run bike run training

http://www.everytrail.com/view_trip.php?trip_id=225596

This was supposed to be 8.5 mi with 5 mi of biking. Recorded this on my handheld GPS.

The Bridge-Was-On-Fire Run

5/20/2009: 44.9 min / 4.72 mi = 9.5 min/mi
Yup, the bridge was on fire underneath. Fire dept was there putting the blaze out. But it's concrete, so hopefully it's not a big deal in the scheme of things.

Belated Cinco de Mayo Run

5/8/09: 24.2 min / 2.9 mi = 8.3 min/mi

No competition :P

4/26/2009: 63 min / 5.6 mi = 11.25 min/mi
5/4/2009: 33.5 min / 3.8 mi = 8.8 min/mi

Got a couple runs in earlier this month, but then got a really bad flu. Here's how they went:

30.5 min / 3 mi = 10.2 min/mi
23.8 min / 2.9 mi = 8.2 min/mi

Jan 2009 Runs

24.25 min / 2.9 mi = 8.4
22.5 min / 2.9 mi = 7.8
22.25 min / 2.9 mi = 7.7
39.8 min / 4.0 mi = 9.95
23 min / 2.9 mi = 7.9 (1/22/2009)
22.6 min / 2.9 mi = 7.8 (1/26/2009)
41.6 min / 4.0 mi = 10.4 (2/1/2009)

ES's been doing a good job of getting me out of the house :) She always pushes for the 4.0 mile runs. We got a pretty good vid of us running on our new video camera while we were running yesterday, too.

RACE STATS

I kinda forgot to keep it up with posting my race stats. I've been in a lot of them recently since the Pumpkin 5K...

**Thurs, Nov 27th, 2008**
~Torrance Turkey Trot (unofficial 3-miler)~
Bib #2191
No chip timing/no official race results
~21:00 min flat


**Sat, Dec 13, 2008**
~Santa Monica-Venice Xmas 5K~
Bib #2016
Chip Time: 21:45.8 (gun time: 22:46.5)
Pace: 7:01 min/mi
Chip Time Overall: tied for 107th out of 1033 runners (gun overall: 128 out of 1033)
Overall Place: 110 out of 1024 runners
Overall Sex Place: 88th male
14 male divisions, 14 female divisions
25-29M Division: 14th out of 59 runners


**Sun, Jan 25, 2009**
~Carlsbad 1/2 Marathon~
Bib #3336
Overall: 1182 out of 7147
Men: 844 out of 2863
M 25-29: 158 out of 455 (15 divisions per sex)
Age/Grade: 55.02% Place: 2632 (by the way I have no idea what this Age/Grade/Place stat is)
Finish Time: 1:47:39 min (gun time: 1:58:41)
Pace: 8:13 min/mile
6.6 Mile Split: 56:14 min (6.6 mile split pace: 8:32 min/mile)


**Sun, Feb 1, 2009**
~31st Annual Redondo Beach Super Bowl Sunday 10K~
Bib #2026
Overall Place: 403 out of 3663 finishers
M 25-29: 58 out of 282 (15 men divisions, 15 female divisions)
Tag Time: 47:08.6 (gun time: 47:11.5)
Pace: 7:36 min/mile

Catchin' Up On Posting Yet Again

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Catching Up On Posting

My internet on my Mac went out a while back so I couldn't upload my Nike runs onto the internet... but I do have internet now on my Mac. Here were my runs...

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Runs

Whew.
---Andrew =)

Sun Practice #2

Alright, I need to get better at posting these runs on the day of my running, not days later. Anyways, we had our second TNT practice on Sunday and went out for about 45 minutes...



P.S.: see that's weird... the time is correct now and I didn't even change anything! Weird iPod... don't know what happened last time.

Wed Run

So I met up with Jim, a TNT mentor from last season, for a run on Wed at West LA College. We did a very easy run around the track and talked, so I didn't keep track of my laps.



---Andrew =)

P.S.: okay I just noticed the time and date are WAY messed up on this run and I don't know why. I just checked the time/date on the iPod right now and it's correct, so wtf?... anyways, the correct time for this should be ~6:45pm on Wed 11/5. Weird.

1st TNT Run/Walk of Spring 2009 Season

Well today was the 1st practice of the new spring season. We're training for the Carlsbad 1/2 Marathon (1/25/09) and the LA Marathon (2/16/09).

Anyways, today I woke up and threw up. I got food poisoning on Friday and I had thought that I was all recovered by Sat night, but I was wrong. So today's run felt a little weird (and it felt like I shouldn't be running due to illness), but we only ran for about 30 minutes at a slow pace... so I guess if I had to pick a time to get food poisoning this would be a great time. I'm really glad I didn't get it right before/during the marathon and our 5K race. That would've been terrible! The last time I had it was 2 years ago about a week after our first pumpkin race... whew!

So yeah, here were the results...


---Andrew =)

PUMPKIN 5K 2008 STATS!

On Sunday, the 3 of us went out and ran our 3rd Pumpkin 5K. Here were the stats...

Pumpkin 5k--> Sun, October 26, 2008, 8a @ Legg Lake, Whittier, CA

Andrew Horng Bib 247 21:55, 19-29 male division rank **5th of 9 (12/77 overall) 7.1 min/mi pace
Andrew McAllister Bib 238 24:43, 19-29 male division rank 7th of 9 (27/77 overall) 8.0 min/mi pace
Emily Schultz Bib 239 31:19, 19-29 Female division rank 8th of 12 (46/77 overall) 10.1 min/mi pace

** = if the divisions were like normal, I would've been 3rd in my division!... there was a 19 yr old and 21 yr old who beat me!

RANDOM THOUGHTS...

Overall it was a great event like always. Too bad that the numbers keep dropping every year... the 19-29 division was kinda rough, but I think they did it due to lower participants.

Also, we learned that signing up online was probably the best, since they raise the price after a certain date and you're not guaranteed a t-shirt on race day.

What else? We also learned to not go out too fast which we all did... I ran my fastest "official" recorded 1-mile ever... 6:33 in the first mile, and Emily and I PR-ed in the 5K. Andy was close to a PR but had to "scoop" out his enormous flem and tie his shoe... taking up some time.

I didn't tell you guys this but I was MOANING really loudly that last mile. I was in real pain and wanted the race to be over with haha. I think the people passing me were like WTF?

Oh, and always remember for next time to stand in front of the coordinator guy during the raffle so that he can call out a number. Emily won something, Emily & Andy won "the stick" for having the best costume, and I won some Asics socks!!

Until next time...

---Andrew =)
P.S.: I didn't record this run with my Nike+ cuz I couldn't find my sensor (the thing you stick into the iPod)... but just the other day, I found it in the bathroom trash! It had been there over a week since the marathon! WHOOPS! My mistake... glad I found it.

Nike Women's Marathon Stats

384 runners/walkers from the Greater LA Chapter (raising over $1.5 million)
~5000 TNT runners/walkers nationally (raising over $18 million)

Over 20,000 individuals were at the start line, including people from all 50 states, 25 countries, 1089 brave and brilliant men, and 400 5-time or “legacy” runners.

Alright, and now on to Andrew's TNT Race Stats...

The Nike Women’s Marathon (5th Year)
Sun, October 19, 2008
San Francisco, CA
Bib#: 5893

Overall Time: 4:14:10.480
Overall Pace: 9:42 per mile

Male Rank: 86 of 346
M25-29 Division Rank: 23 of 67
Overall Rank: 654 of 4897
(although, Nike+ says I finished 680th overall... maybe that stat includes non-TNT runners)


SPLIT TIMES...
(marker) (time) (pace)
5k 0:31:19.850 10:04
10k 1:01:10.770 9:50
15k 1:31:43.210 9:50
13.1mi 2:04:23.390 9:29
25k 2:28:45.100 9:34
30k 2:58:04.660 9:33
35k 3:29:30.630 9:37
40k 4:01:49.040 9:43
Finish 4:14:10.480 9:42

Oh and here's the Nike+ graph of my run (taken from the chip I guess)...
http://nikeplus.nike.com/nikeplus/race/nwm08.html#/graph?user=5893
(actually accurate, unlike my Nike+iPod... man that thing was messin' with my head!)

See you tomorrow for the 5K,
---Andrew =)

The Last 4 Runs (including Marathon!)

1.) Easy Run At University High School's Track...
-I decided to take it easy on this one and not try to do a fast 5K.




2.) Last "TNT" Practice...
-YouTube girl wasn't there. We did only 8 miles.




3.) Last Mid-Week Run...
-I went back to West LA College to practice running a "fast" 5K by myself. This time I for sure went 11.5 laps. I broke my record of 23:19 but then again, my clock on my iPod has been a little off in the past, so maybe I tied it or went over. We'll have to see how I officially do at the Pumpkin 5K.




4.) Nike Women's Marathon...
-This was it. I got cocky at the end as I high fived everyone and then went from pure joy and elation at the finish to total depression upon seeing YouTube girl crying with her family and being held and kissed on the head by her boyfriend. I kinda wanna redo this run just to get that horrible "after taste" out... it really bummed me out seeing that. Anyways, that dip in the chart isn't me hitting the wall... I didn't hit the wall at all... it's probably went I stopped at the water stop and stretched for a little bit. My muscles above my knees were very tight. Also last note: my iPod was being VERY inaccurate this day. It was giving me credit for doing too many miles EVEN MORE than it usually does. I told myself to look at the mile markers instead of what was on the screen cuz it was messin' me up. Also, my official time was 4:14:10 (not 4:13:06... see how it's inaccurate with the time?).




Get ready for Sunday,
---Andrew =)

HMMMMM...

Okay, I went to West LA College's track tonight to run a 5K. I really tried pushing myself and ran for speed and it was really very very very hard.

I swear I ran 11.5 laps (=5K) in Lane 6, but I dunno... looking back at my previous data, my Nike+ hasn't been totally accurate. Now it's saying 3.16 miles which is really really really accurate. It usually, with these shoes, credits me a little bit more... I think. I'm not even sure of that either cuz I haven't been running on official tracks lately. Hmmmmm...

Anyways, I ran what I thought was a 5K and ran it in 22:17, unofficially my best time ever. But there is a chance that I miscounted (dammit I should've used my cellphone to lap count!) and if so then that means I should've ran one more lap, which means that I should add at least 1:30 to that score which frightens me cuz that isn't an improvement to my 5K score then. But if I did indeed run 11.5 laps then it is an improvement. Dammit! I wanna know the answer!

I guess I'll have to run again for speed and find out. Maybe next week or Sat? I dunno... I guess then we'll know if I really ran a 5K tonight.

Good Job Man

Hey dude,

Didn't run today... not yet at least, but just wanted to say that sub 8 min per mile is AWESOME and you're logging that BY YOURSELF in practice! I've been running a lot but there's a difference between training for a 5K and a training for a marathon... there's still a chance to get McAllisterized and McAllistung! Plus, I hope the one week recovery from the marathon is enough.

Anyways, keep it up and know that you're still in it! I think that you'll be able to improve your time (since you improved last year) if you keep it up with the practicing. My best time is 23:19 so hopefully I can improve on that. Ever since that 23:19 run in early '07, I've been getting worse with my 5K's for some reason (age maybe? training?). My 5K time this year was my worst--> 25:05, and I was not happy about that.

So anywho, that's my spiel and I'm really excited for this 5K (maybe even more so than the marathon... well, let's just say maybe it's a tie with the marathon, cuz the marathon's gonna be frickin' exciting!). Main thing is for me to beat my personal best, then get an award, then do some Hornginatin' haha.

---Andrew =)

<5k saunter

Hmm, will probably be no contest for you since you are training so hard. But I'm still going to try to improve on my last year's speed.

22.9 min / 2.9 mi = 7.9 min/mi....

Leading =)

Today was our final TNT practice all TOGETHER... by that I mean that I will still have practice next Sunday, but next Sunday some of the folks will be in Long Beach running their marathons (so not everyone will be there). The week after that is my marathon in San Fran.

It was pretty cool today... last week was our 21+ mile run, so this was the official start of the tapering. We did about 12 miles today... I was leading the pack with another guy who's really fast. During the run, he was talking about how he usually runs 5K's in 14 minutes, so I was like WHAT THE HECK!? I was also trying to absorb whatever running knowledge he gave to me, hehe.

By the way, near the end of the run a stranger woman who was pretty fit for her age (maybe late thirties) was kinda hitting on me I think... she was talking about how she was staying at this one hotel and said that she'd think about me on the day of my marathon.



Anyways, I've been thinking a lot recently about the 5K. Maybe that's not a good thing to be thinking about and focusing on since I'll be running a marathon soon, but the 5K this month is just as important to me. The first Pumpkin 5K was great, but the second one kinda blew. You (Andy) got 2nd place the first time, then 3rd place (beating me by 14 seconds!) the second time... and you (Emily) didn't place the first time, but placed 3rd the second time. I know placing shouldn't matter and it's all about finishing the race blah blah blah, but I really want to place this year. I've come in 4TH both years!!! Missed it by that much for 2 straight years. It's an ego thing, but I want my Pumpkin mug or trophy or whatever haha. This is really the only 5K that I can compete in and have that goal be within reach.

So here are my Pumpkin 5K goals...

4.) Hornginate, slaughter, and embarrass you both (haha you know I love you guys)
3.) Destroy and shatter my personal best of 23:19
2.) place in the top 3 in my division
1.) do all of the above while wearing a Halloween costume

---Andrew =)