A blog for (semi) athletic middle-aged men (and women) holding on to (the last vestiges of) their youth
by training for and competing in running, cycling, swimming and triathlon events!

Monday, September 26, 2011

Day Three of My Two-week Half Marathon Training Program

Today was day three of my two-week half marathon training schedule (see What I Did on My Summer Vacation) -- a 5K run at race pace. I did what I call the Meadows 5K, a route I have mapped around my house that begins with a one-mile downhill, followed by rolling hills, and ending on a .75-mile uphill grind.

Evan and I get checked in for the Good Samaritan 5K in Castle Rock.
My goal today was to run at race pace, harder than I typically go when running in the morning with my dog Casey. My best time on this course is 24:19 (7:50/mile) on August 23 of this year. Today I ran it in 25:21 (8:10/mile), the exact same time I ran in the Good Samaritan 5K a week ago with my brother Evan.

Evan finished 4th out of 55 runners at the Good Samaritan 5K in Castle Rock.
Evan finished fourth with a 22:56, and I finished 9th out of 55 competitors. It was my first race since Ironman 70.3 Boise back in June and it hurt. Today wasn't nearly as painful. I have a hard time really pushing myself when I'm not in a race setting.

This kid edged me out at the finish to take 8th overall and push me to 9th -- my first top ten finish ever!
Saturday was the first day of my half marathon training. I ran six miles on the Ridgeline Trail at a nice, easy pace of 9:32/mile. Yesterday I took a 21-mile road ride, my first time out on the road since June. It felt good to be back on my Cannondale, flying down Wolfensberger Road at 45 mph! Think I'll have to try and squeeze in a few more road rides the Fall before the snow hits Colorado!

Next up: Five mile run on Wednesday.

Ride on!


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