The 5-5-5 Method

I once read that an effective way to approach a half marathon mentally is to use the 5-5-5 Method. That is to say, break the race down mentally into two five-mile races, followed by a 5K race. It's basically a modification of the full marathon race strategy (two 10-milers, followed by a 10K). Those silly runners and their mind games. Now for today's run:

Stats

• Distance: 5 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 37 minutes, 58 seconds 
• Average Pace: 7:36 minutes:seconds/mile

Notes
While the mental preparation may be a bit premature at this point (the race isn't until November), I couldn't help but think about this strategy during my run today. The goal for today was five miles, so naturally, I thought about the 5-5-5 Method. I purposely held back my pace today, trying to get into the "long-haul" mindset.

Once I settled in, the run almost felt routine.

Don't get me wrong, I was quite relieved at about lap number 33 -- realizing that I only had two more laps. I was ready to be done! My hamstrings were quite sore from the deadlifts I did yesterday.

What I mean to say is, I looked at my time after the first lap, and I had completed in in about 1:05. When I calculated my average lap time, it was 1:06. So, I managed to hold my pace over the course of five miles, and I wasn't dead tired at the end. This is all very promising. I can't say for sure at this point that I would have been able to hold that pace over another five miles, but that's why I'm training, right!?


Anyway, to sum it all up:  Overall this was definitely a quality run, and one that I can absolutely build on for the future.

Lou Fest

Overall, Lou Fest was good times. The food was delicious, the event was "green," and the music lineup was excellent. The only complaint I would have would be the lack of shaded areas. The sun was brutal!

The day started off with a beautiful gospel set by Kim Massie -- fitting for a Sunday.

The Carolina Chocolate Drops were definitely fun, and played a foot-stompin' version of Johnny Cash's "Jackson."

I then discovered a few bands to whom I should perhaps pay a little closer attention, namely: Magnolia Summer, Cory Chisel, and the Fruit Bats.

Alejandro Escovedo at Lou Fest

Then came Alejandro Escovedo. He took the stage by storm with "Always a Friend," brought it down a few notches with some heartfelt tunes, and then came back roaring to finish his set with some real rockers. I must seriously re-evaluate the fact that I do not own his entire discography.

Jeff Tweedy performs "Sunken Treasure" at Lou Fest

The main event (for me anyway) was Jeff Tweedy. I've seen Wilco a couple of times, but this was my first time seeing Tweedy solo. I have to say it was a real treat. Tweedy opened with "Sunken Treasure," which I think the solo-acoustic version is far superior to the album version. Besides the always-comedic banter, other highlights include "New Madrid" (during which he managed to bungle a line!), "Passenger Side," and a rollicking version of "Casino Queen."

Tweedy's set list:

• Sunken Treasure
• Remember the Mountain Bed
• One Wing
• Muzzle of Bees
• I Am Trying to Break Your Heart
• Lost Love (Golden Smog)
• New Madrid (Uncle Tupelo)
• Airline to Heaven
• When the Roses Bloom Again
• "The Ruling Class" (Loose Fur)
• Jesus, Etc.
• Via Chicago
• Spiders (Kidsmoke)
• Hummingbird
• So Much Wine (Handsome Family cover)
• Passenger Side
• Casino Queen
• Misunderstood
• I'm the Man Who Loves You
• A Shot in the Arm

The night rounded out with She & Him. Zoey Deschanel's voice was both haunting and angelic -- even on the upbeat songs! However, due to extreme tiredness from an exhausting day in the sun, we only managed to stay for a couple of songs before making the trek home.

No need to contact the people at Guinness World Records...

No land-speed records were broken today. To achieve my goal of completing the half-marathon in under two hours, I'll need to average a 9:09 min/mile pace or better. I'll just say that there's just not enough evidence to predict success or failure based on today's run. The results of my first outdoor run in quite a while are as follows:
Stats

• Distance: 4 miles
• Surface: Outdoor Paved Path (Campus Lake)
• Time: 31 minutes, 16 seconds
• Average Pace: 7:49 minutes:seconds/mile

Notes

First lap: 15:18 (7:39 min/mile)
Second lap: 15:58 (7:59 min/mile)

I really thought that I was doing well during the first lap and holding back a bit to push during the second lap. Well, the second lap speaks for itself.  Nope.  Big fat FAIL.

I will admit that I failed to properly hydrate. I really need to work on drinking more water during the day.

Creaky, Squeaky, and Stubborn

Strength training was on the menu for today's workout. I can tell that I've been upping the intensity lately as my body has been a bit more creaky as of late. 

Today would be no exception. I managed to push through the soreness and I feel like I gave it my best effort. Maybe it was the Social Distortion that I was listening to. Either way, we'll see how I feel in the morning. 

But, no rest for the wicked -- the weather tomorrow is going to be quite nice, so I'm planning my first outdoor run in quite some time. I'm planning another four-miler -- two laps around Campus Lake. It will be interesting to see how much time I've lost on my average pace.

Raw Power

Simply amazing: Mavis Staples & Jeff Tweedy covering CCR's "Wrote a Song for Everyone." 

Today's Run, and Other Notes

Stats

• Distance: 4 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 29 minutes, 26 seconds (73/100)
• Average Pace: 7:21 minutes:seconds/mile

Notes

I've slowly been building back up to my usual four-milers for a while now. My knee seems to be holding up pretty well (knock on wood!)

I felt great over the first two miles, and decent during the third. The last mile wasn't bad, but it took a toll on my average pace. When I checked my pace at two miles, I was right at 7:15...  I've got to work on the issue of coming out of the gate too strong.

To round out the cardio punishment, I sweat out 20 minutes on the step/elliptical machine with a five minute cool-down.

Overall, I'd say it was a pretty "confident" workout.

The Half Before Jamaica

I have this crazy idea. My intention is to train for a half-marathon over the next 11 weeks. My goal is to run in the St. Louis Track Club Half Marathon on November 7th, 2010 and complete it in less than two hours.


I have no real "training plan" to follow. I'm just going to keep doing what I've been doing: run three days a week - increasing my distance each week , and strength train three days a week. My strategy is going to be to just "gut it out."

As my brilliant reward, two days later, on November 9th, I hop a plane to Jamaica.

Over the next 11 weeks I plan to document the highs, the lows, and the in-betweens.

Here goes nothin'.