5k Tempo, Stretching, A Coach

TEMPO: Like last week, I added a whopping 1k to my tempo run today and then got disappointed but was actually running well.

Today's tempo was a 6:55 pace (11:05 per mile):  A one second improvement over a week ago having added 1 k to the run this week.  (I also counted this time as a re-run of BerryFine's virtual 5k race I ran on Friday.)

Split	today	week ago	2 weeks ago	3 weeks ago	4 weeks ago	5 weeks ago
0.5 k	2:59	2:44	2:47	2:51	2:52	2:45
1.0 k	3:15	3:16	3:14	3:08	3:12	3:14
1.5 k	3:24	3:29	3:17	3:28	3:47	3:30
2.0 k	3:20	3:33	3:34	3:20	3:46	3:32
2.5 k	3:26	3:25	3:31	3:16	3:44	3:24
3.0 k	3:44	3:49	3:16
3.5 k	3:29	3:41
4.0 k	3:36	3:44
4.5 k	3:49
5.0 k	3:31

I've been tracking my workouts on a spreadsheet and here's the data in graph form (you can find the spreadsheet on my progress tab):

Basically it shows a lot of things [like I know how to use excel] but the blue line is my pace line with the axis on the left.  While the red line is the distance run per day with the axis on the right.  To confirm what a common wisdom says [Adam R @ The Boring Runner] the more miles you put on in the endurance runs the better your tempo times will be.  Basically in the last two weeks (8 days of running), my pace for the long runs has marched down, and the pace for my 5k distance has been stable (even though I have added at least 2 km to it in that period).  I'm tempted to run more awesome distances on Friday's and Monday's but I have time constraints.  In terms of my pace and running a San Diego Master Athlete [Chris K @ BQ or Die] has given me a lot of info on running the right pace for the Tempo, Endurance and EZ runs based on your target race speed.  I've actually only been running since June 15, 2010 so I have found the right people to ask!

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STRETCHING: I've been asking about stretching because all the runners I talk to have a slightly different opinion about stretching.  So in the last few days, I've received a number of great emails and posts about stretching and would like to include this very good piece written by a B.S. in Exercise Science and an A.S. in Physical Therapy [Kiesha @ Fitness Junky].  I quote at length [but leave out the "I'm a huge fan, I've been following your blog for years, You are simply awesome" - because she didn't write it]:

• As for stretching, there are HUGE benefits that come from keeping your muscles from getting short as long as it's done correctly. The biggest mistake people can make is stretching a cold muscle. This does much more damage than good and can cause or make an injury worse. You'de be better off NOT stretching than to stretch a cold muscle.
• Before stretching go for a run (not a sprint), take a warm bath, use a hot pad, ride a bike...you get the idea. THEN move ahead with your stretching routine. (FYI - I never stretch before a run) By keeping your muscles lengthened you can prevent tearing or pulling a muscle, you can increase your stride length by keeping your hamstring, groin, and calve muscle groups stretched, and if you do stumble awkwardly during a run (stupid pot holes) you'll be less likely to pull some wierd muscle you never knew about. Plus, later in years when your muscles start to atrophy due to the "circle of life" you'll be glad you've had a head start by keeping your muscles lengthened. Most of the elderly I've worked with who have given up on walking have tight heel chords (attachment from calves) or balance problems associated with a muscle imbalance from tightness.

Here's a few things that I find is in tune FOR ME.  Other runners may differ.  I like the idea [like is a bad word ... maybe I have observed] of things shrinking when you get older.  And stretching them to keep them well, stretched!  She actually had this post on her blog, but I did not see it [I had my head in the fridge looking for pudding] http://imafitnessjunky.blogspot.com/search/label/stretching.

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COACH: Thanks for that great response on my last post on Monday about a Coach.  I am like many of you and don't like someone telling me what to do.  I also want to experiment and learn about my abilities and the natural way I tackle running.  So to many of your points I don't need a Coach right now.  In terms of motivation to run - people! I need to be held back!  I have not missed one run day, hot, rainy, thundering, full of food, hungry - it doesn't matter.  I can't believe I have become so addicted to this movement "through space".  So the Coach for me would be a source of wisdom and knowledge about developing me into the runner I want to be.

So the last thing is what do I want to accomplish with running?  I want to run faster and I want to run in races - say 6 5k races a year.  I say 5k because I don't believe I have the time to train more for longer distances.  How much faster?  Well faster than the world record!  But first I need to follow the plan and be patient and run my first race.

Tempo Wednesday and Before Shots of Running Man Wannabe

Well today was a tempo run that boring-coach Adam did not make into a 3.0 k  from a 2.5 k.  He also did not send me a great link on improving your Marathon time.  [Thanks Adam I'm running my first race - a 5k - in about 4 weeks.  Great having you stay right on topic.]  It's a good overview of sports science and the way the body it thought to work and perform well.  He also nodded in a non-legally binding way to me increasing my weekly distance by 15% rather than 10%, before I taper off on the race week.  I'll be putting these changes into the program tab. [Note: Adam is not a coach and does not give advice, this is a joke, closed course, professional driver, your mileage may vary - really just wanted to paste his head on someone in Paint.]

Today's tempo times with a 6:33 pace (10:30 per mile):

Split	today	week ago	2 weeks ago	3 weeks ago
0.5 k	2:47	2:51	2:52	2:45
1.0 k	3:14	3:08	3:12	3:14
1.5 k	3:17	3:28	3:47	3:30
2.0 k	3:34	3:20	3:46	3:32
2.5 k	3:31	3:16	3:44	3:24
3.0 k	3:16

What's interesting is the more I pull out the run in the first 500 m, the slower I seem to recover in the second 500 m.  I bet the first 200 m of the run is fast ... my body is going "WTF? Are we running again?" and it's trying to keep up, but then quickly I drop down in speed, start my breathing, launch a couple of snot rockets,  [projectile vomit] throat clearing horks and I'm ok.

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Here is a before picture from late May 2010.  I'm actually soaking my feet in Stanley Harbor in Hong Kong, that behind me is a piece that turns into the South China Sea and then the Pacific Ocean. This picture is interesting because what you don't see on the left is that a bunch of environmentalist started running towards me once I started struggling out of the water.  They were all pointing at me and yelling in Chinese "a whale has beached itself we must push it back into the water!" ... That's about the time I started to loose weight and not eat all those executive meals my EMBA program was feeding me.  If this kinda travel pictures are interesting to you check out some more on my Facebook page search for Andrew Opala - I think they are shared without having to friend me, but please do if you are so inclined.

Here's another (still before) at the Great Wall standing beside my buddy and classmate Scott.  I think the belly is quite pronounced - and it's not the horizontal stripes baby.  It's the real thing! ... some real after pictures will follow shortly tomorrow.  I'll see if I can snap a good one when I'm golfing with friends (Scott being one in fact).   But it's really not after ... it's DURING - I expect to go a lot further.

Thanks for the requests, I would have wanted to show the before once I had the washboard stomach, but what can you do?  My goal is to become a [RILF - Runner I'd Like to ... Feed] healthy individual with a long life that does not become a burden on my family once I get older.  If you want to check out a washboard stomach go to Chris's site: BQ or Die and see him out at his aqua-training.  Just rub your shirts clean on those abs!

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Welcome to my new friends: Wannabe Runner, Candace, Jill, Heather, Christine, and Elizabeth.

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I'm officially in the Core Club, even though Groucho said "I'd never join a club that would have me as a member".