Race Report

This Past week was 16 weeks out from NC and the 39.3 miles. This weeks work featured some fartlek runs, some yoga, and some strength training. Everything went good. The game plan this week was to finally get a 5k right. By getting it right I mean Negative Splits. I have a long history of starting out way to fast. So the plan was to start off SLOWLY and then come on as it went along. I wanted my fastest mile to be the last one. 

I got there early to warm up and stretch. I changed up my routine just a bit to better suit me for the cold weather.It was in the mid 40's , with the sun out. An absolutely IDEAL day for racing. 

We took off, and I made myself walk. I knew If I even started to run, I would blow it , so I left slowly. I did go ahead and get the legs loose that first mile. The first mile was done in about 14 min. Perfect. The second Mile I picked up the tempo quite a bit. Still not pushing. I could tell the legs were there and they were perfect. I nailed the second mile in about 12 min. After I crossed Mile 2, I turned it loose. I let it roll. As I was coming twoard the end, I knew I had it. I was re-passing people left and right that had passed me. What a satisfying moment that was. I crossed the line at 36 min or so with the last mile being a 10 something. I had FINALLY DONE IT CORRECTLY! I was fist pumping. 

I manged to message coach and we were both extremely happy.  It was a perfect day out and I couldn't have asked for any more. 

So , coming up this week , I have some yoga to do. Also, I am running some taper runs before a HUGE 10K Thanksgiving Morning. Additionally , I will have  a team challenge to complete and the Saturday Long run returns this week. Gotta admit, while its been nice the last couple weeks, i am ready for a good solid long run. So I am happy that is back. 

So , until Next week: 

From one "Idiot" to another: 

John

-IRC #2148-

NOW WHAT?!?

(Authors Note: If you missed my 2 part Re-Cap of my MCM, you can find those blog posts here : Part 1: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-his-first-marathon/    Part 2: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-part-2/)

So , I have received a lot of questions of NOW WHAT? LOL! Truth be told, I have know since about 10 weeks to go that there was more on the docket. LOL! But just decided to be cool and enjoy the journey. 

The last 2 weeks I have had recovery weeks. The first week I did ABSOLUTELY NOTHING! Except a world tour with my medal, sleeping with it every night (Not joking, at all) , and just spending time relaxing . Of course I did foam roll some, but not as much as I should have. I was recovering. LOL! I did manage to go out for a walk one day because I was just antsy, but that was it. 

Last week was full of yoga and recovery runs/walks. Coach got a good laugh at my hatred of the assigned yoga. i think i griped the WHOLE TIME! lol!

As to what is next... 

I am going to be running a 5k This Sunday, and a 10K Sunday. Then , in December, I am running a final Half Marathon. Each of these are just to enjoy the sport and have fun. 

In terms of a big picture goal, oh were already working on that. The countdown clock has started again. In March, I will be going to Biltmore. I will be running in the backyard to vineyard challenge. The challenge consists of BOTH a Half Marathon on Saturday, and A full Marathon on Sunday. So 39.6 miles in 48 hours. Tough? HELL YES! Doable, ABSOLUTLEY! Because I have THE GREATEST team, The Greatest COACH in the world, and a whole hell of a lot of support. 

So next week, you will get a 5k Report from this Saturday along with a little recap from this weeks workouts . 

So until Next week- 

From One "Idiot" to another

-John-

-IRC #2148