed on a bench under a tree for 20 minutes. I started warming up, thinking my heat would be around 7:20 - but, because of the reschedule and impending weather, we had light turnout. I managed 2 laps, about 45 seconds of stretching, and 3 sets of strides for warmup before the gun for my 1 mile went off.

I ran well... although I didn't have anyone to chase. I led from beginning to end, and kept fairly even splits. I managed my best 1 mile time post-high school. Shortly after the 1 mile was over, the rains started. I didn't stick around for long, abandoning my plans to run the 800. Regardless, I now have two qualifying times for the trip to San Diego!

Total - 24 (rained out one day)

Race - 1 mile @ 4:55.51 (1:15.14, 1:15.47, 1:12.75, 1:12.15)

Interval (Sprints) - 2 x 400 (1:01.02, 1:03.16), 2 x 300 (47.04, 47.32), 2 x 200 (30.00, 29.40)

Hot Day to Race!

I am finding it hard to be motivated for the Luke's meet... especially when it's mid 90's... I ran a mile, and mentally gave in on the 3rd lap (oops), but finished strong, and had an ok 1 mile time. My 800, I started slow, and didn't recover, and wasn't even that tired at the end... I moved my intervals up by a day to get an extra day of recovery, and see if I can focus on the last Luke's meet next week like a REAL race to get some good times. Only problem is that my sprint intervals were QUITE a workout, and I am still feeling sore 2 days later!

Total - 29

Race - 1 mile @ 5.01.64 (1.14.76, 1.15.44, 1.17.53, 1.13.91); 800 @ 2:16.4 (1.08.55, 1.07.85)

Interval 1 - 6 x 600 @ 1:55, 2 x 400 @ 1:13
Interval 2 (Sprints) - 3 x 400 (1.02.63, 1.03.37, 1.03.44); 2 x 300 (47.03, 47.48); 2 x 200 (30.22, 30.07)

Bad... then Good

Another Luke's meet, and some more results. I entered the 1 mile, and wasn't properly warmed up or had my bathroom trip yet, so I ended up not doing well at all. It didn't help that I consented to running with the 4:40 milers. :( I ran a horrible 5:11. However, I was not tired afterwards, skipped running the 400, and entered the 800. Again, I wasn't properly warmed up, but the mile loosened me up (1.5 hours previous). I ran a very even 800, finishing in my new 2007 PR - 2:13.7. Of course, I would like to get under 5:00 again on the mile, and drop that 800 time some more!

Total - 30

Race - 1 Mile @ 5:11; 800 @ 2:13.70 (1:07.07, 1:06.63)

Interval 1 - 6 x 400 @ 1:08
Interval 2 - 6 x 600 (400 @ 1:12, 200 sprint untimed)

First Qualifying Time

I arrived late for this weeks Luke's meet, so I wasn't in time to warm up to run the mile. I decided to just run the 800. I entered the 2:15-2:25 heat. I started too fast and went through the first 200 in 31 seconds. I held the 400 to 65.65, and faded my last 150 meters (no kick), and was passed by a strong finisher who was probably about 3 seconds faster than me. However, my time was good, and I finished at 2:14.18, good enough to meet the minimum qualifying time for the Nationals. That means I most likely am going to San Diego in July!

I still would like to improve my times... I would like to hit the minimum qualifying time of 4:55 in the 1 mile, and would like to hit 2:10 or better in the 800 before the national meet. I only have 4 more meets to trim down my times, so I'm trying to switch into overdrive! I definitely need some speed down the homestretch - it used to be easy to beat ANYONE in the last 100 meters, now I have no kick.

Total - 30

Race - 800 @ 2:14.18 (1:05.65, 1:08.53)

Interval 1 - 10 x 400 @ 1:14
Interval 2 - 4 x 800 (600 @ 1:55, 200 sprint untimed); 4 x 300 accelerations to full sprint w/ 100 recovery

Second Race Times

Although I wasn't really feeling like running on Tuesday, I decided to run the Luke's meet anyway as training. It was after a rainstorm, so even though the humidity was a little high, the temperature was nice, and there was no wind.

In the mile, I ran a slow first lap, and got boxed in for the second lap. When I saw an opening after about 750 meters, I took it and broke out to the lead. I pushed hard for 600 meters, and held a pretty nice lead, and just tried to maintain my stride through the finish. I broke 5 minutes for the first time this season!

The 800 I didn't do as well, and didn't try hard enough catch the guy who passed me at the 350 meter mark - he beat me by .5 seconds. But, I maintained 2 even splits, and probably could have kicked hard and knocked another second off, so I am happy that I improved a little from 2 weeks ago.

Total - 30

Race - 1 mile @ 4:59.81; 800 (1:08.75, 1:08.93) @ 2:17.68

Interval 1 - 8 x 600 @ 1:57 (1:51 last 600)
Interval 2 - 6 x 400 @ 1:09; 7 x 200 @ :33

First Race Times

Tuesday of this week was my first Luke's Locker All-Comers track meet. I wasn't sure where I stood speed-wise, but I was thinking I was trailing my 2006 track fitness level. I was treating this meet as a training session, but with hopes that it would help me determine where I stood. I planned on running 3 events, and I had several goals:

1 mile - 5:20
800 - 2:20
400 - :64

I ran the mile first, and thought I was a little fast on my first 40o (1:16), but felt very good, so I ended up keeping up the pace, and finishing with a faster time than I expected - 5:04.85. The mile tapped me out, and I was not feeling like running the 400 when the time came - I ran it anyway, and was very happy to hit a 1:01 time. The 800 was the next race, and I managed to get under my goal - 2:19.69. It wasn't too warm, and there was a decent wind on the track. I was going to try my spikes in the 400, but didn't get the time to screw the spikes in before the race, so I ran in my lightweight trainers.

So, I hope I can at least maintain these times till I can add some speed, and cut the times down a bit! I also did some leg weights toward the end of the week.

Total - 34
Race - 1 mile (1.16.66, 1.17.26, 1.15.63, 1.15.30) @ 5.04.85; 400 @ 1:01.03; 800 (1:11.04, 1:08.65) @ 2:19.69

Interval 1 - 8 x 600 @ 1:59
Interval 2 - 5 x 200 @ :34, 3 x 400 @ 1:08, 5 x 200 @ 33

5k Disapointment

After progressing well for a year, I took a big step backward on Sunday. I ran the same Corporate Challenge 5k that I ran for the past 2 years, and ended up running over 30 seconds slower than last year, even though they shortened the course to be more accurate. I ran an 18:59. It makes no sense to me with all the gains I have been making and the work I've been putting in that I could do so poorly.

On the plus side, it has me very motivated again to train hard. I have been doing two-a-days... I run 6 miles in the morning, faster than a recovery run, and focus on my form, which I think has suffered. I run 3 miles in the evening at a faster pace. I am trying to work out all the details of what I plan to do... at this point, I think the schedule will look something like this:

Sunday - Off
Monday
- morning - 6 miles medium-easy
- evening - Capacity or Speed workout (4x1 mile, 3-5 minute rest or other)
Tuesday
- morning - 6 miles medium-easy
- evening - 3 miles medium
Wednesday
- morning - 6-8 miles medium-easy
- evening - 3 miles medium
Thursday
- morning - 6 miles medium-easy
- evening - Tempo run (2-3 miles @ :20 slower than 5k goal) - add Hills
Friday
- morning - 6 miles medium-easy
- evening - 3 miles medium-easy
Saturday - Long Run (10 miles now, up to 16 later)

One of my running friends has encouraged me to run a 15k with him on Saturday... I may bandit it, and just run 10k of the race to see what I can do.