DairyKing's Journal, 16 May 2012

Crawled out of bed this morning, beside myself with anticipation of experiencing a bit of race pace in my last workout before the big event. Walked a 1/4 mile to get all the extremeties moving in the right direction, then did a 1 mile warmup at 11:30 pace, did 1 mile at anticipated race pace of 6.5 mph, or approx. 9:13, then cooled down for a mile at 11:30 pace again. I've been following a moderately aggressive training program (considering my weight and fitness level) aimed at hitting 28:30 in the 5K. I don't know if I can maintain that pace for the duration or not; I'm hoping that race day adrenaline, and the fact that I am going to be running with others, will keep the boilers stoked. If successful, it will be the fastest I have run in over 9 years, ergo a PR! In fact, anything under 29:30 will be a PR. I can't count 15 or 20 years ago; then I'd never get a PR.

One guy in my age group ran the race in 2006 at a 6:30 pace, then in 2010 at 7:00 pace. That means he is adding 5 seconds a year to his time. At the rate he is declining, and the rate I am improving, I figure I'll overtake him when I'm about 75 years old. Huraaah!

Anyway, I don't do anything for the next two days. I will probably walk for 30 minutes each day at a lively, but not demanding pace. Hoping to show up at the race at least an hour early to warm up, allow breakfast to stimulate whatever events it feels necessary, do some stretching, play with my GPS, line up and wait for the herd to start moving.

Here's to another fine FS day!

Diet Calendar Entry for 16 May 2012:
2999 kcal Activities & Exercise: Running (jogging) - 5/mph - 45 minutes, Resting - 18 hours and 15 minutes, Sleeping - 5 hours. more...
on diet DairyKing's own diet  


Yeah... Exciting DK :-) 
16 May 12 by member: Sk1nnyfuture
Pumped for you DK! 
16 May 12 by member: Rpalmst
Can you explain to this newbie what 11:30 pace means?  
16 May 12 by member: davidsmom
Great final workout!!! You are going to rock this race.. And I can't wait until you overtake that guy at age 75! :) 
16 May 12 by member: erika2633
"Run Like Hell" Pink Floyd Run, run, run, run You better make your face up in Your favourite disguise With your button down lips and your Roller blind eyes With your empty smile And your hungry heart Feel the bile rising from your guilty past With your nerves in tatters As the cockleshell shatters And the hammers batter Down your door You better run Run, run, run, run You better run all day And run all night And keep your dirty feelings Deep inside. And if your Takin' your girlfriend Out tonight You better park the car Well out of sight 'Cos if they catch you in the back seat Trying to pick her locks They're gonna send you back to mother In a cardboard box You better run  
16 May 12 by member: Lindsay6384
(Davidsmom- 11:30 pace means running 1 mile in 11 minutes, 30 seconds.. Around 5.21 mph)  
16 May 12 by member: erika2633
PRs all around! Cheers! I love that you did the math to figure out when you'd overtake him...assuming the relationship between age & speed is linear for him of course. 
16 May 12 by member: JessWhatINeeded
Wow, Lindsay! I'm pumped now! That brought back old memories. I thank the good Lord I never got sent back to mom in a cardboard box. Thanks guys!  
16 May 12 by member: DairyKing
Well, Jess, if I did the math wrong, I can do a mean sweep with my left leg. LOL! 
16 May 12 by member: DairyKing
Way to go! And don't downplay this competition - I bet you will still be running at age 75! 
16 May 12 by member: BuffyBear
What an inspiration! You'll kick butt! 
16 May 12 by member: HeidiG
You'll do great. Race adrenaline shaved 1:20 below my goal time... I see a 27:10 in your future :) enjoy your 2 "rest" days and get ready to kick some butt! 
16 May 12 by member: Bkeller1023
I like your thinking, Diane! A little optimistic, but I like it! 
16 May 12 by member: DairyKing
DK, did you learn the leg sweep from Jess' mom? 
16 May 12 by member: erika2633
Yeah, and how cool is that?! She swept her legs out from under her, and got in her van and went to town. Like Lucy Liu!  
16 May 12 by member: DairyKing


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