2013 5/3 Riverbank Run Training

This is week 15 of training for the 25k run. I am feeling very good about reaching my goal of 2:10. I will be continuing longer runs and a sprint day during the week. I think the sprints have helped. My 5k average is around 7:45 per mile. Persistence and commitment have given me the edge . I ran the Irish Jig a few days ago and had a 23:22 5k. A very exciting 7:32 / mile average. I placed 38 out of 201 runners in my age group, 45-49. I will let you guess my age . One hint, I'm not 49.

It is week 11 of my 23 week training plan for the Fifth Third River Bank 25k Run. So far things are right on track. I have some long runs planned in the next few weeks. I will post my results.

2012 Miles

 

 

 

• My 2012 miles added up to 1,250 . This is the best year I have had and am looking forward to 2013.  I was able to run consistanly in a 8:15-8:30 pace. I hit a few 7:45-7:50 pace 5k runs too. Here are my 2013 goals:                              
• Triathlon Goals: 1500 meter swim- 45:00

• 25 mile Bike- 75:00          6.2 mile run- 50:00 

• 1/2 Marathon Goal : 8:20 pace  .  1:48:00
• Marathon  Goal :    9:09  pace      3:59:00
• 25k   Goal :   8:20 pace                   2:09:00
• 10k  Goal :    8:00 pace                   49:36
• 5k Goal  :      7:35 pace                   23:30

 
Dailymile has been a great tool to Log all my miles and activity in the Tri- Sport.

2013 Training Plans

I am looking forward to this years race schedule:
May 11 : 5/3 Riverbank 25k Run
May 25 : Bayshore Half Marathon
July 7 :  Grand Haven Triathlon
Sept 7:  Reeds Lake Triathlon
Oct :  . Grand Rapids Marathon
I am very excited about 2013. I plan to
Update my blogger more often.

2012 Millenium Park Triathlon

Triathlon Jitter

I competed in my first Sprint Triathlon August 11. It was at Millenium Park, Grand Rapids MI.  The weather was perfect. The race started at 8a.m. , 65 degrees.  A sunny morning start on the beach. I was not sure what to expect. I was in the 3rd heat . The swim consisted of 500 meters.  The biking was 14.8 miles, and the run was 3.1 miles.  My finish time :  1:41:20.  I actually felt very good afterwards.

My 2012 Race Results

My new bike

2012 Masi Alare