Training Log Archive: gas_turbineIn the 1 days ending Apr 21, 2012:
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Saturday Apr 21, 2012 #
8 AM
Race (Running) race 20:33 3.13 mi (6:34 / mi) +29m 6:23 / mi
ahr:148 max:157 rhr:48 shoes: Merrill Barefoot Trail
Ugandan water project 5K.
http://www.yellowjacketracing.com/files/user/Ugand...
---
Extremely happy with this.
10th overall, 1st in 45-49.
Great redemption, given all the medical issues over the last year.
---
First race since last May (which was a complete disaster). Last year at this race, I ran 21:23 - in the midst of my running downfall for the year. That was the race that Tom Dutton wiped me out over last 1/2 mile. This year, he ran, but I was well ahead of him. Randy McGarvey ran, and was 1st in his age group - 30s back from me.
----
Goal 1 was to win the age category (because the racehorses in my age group probably would not show up to this). This one is interesting, because I look ahead of me and try to figure out how old the folks are, to see who I should be aiming for. I seem to be off by 15 or more years in my guessing. Maybe I think I look younger than I do?
Goal 2 beat last year's time. YAY!
Goal 3 was to beat 21 minutes. YAY!
Goal 4 was to beat 20:30 - for no reason other than that is getting back to my fastest pace of any race last year. Also because that's what bishop22 ran last week. Not being outwardly competitive on this (no, really), just using him as a benchmark of a runner my age that I look up to.
----
At actual mile markers
First mile goal was to keep it easy, yet also be fast enough that I would not take myself out of competition. I figured I was doing well when I passed people on the steep-ish hill on Park, as I am not a very strong hill runner. I had no idea of what pace I was at.
1mi - 6:33
First woman passed me just after the mile. I stayed with her for next 200m or so, but then I pulled away to go after next group, as she was not really staying at the earlier pace. I had figured she was mid-30's - she ended up being 24 (and overall female winner).
Between 1&2 there were enough smallish groups of runners around to have people to go after. I was pleased with how they never really pulled away.
Passed 'naked guy' (no shirt, well muscled - if I looked like that I'd be naked guy as well) as well as another 20ish guy at 1.5mi.
Pleased that no one caught me (and then stayed ahead) after the 1mi.
2 - 13:00
At the 2 mile marker point, I started calculating how much 'margin' I had over last year's time. I had not run this fast for this long outdoors (my 'fast' runs were near 14 mins for 2 miles), so I had a small worry about falling apart. However, I had none of the usual symptoms of that, and figured I would by this point if it were to happen (felt terrible at this point last year). Also, I only had a mile to go. So I stopped calculating and started aiming for the next two in front of me.
3 - Forgot what time was. Garmin claims 19:47. Mile marked on graph appears to be in the right place.
21:33 at end (started watch when I crossed start line). I ended up catching another guy right at the finish.
---
Have not done much running (speed / tempo) at faster than this pace this year, so surviving this pace was great. Also pleased with how the splits worked out.
---
Tried to cut off the curves/run straight lines, but any time I was really pushing that, a car would come along, so it really did not help much.
----
Light rain & colder than it has been. It actually made for very good running weather - but not good weather for standing around afterwards, as it put a chill right through me that I still am in the process of shaking off, several hours later.
----
OK, so what's with my heart rate? I should have a max possible of ~170, which makes 95% (what you should hit during a 5K) be 162 or so. 157 is not really near that at all. It is the fastest I've seen since starting to wear the monitor. Also interesting is that it took a very long time to get close to normal levels after the race.
---
rhr was from 15 min before the race. Thought I would be pounding away in anticipation....
http://www.yellowjacketracing.com/files/user/Ugand...
---
Extremely happy with this.
10th overall, 1st in 45-49.
Great redemption, given all the medical issues over the last year.
---
First race since last May (which was a complete disaster). Last year at this race, I ran 21:23 - in the midst of my running downfall for the year. That was the race that Tom Dutton wiped me out over last 1/2 mile. This year, he ran, but I was well ahead of him. Randy McGarvey ran, and was 1st in his age group - 30s back from me.
----
Goal 1 was to win the age category (because the racehorses in my age group probably would not show up to this). This one is interesting, because I look ahead of me and try to figure out how old the folks are, to see who I should be aiming for. I seem to be off by 15 or more years in my guessing. Maybe I think I look younger than I do?
Goal 2 beat last year's time. YAY!
Goal 3 was to beat 21 minutes. YAY!
Goal 4 was to beat 20:30 - for no reason other than that is getting back to my fastest pace of any race last year. Also because that's what bishop22 ran last week. Not being outwardly competitive on this (no, really), just using him as a benchmark of a runner my age that I look up to.
----
At actual mile markers
First mile goal was to keep it easy, yet also be fast enough that I would not take myself out of competition. I figured I was doing well when I passed people on the steep-ish hill on Park, as I am not a very strong hill runner. I had no idea of what pace I was at.
1mi - 6:33
First woman passed me just after the mile. I stayed with her for next 200m or so, but then I pulled away to go after next group, as she was not really staying at the earlier pace. I had figured she was mid-30's - she ended up being 24 (and overall female winner).
Between 1&2 there were enough smallish groups of runners around to have people to go after. I was pleased with how they never really pulled away.
Passed 'naked guy' (no shirt, well muscled - if I looked like that I'd be naked guy as well) as well as another 20ish guy at 1.5mi.
Pleased that no one caught me (and then stayed ahead) after the 1mi.
2 - 13:00
At the 2 mile marker point, I started calculating how much 'margin' I had over last year's time. I had not run this fast for this long outdoors (my 'fast' runs were near 14 mins for 2 miles), so I had a small worry about falling apart. However, I had none of the usual symptoms of that, and figured I would by this point if it were to happen (felt terrible at this point last year). Also, I only had a mile to go. So I stopped calculating and started aiming for the next two in front of me.
3 - Forgot what time was. Garmin claims 19:47. Mile marked on graph appears to be in the right place.
21:33 at end (started watch when I crossed start line). I ended up catching another guy right at the finish.
---
Have not done much running (speed / tempo) at faster than this pace this year, so surviving this pace was great. Also pleased with how the splits worked out.
---
Tried to cut off the curves/run straight lines, but any time I was really pushing that, a car would come along, so it really did not help much.
----
Light rain & colder than it has been. It actually made for very good running weather - but not good weather for standing around afterwards, as it put a chill right through me that I still am in the process of shaking off, several hours later.
----
OK, so what's with my heart rate? I should have a max possible of ~170, which makes 95% (what you should hit during a 5K) be 162 or so. 157 is not really near that at all. It is the fastest I've seen since starting to wear the monitor. Also interesting is that it took a very long time to get close to normal levels after the race.
---
rhr was from 15 min before the race. Thought I would be pounding away in anticipation....
7 PM
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
No stretching this evening - too stiff (and wanted to go to bed)!