www.GAJohnson.org | Hebrews Twelve Two

summer solstice 10K 2008 race report

I ran the Summer Solstice 10K Friday evening in Salem, Oregon.  It was a couple of firsts for me - my first 10k, and my first night race.

Conditions were tough with the race time temperature at 86 degrees, high humidity and pollen floating through the air on the trails.  There were a couple of times that I sucked up the white snow flakes from the cottonwood trees.  It made breathing very difficult and it took me 4 miles to get my breathing in some sort of rhythm. My legs felt great the entire race, but breathing was tough.

My goal was 52.33 and I did it in 55:40.  Overall, I was pleased considering the conditions.  And it was an automatic PR for me since it was my first 10K.  It doesn't get any better than that!

My whole family was with me which made it great.  Becky, Austin, Kelsey and family friend David Sanna.  LGF'ers Gina and Rich Harris were also there.  Gina ran the 10K, PR'ed (it was her first 10k) and came in 2nd place in her age division.  It was a great evening.

To top it off, I came home and played three pickup basketball games with Austin, David and Kelsey!

My splits:

mile 1 - 8:24
2 - 9:08
3 - 9:03
4 - 9:05
5 - 8:57
6 - 8:56

Avg pace = 8:56; 853 calories burned

Click here to view more pictures.

Keep pressing toward the finish line!

gaj

running the race training report

My training report for the week:

Sunday - played basketball on the http://www.LovingGodFellowship.org city league team.  I played the second half as one of our best players rolled an ankle.  I had 9 rebounds, 2 points and one assist.  We won 100-60.

Monday - went to the gym with Austin.  We played 3 pick-up games of basketball, did a lower body and core workout.

Tuesday - Rest

Wednesday - went to the gym with Austin.  We played 3 pick-up games of basketball and did an upper body and core workout.

Thursday - Rest

Friday - went to the gym with Austin.  We played 3 pick-up games of basketball and did a lower body and core workout.

Saturday - Ran 7 miles.
Splits:
1 - 9:04
2 - 9:24
3 - 9:23
4 - 9:45
5 - 9:56
6 - 8:44
7 - 9:50
time = 1:06:19; Avg. pace = 9:27; 1174 calories burned

I took it easy on the running this week as I have not been feeling up to speed lately.  My body was needing a rest and I'm learning to listen to it.

I signed up for the Summer Solstice 10k in Salem, Oregon on 6/20.  It will be my first 10k so I'm sure to have a PR.

gaj

marathon training - 22 weeks to goal

My training plan for this week is:

• Monday – 12 mile long run
• Tuesday – 2 mile recovery run, lower body and core workout
• Wednesday – Rest
• Thursday – 8 mile run w/ 10 x 100 m strides
• Friday – 2 mile recovery run, upper body and core workout
• Saturday – 9 mile run
• Sunday - rest

33 total miles.

Keep pressing toward the finish line!

gaj

marathon training 05.24.2008

I ran a 8 mile training run today.  It was 62 and overcast when I started and 64 and sunny when I finished.

My Splits:
Mile
1 - 9:52
2 - 8:51
3 - 9:36
4 - 9:42
5 - 9:38
6 - 9:48
7 - 9:47
8 - 10:07

Stats:
Time - 1:17:24
Average Pace - 9:41
Calories Burned - 1258
Weight - 177

Keep pressing toward the finish line!

gaj

marathon training 05.22.2008

Today's workout was a 7 mile general aerobic run with 10 x 100 m speed strides.  It was the first time I've done speed strides.

My splits:

Mile
1 - 9:16
2 - 9:34
3 - 9:38
4 - 9:52
5 - 9:35
6 - 10:31
7 - 10:18

Stats:
7 miles in 1:08:49
9:50 average pace
1065 calories burned
178 pounds

Keep pressing toward the finish line!

gaj

working out with my son

I did my 2 mile recovery run on the treadmill at the gym this morning since it was raining.  My son Austin went with me. I did an easy 2.03 miles in 25:28 and burned 240 calories in the process.  My left calf was pretty tight and I think my body will welcome the rest day tomorrow after the PR on Saturday and the 11 mile run yesterday. 

After the easy recovery run, me and Austin did a lower body workout with weights and I also did some core exercises.  After that, we headed to the basketball court and worked on his three point shooting after which he beat me in a game of pickup 21-5.  I can remember when I could beat him but it's been a while.  Now he outweighs me by 70 pounds and is a couple of inches taller than me.  Now he schools his old man!  Oh to be 19 again.....

....on second thought, NOT!

gaj

marathon training 05.19.2008

I did a long run this morning of 11 miles.

It was 65 degrees when I started and 77 when I finished.  My quads didn't feel just right, but I expected that coming off of a PR on Saturday and with just one day rest.

Splits:
1 - 10:54
2 - 10:02
3 - 9:57
4 - 10:34
5 - 10:32
6 - 10:41
7 - 10:42
8 - 10:52
9 - 10:42
10 - 10:26
11 - 11:55

Stats:
11.08 miles in 1:57:21
10:36 average pace
1712 calories burned

gaj

marathon training – 23 weeks to goal

Training for my 5th marathon starts Monday morning.  I’m using the Pfitzinger advanced marathoning, 55 miles per week or less 24-week schedule.

I will be running the Marshall University Marathon in Huntington, West Virginia on November 2, 2008.  My primary goal is to run my fastest marathon ever.  My secondary goal is to qualify for the Boston Marathon by finishing in 3:30.

This will be my third straight year in running the Marshall University Marathon.  I successfully finished this marathon in 2006 and in 2007 but was hampered by injuries in both.

I currently have a 30 mile per week base and will build up to a 55 mile week throughout the training. 

My training plan for this week is:

Monday – 11 mile long run
Tuesday – 2 mile recovery run, lower body and core workout
Wednesday – Rest
Thursday – 7 mile run w/ 10 x 100 m strides
Friday – 2 mile recovery run, upper body and core workout
Saturday – 8 mile run
Sunday - rest

Click on "Comments" below and leave me some shouts of encouragement and cheer.  I have my work cut out for me!

gaj

iris festival 5k - set a personal record

I set another PR today in running the Iris Festival 5K in Keizer, Oregon.  I finished 4th in my age group and 56th overall with a time of 25:14.

It was hot!  Yesterday, temps reached 99 and at race time this the morning it was 80.  That was at 9:15 AM!  I had to slow my planned pace because of the heat, but I'm happy with another PR.  It's my second record in consecutive Saturdays.  Training hard is paying off as I continue to focus on improving speed this year.

I arrived at starting line first (does that count for anything) and put my game face on.

Others quickly joined me, but I had my spot.

Pressing toward the finish line on the last 100 yards.

Me and my iris.

We stayed and watched the parade after the race.

There were these pretty girls on horses that kept riding by and waving at me.  Watsup with that?

Click here to view all pics.

Click here to check out last Saturday's PR in Silverton, Oregon.

gaj

i've got my game face on

I've got my game face on and will be going for another PR (personal record) when I run the Iris Festival 5K at 9:15 AM Saturday morning in Keizer, Oregon.  This is my home course and I've run this race twice.

I'm coming off of PR last Saturday and a 24 mile training week.  I'm pumped!

gaj