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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
Sand
Footballguy
Dropping to page 3? Unpossible - I have now bumped this.
Just wanted to confirm that temperature does, indeed, make a big difference. Woke up this morning to a nearly unprecedented cold snap (Atlanta set records by like 7 degrees - crazy). 65-67 with a very slight mist most of the way. Great 55 mile ride. New area - even managed to snag some KOMs. In fact, on the first climb I set a new 5 minute power record at 341w. And held 275 for over 13 minutes during one stretch. After some of the performances this summer it just goes to show that 90/75 weather really isn't conductive to record breaking performances.
Just wanted to confirm that temperature does, indeed, make a big difference. Woke up this morning to a nearly unprecedented cold snap (Atlanta set records by like 7 degrees - crazy). 65-67 with a very slight mist most of the way. Great 55 mile ride. New area - even managed to snag some KOMs. In fact, on the first climb I set a new 5 minute power record at 341w. And held 275 for over 13 minutes during one stretch. After some of the performances this summer it just goes to show that 90/75 weather really isn't conductive to record breaking performances.
SteelCurtain
Footballguy
Ned - I'm sorry about your loss. I remember your mom distinctly at Philadelphia marathon. She is in a better place and will be cheering from up above during the 2013 Philly marathon. Stay strong and I'm here if you need anything.
gruecd
Footballguy
Some nice, encouraging runs at Ragnar the past couple of days:
Yesterday, 11:44 AM - 6.6 warm, sunny miles at 7:01/mile.
Yesterday, 10:03 PM - 3.4 miles at 6:51/mile. Two decent hills. Cool but damp.
Today, 7:44 AM - 5.4 miles at 7:42/mile. This was the slowest of my three runs, but it's probably the one I'm most proud of. Started with a mile-long, 300-foot climb, then another steep uphill at about 2.5 miles, some up and down, and then one last short, steep climb at the end. Slowed (obviously) on the climbs, but was always able to get my breath/pace back on the other side. Considering I was working on maybe 3 hours sleep in the previous 27ish hours, I'll definitely take it.
Most importantly, excluding the hills, when I felt like I was going "slow" on these runs, I'd be doing 7:15-7:20 pace. Should bode well for my marathon in a couple of weeks.
Yesterday, 11:44 AM - 6.6 warm, sunny miles at 7:01/mile.
Yesterday, 10:03 PM - 3.4 miles at 6:51/mile. Two decent hills. Cool but damp.
Today, 7:44 AM - 5.4 miles at 7:42/mile. This was the slowest of my three runs, but it's probably the one I'm most proud of. Started with a mile-long, 300-foot climb, then another steep uphill at about 2.5 miles, some up and down, and then one last short, steep climb at the end. Slowed (obviously) on the climbs, but was always able to get my breath/pace back on the other side. Considering I was working on maybe 3 hours sleep in the previous 27ish hours, I'll definitely take it.
Most importantly, excluding the hills, when I felt like I was going "slow" on these runs, I'd be doing 7:15-7:20 pace. Should bode well for my marathon in a couple of weeks.
Prince Myshkin
Footballguy
OK so I've got my first half marathon coming up next Saturday and I have a ton of questions. Of course now that I'm sitting down at the computer I'll forget most of them, but here goes...
First off, training suggestions for this week? I've never done any sort of taper before, and this is not a "goal" race or anything (that comes in October) so I'm going to use it more like a long training run, but I've still never ran this distance before and want to finish. I'm thinking that I'll probably run 8 tomorrow (down from my normal 10). After that, I don't know. I've been running something like 3 recovery on Monday or Tuesday, 5/3 tempo on Tuesday or Wednesday, Rest, 5GA on Thursday or Friday, and then rest until the LR on Sat or Sun. I'm thinking this week of something like rest Monday, 3 recovery miles on Tuesday, rest Wednesday, 4 or so GA Thursday, rest Fri, race Saturday. Does that sound ok?
Question #2 - This is listed as a "trail" race, but the entire thing is on a paved single-lane (car-width) path. It also looks like quite a bit of downhill (some climbs too, but not as much). Any strategy adjustments need to be made?
Question #3 - Hydration/nutrition? The website for the race doesn't mention anything about water/aid stations, but I assume there will be some (or is that different in a trail race?). I'm planning on packing a 22oz handheld in any case. I also have some GU gels and chomps. Suggestions as to which to go with? I prefer the taste/texture of the chomps, but not sure if they work as well. I'm also unsure if you take them all at once or half now/half later, or 1-2 every now and then???
Question #4 - Any gear that I might not think of for before, during or after the race? I'm planning on garmin, body glide, iPod, hand held water bottle, gu, towel, change of clothes for after...
And finally - race morning logistics? The race starts at 8:00 and is about an hour and half drive. How early should I plan on getting there? 30 minutes enough (even with packet pick-up)? That would put breakfast about 2 and a half hours before the race. That should be good I would think, but maybe a little something before the race as well?
Wow, that's a lot of stuff. I think I answered my own questions about half the time as I was typing it all out, so feel free to ignore this rambling post!!!
First off, training suggestions for this week? I've never done any sort of taper before, and this is not a "goal" race or anything (that comes in October) so I'm going to use it more like a long training run, but I've still never ran this distance before and want to finish. I'm thinking that I'll probably run 8 tomorrow (down from my normal 10). After that, I don't know. I've been running something like 3 recovery on Monday or Tuesday, 5/3 tempo on Tuesday or Wednesday, Rest, 5GA on Thursday or Friday, and then rest until the LR on Sat or Sun. I'm thinking this week of something like rest Monday, 3 recovery miles on Tuesday, rest Wednesday, 4 or so GA Thursday, rest Fri, race Saturday. Does that sound ok?
Question #2 - This is listed as a "trail" race, but the entire thing is on a paved single-lane (car-width) path. It also looks like quite a bit of downhill (some climbs too, but not as much). Any strategy adjustments need to be made?
Question #3 - Hydration/nutrition? The website for the race doesn't mention anything about water/aid stations, but I assume there will be some (or is that different in a trail race?). I'm planning on packing a 22oz handheld in any case. I also have some GU gels and chomps. Suggestions as to which to go with? I prefer the taste/texture of the chomps, but not sure if they work as well. I'm also unsure if you take them all at once or half now/half later, or 1-2 every now and then???
Question #4 - Any gear that I might not think of for before, during or after the race? I'm planning on garmin, body glide, iPod, hand held water bottle, gu, towel, change of clothes for after...
And finally - race morning logistics? The race starts at 8:00 and is about an hour and half drive. How early should I plan on getting there? 30 minutes enough (even with packet pick-up)? That would put breakfast about 2 and a half hours before the race. That should be good I would think, but maybe a little something before the race as well?
Wow, that's a lot of stuff. I think I answered my own questions about half the time as I was typing it all out, so feel free to ignore this rambling post!!!
beer 302
Footballguy
grue - really good to see you getting back, nice little test this weekend. Looking forward to an injury free marathon report from you!
Prince
1. I'd run your 8 or 10 tomorrow, recovery run, some speed/tempo run then take Thursday off, maybe 2-3 junk miles on Friday because you'll be climbing the walls, race Saturday
2. Stretch your quads good ;-)
3. First half I ran I carried. Won't do that again unless there are no aid stations. Just one more distraction you don't need during the race. Took a GU as well and that was again, just another distraction. If you've trained that way and feel you need it, take them but at that distance I'm not sold you need them to sustain. I was so jacked on adrenaline I didn't need nor notice a pick up from it.
4. Take a couple towels. I never have enough.
5. Eat light 3 hours before the race. Get there about 45 minutes early if you are pickup as well just in case. Do a light jog to warmup and stretch out. If you feel like you need something to eat (again adrenaline dictated that I didn't) slam a GU or some chomps but I wouldn't eat anything right before a race. Everyone is different so if you can manage it, AND HAVE DONE IT IN THE PAST, go ahead. Just don't introduce something new to the routine day of race. That doesn't usually work out well.
GL and most importantly, enjoy. Try to get as much good sleep as you can during the week because you probably won't sleep well the night before.
Prince
1. I'd run your 8 or 10 tomorrow, recovery run, some speed/tempo run then take Thursday off, maybe 2-3 junk miles on Friday because you'll be climbing the walls, race Saturday
2. Stretch your quads good ;-)
3. First half I ran I carried. Won't do that again unless there are no aid stations. Just one more distraction you don't need during the race. Took a GU as well and that was again, just another distraction. If you've trained that way and feel you need it, take them but at that distance I'm not sold you need them to sustain. I was so jacked on adrenaline I didn't need nor notice a pick up from it.
4. Take a couple towels. I never have enough.
5. Eat light 3 hours before the race. Get there about 45 minutes early if you are pickup as well just in case. Do a light jog to warmup and stretch out. If you feel like you need something to eat (again adrenaline dictated that I didn't) slam a GU or some chomps but I wouldn't eat anything right before a race. Everyone is different so if you can manage it, AND HAVE DONE IT IN THE PAST, go ahead. Just don't introduce something new to the routine day of race. That doesn't usually work out well.
GL and most importantly, enjoy. Try to get as much good sleep as you can during the week because you probably won't sleep well the night before.
mr. furley
Footballguy
took 1st place at the Wisconsin Lions Camp trail 10k this morning out of two but who's counting 
localish guys, look in to this one for next summer. it's a challenge. rolling hills. half of them are sand. some of the trail is grass, some is beaten down dirt/sand but it is a soul sucker. felt like running on the Bering Sea.
localish guys, look in to this one for next summer. it's a challenge. rolling hills. half of them are sand. some of the trail is grass, some is beaten down dirt/sand but it is a soul sucker. felt like running on the Bering Sea.
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tri-man 47
Footballguy
I'll echo the congrats to gruecd! Good to read about that pacing.Prince Myshkin said:
And furley - a 1st is a 1st! Way to go on a 10K trail race!
Prince:
1 - your plan sounds OK. Just remember that you can't improve at all this week ...try to just stay fresh and do what feels comfortable.
2 - if it's a paved path, then it's not a technical 'trail' race. Have a little spring/balls of your feet approach to the uphills; keep the stride light on the downhills.
3 - go with your preference on chomps or gels. If chomps, you might try to spread them out. gu's can be a bit messy if you're not used to them. Take your handheld if you're comfortable - it avoids the traffic and slowdown of water stations. But do check that out beforehand
4 - hat? sunglasses? lip balm?
5 - if you digest it well, you might have a banana on the drive (after a light breakfast before heading out). I like to have a gel 10 minutes before a race.
Be sure to know the course and have a plan in place for the last few miles ...you won't want to adjust on the fly, and without a good focus, the mind is likely to go negative on you.
parasaurolophus
Footballguy
15.2 miles for me yesterday. It was hot. I have been spoiled by the cool temps lately. Completely finished my hydration bladder and actually stopped at a grocery store to refill it at a drinking fountain. I just felt thirsty the entire time. It was very windy too so the sweat was evaporating at a pretty impressive clip. At one point I could see I had salt all over my arms.
My hip is still giving me lots of trouble. I think I will have to start walking any kind of serious downhill sections. As it seems to hold up fine until hitting a downhill and then it just hurts like hell.
My hip is still giving me lots of trouble. I think I will have to start walking any kind of serious downhill sections. As it seems to hold up fine until hitting a downhill and then it just hurts like hell.
Juxtatarot
Footballguy
Prince, I'd be shocked if there aren't water stations. Email the race director so you'll know how many and which miles.
For me, 13.1 miles at a 7:33 pace with about a 135 suck index this morning. Ran faster than I had planned but it felt like a natural pace. In fact, I picked up the pace the second half.
For me, 13.1 miles at a 7:33 pace with about a 135 suck index this morning. Ran faster than I had planned but it felt like a natural pace. In fact, I picked up the pace the second half.
Prince Myshkin
Footballguy
Thanks for the replies guys. I talked to somebody and they said there will be water stations. I figured there would, but it wasn't on the website anywhere. I still think I'm going to take water with me, although I'm leaning towards the belt than handheld now.
I'm feeling MUCH better about my chances after today's run. Last week I really struggled through 10, but today I cruised through 9.25 at a faster pace and lower heart rate. Of course weather played a big part in that (64, overcast, with light to moderate rain through the first 5 miles) but I just felt stronger from the get go. I was zoned out to the point where I missed my turn to loop back for 8 miles so I just kept going up to the next turn-off and added the extra mile plus. About 3 or 4 miles there in the middle just sort of melted away without my noticing (hope that happens next week). HR in the 140's the entire time except for a couple of hills.
I'm feeling MUCH better about my chances after today's run. Last week I really struggled through 10, but today I cruised through 9.25 at a faster pace and lower heart rate. Of course weather played a big part in that (64, overcast, with light to moderate rain through the first 5 miles) but I just felt stronger from the get go. I was zoned out to the point where I missed my turn to loop back for 8 miles so I just kept going up to the next turn-off and added the extra mile plus. About 3 or 4 miles there in the middle just sort of melted away without my noticing (hope that happens next week). HR in the 140's the entire time except for a couple of hills.
Terry's Du Race Report
5k Run / 16.6 mile bike
Typically 150 people race this event. It's a fund raiser for the Y. I had taken my tri bike out for a quick test the night before and found my rear tubular flat a late Friday nite. The fix a flat seemed to work but I was likely going to bad it and watch my son race. The rain had moved in when we arrived and the turnout looked bleak. I felt bad since there where more volunteers than racers and went ahead and signed up. I had race number 31 so that tells you how small it was. Had them toss me into Clydesdale (told them I didn't do all this eating for nothing) and was the only person in that category.
This was my sons first solo du.
One minute before gun time the mist turned into a shower. Off we went and at mile one I saw I was at 8:45. I really felt like I was running well and assumed maybe the marker was off. This was an out and back run and gave the thumbs up to my son on his return. It took me two minutes to hit the halfway point (13:50) so I knew I would be 8 plus minutes behind him on the run. This is also where it sunk in how slow I've become as I was looking at a 28 minute 5k. Ended up being somewhere between 17:30 and 18:00.
The bike course was right in my wheelhouse. Out and bike, two hills right at the start and then a gradual descent to the turnaround. I caught 5 people on the way out. Saw my son headed on his return leg about 1 mile from the turn around. I had hoped to finish with him, but he obviously had a good 5k run as I was at least 5 minutes behind him. I reached the turn somewhere between 22.5 and 23 mph. Not to bad for my first time on the tri bike. The showers turned to rain on the return trip. I had been fighting a foggy visor the whole way, but now visibility was even worse. Picked off two more on the ride in. There was a bill downhill about 1 mile form the finish. I not sure what happened but I went into a death wobble at close to 35 mph towards the bottom. I had already mentally told myself this was going to hurt when I locked my knees on the frame and managed to stabilize the bike. I still don't know if I have a bike problem or if I was hydroplaning. Baby it home from there to end up with a 21.7 mph average.
Met up with my son and he said he had finished about 2 minutes before me but had missed a turn and had to circle back. We changed into dry clothes and went to the finish line. Found out that he finished 3 overall male. He got a trophy and I finished 1 of 1 in the clydes. My son's bike average ended up at 19.5 mph. Pretty impressive given it was his 5th or 6th ride ever and he rode a road bike. His 5k time was somewhere between 19:30 and 20:00.
Pretty typical, but I was glad not to be in the hospital and he was raving about how fun it was to break 40 mph in the rain. His comment was now I know what a windshield feels like. I think he was prouder of his top speed than his overall award.
5k Run / 16.6 mile bike
Typically 150 people race this event. It's a fund raiser for the Y. I had taken my tri bike out for a quick test the night before and found my rear tubular flat a late Friday nite. The fix a flat seemed to work but I was likely going to bad it and watch my son race. The rain had moved in when we arrived and the turnout looked bleak. I felt bad since there where more volunteers than racers and went ahead and signed up. I had race number 31 so that tells you how small it was. Had them toss me into Clydesdale (told them I didn't do all this eating for nothing) and was the only person in that category.
This was my sons first solo du.
One minute before gun time the mist turned into a shower. Off we went and at mile one I saw I was at 8:45. I really felt like I was running well and assumed maybe the marker was off. This was an out and back run and gave the thumbs up to my son on his return. It took me two minutes to hit the halfway point (13:50) so I knew I would be 8 plus minutes behind him on the run. This is also where it sunk in how slow I've become as I was looking at a 28 minute 5k. Ended up being somewhere between 17:30 and 18:00.
The bike course was right in my wheelhouse. Out and bike, two hills right at the start and then a gradual descent to the turnaround. I caught 5 people on the way out. Saw my son headed on his return leg about 1 mile from the turn around. I had hoped to finish with him, but he obviously had a good 5k run as I was at least 5 minutes behind him. I reached the turn somewhere between 22.5 and 23 mph. Not to bad for my first time on the tri bike. The showers turned to rain on the return trip. I had been fighting a foggy visor the whole way, but now visibility was even worse. Picked off two more on the ride in. There was a bill downhill about 1 mile form the finish. I not sure what happened but I went into a death wobble at close to 35 mph towards the bottom. I had already mentally told myself this was going to hurt when I locked my knees on the frame and managed to stabilize the bike. I still don't know if I have a bike problem or if I was hydroplaning. Baby it home from there to end up with a 21.7 mph average.
Met up with my son and he said he had finished about 2 minutes before me but had missed a turn and had to circle back. We changed into dry clothes and went to the finish line. Found out that he finished 3 overall male. He got a trophy and I finished 1 of 1 in the clydes. My son's bike average ended up at 19.5 mph. Pretty impressive given it was his 5th or 6th ride ever and he rode a road bike. His 5k time was somewhere between 19:30 and 20:00.
Pretty typical, but I was glad not to be in the hospital and he was raving about how fun it was to break 40 mph in the rain. His comment was now I know what a windshield feels like. I think he was prouder of his top speed than his overall award.
Sand
Footballguy
Awesome.
You thinking about that metric century thing? It looks "interesting" (i.e. painful)
FUBAR
Footballguy
You have probably discussed this before, but how valuable is the power meter?10k test run yesterday after taking Friday off, 44:22 which isn't bad considering i haven't ran much lately. 53 mile bike this morning, felt good at an average of 19.9 mph.Sand said:
I realized earlier this week while swimming that i really don't use my legs except enough to keep them from dragging. Was doing speed work, barely keeping 50s under 40, kicking got it down to 37/38s, but of course wore out a bit faster. Still feel like I'm slow.
Not sure i want to kick much in the HIM, I've treated the swim like a warm up before and saved legs for the next 69.1 miles.
Thoughts?
Eta: i don't think i mentioned it here before but the mri came back with just kidney stones. Glad it's nothing major and, perhaps not coincidentally, I've felt better since getting it. Still have a colonoscopy next week.
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FUBAR
Footballguy
PRince, the answers above are spot on, but how busy is the race? Buddies and i tried to get to the country music marathon one year an hour before, we hit major traffic, and ended up being the last people to start, about an hour late. Just be sure it isn't a 25,000 person race with a bad traffic pattern.
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Juxtatarot
Footballguy
Nice race, BNB. No trophy for the Clydesdale victory?
Number one of the several reasons I've never gotten into biking is the possibility that it would literally be the death of me. Racing downhill in the rain is no joke!
Number one of the several reasons I've never gotten into biking is the possibility that it would literally be the death of me. Racing downhill in the rain is no joke!
tri-man 47
Footballguy
As always, BnB, interesting stuff you put yourself through. Great to read of your son's continued success!
My taper started with a productive week - less mileage (30 miles), but good focus. The 800m intervals early in the week, then 12 hard repeats on a small hill (incline) on Friday. 7 miles on Saturday (8:15, 147 HR) and an afternoon of body bending house projects before 11 miles today (8 @ 7:50, 152 HR) as the heat picked up again. Now, I'll settle for two generally unproductive weeks.
My taper started with a productive week - less mileage (30 miles), but good focus. The 800m intervals early in the week, then 12 hard repeats on a small hill (incline) on Friday. 7 miles on Saturday (8:15, 147 HR) and an afternoon of body bending house projects before 11 miles today (8 @ 7:50, 152 HR) as the heat picked up again. Now, I'll settle for two generally unproductive weeks.
FUBAR
Footballguy
True, but if you can get past the death-thing, it's great exercise with less risk of minor injuries.
Slightly increased chance of death for less knee injuries. Seems fair.
Prince Myshkin
Footballguy
Sand
Footballguy
I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
FUBAR
Footballguy
Middle / east north Carolina, just east of fort Bragg. Good variety of some rolling hills and probably half flat. Climb was a total of 827' so not near what you have.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
FUBAR
Footballguy
Middle / east north Carolina, just east of fort Bragg. Good variety of some rolling hills and probably half flat. Climb was a total of 827' so not near what you have.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
Sand
Footballguy
Yeah - that's pretty flat. 75-100ft./mile of climbing is pretty typical for here.Middle / east north Carolina, just east of fort Bragg. Good variety of some rolling hills and probably half flat. Climb was a total of 827' so not near what you have.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
FUBAR
Footballguy
We have one route that does about that in a 20 mile loop, but for the most part, if you want hills you have to seek them out.Yeah - that's pretty flat. 75-100ft./mile of climbing is pretty typical for here.Middle / east north Carolina, just east of fort Bragg. Good variety of some rolling hills and probably half flat. Climb was a total of 827' so not near what you have.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
worrierking
Footballguy
Nice job BnB and Son of BnB.
Good luck with the race, Prince.
Ok here, with a 20- miler Saturday and ten more today. 62.1 for the week. I need to get some faster miles the next few weeks. Maybe we will get another cool front to make that more palatable.
Good luck with the race, Prince.
Ok here, with a 20- miler Saturday and ten more today. 62.1 for the week. I need to get some faster miles the next few weeks. Maybe we will get another cool front to make that more palatable.
I got a medal. Actually the medals were nicer than the trophies.
The death thing is why I run a lot more now than ride. That said, riding is a lot more fun.
One of every two bikers I meet is an engineer.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
I may do it as a training ride for BSG. That said, I'm not sure I could even get up the last two climbs.
The scenery on the rest of that ride which you haven't seen is amazing.
Sand
Footballguy
Come ride here. Mostly doctors and dentists, it seems.One of every two bikers I meet is an engineer.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
---
On another note, no running today due to a calf twinge (following the adage of "just stay healthy"). So I managed to get to the pool a 1/2 hour before they closed (went and saw Elysium before that - distinct "meh", Pretty predictable). Capped off that swim with a 6:29 500, which is pretty decent. Now I just need to survive for 3x that.
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FUBAR
Footballguy
6:29 is very good.Come ride here. Mostly doctors and dentists, it seems.One of every two bikers I meet is an engineer.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
---
On another note, no running today due to a calf twinge (following the adage of "just stay healthy"). So I managed to get to the pool a 1/2 hour before they closed (went and saw Elysium before that - distinct "meh", Pretty predictable). Capped off that swim with a 6:29 500, which is pretty decent. Now I just need to survive for 3x that.
FUBAR
Footballguy
Funny, Garmin shows 1570' of climbing, which is still only 30' per mile. Mapmyride is way off.Yeah - that's pretty flat. 75-100ft./mile of climbing is pretty typical for here.Middle / east north Carolina, just east of fort Bragg. Good variety of some rolling hills and probably half flat. Climb was a total of 827' so not near what you have.I'm an engineer and love looking at the data (not to mention Strava), so I put it high on my list. In fact, I wouldn't have bought my bike I did (S5) if I didn't find a PM I was happy with. So worth a lot to me. Note I don't train with it as a structured training tool. It is more of a toy, just like the bike.
So are you in Houston or Miami (or someplace else really flat)? 20mph for a 50 mile ride ain't no joke. Almost impossible around here with the climbing we have.
Sand
Footballguy
Mapmyride is always way, way low. Strava gets it right, as does Ridewithgps (or at least they are a lot closer to real).
FUBAR
Footballguy
Never tried those two. I like the interface with mapmyride. So as long as I know it's low, I suppose I'm good with that. Thankfully the B2B HIM bike course is
So training on hills right now is just for GP and quasi-speed work.
Looking at the 2012 results, this looks like a fast course. Goals in order are 1. Finish 2. Sub 5:30, 3. Sub 5
MAC_32
Footballguy
Nice racing Mr Furley, Bass, and son of Bass. I hope in about a dozen or so years I get to watch my kids race like that.
My race Saturday went well. Good conditions - sunny, light breeze, about 70/60 at start time. 1,296 participants, but I'd ball park about 800-900 runners, a lot of walkers for this event. I'm not usually one to do much pre race, but we really cut it close. Left standard amount of time, but didn't factor that the race was downtown and we had to park about a mile away. Good warm up pushing the boys in the stroller though! I got to the start line about 4 minutes early, legs were loose so just did some quick stretches. Definitely wasn't mentally dialed into racing at the gun though.
Thankfully most of the first 1/2 mile is flat or steadily downhill because my soleus were tight and I needed the couple of minutes to get focused, so I just kind of coasted early. Got it together before the one significant uphill climb. Starts by the lake at the Browns stadium and goes all the way into town, about 0.4 miles in length. I was in about 10th at the bottom and steadily picked people off until I emerged at the top just shy of mile 1 stride for stride with the guy in 4th. Mile 1 time was only 6:03, but given the hill and my slow start I was content. 18 flat would be a chore, but sub 18:30 still in reach.
The next mile is very flat in downtown Cleveland and I really got a good stride going, I was moving well but my heart rate was still in control. I didn't realize it until shortly before mile 2 as there were not many turns between then and mile 1, but I had distanced myself from everyone and was kind of on an island. About 10-15 seconds behind #2 and #3 with #1 nowhere in sight, but on a quick glance at a corner I didn't see #5 anywhere. Mile #2 is just before we go back down the hill towards the stadium and I made it there at 11:53 for a 5:50 second mile. Negative splits, what's that like? Since most of the last mile is downhill, I am going to run after 18 flat and see what happens. I probably need a 5:40 mile to do it, but since so much of it was downhill I didn't want to hold back and regret it. I set my sights on the two in frotn of me and told myself if you want 18 flat you probably need to catch those guys.
Like the flat mile prior, I was able to move well without spiking my heart rate. I knew I'd need to be as fresh as possible once getting to the bottom as there would be some climbing over the final 1/2 mile and I'd really need to dig deep. I refused to check my time at the bottom of the hill, psychologically I thought it would have a negative effect, but it was all for naught anyway. My heart rate didn't slow me down over the last 1/2 mile. My legs did. Felt like I was in quick sand on the final climb. I'd push off with my legs, but felt like I wasn't going anywhere. At the bottom of the hill I had gotten within about 5-7 seconds of #3 but #2 had pulled away...then turned to climb and felt like I instantly totally lost touch with him at the end - he finished strong, I did not.
Still, emerged on the final straight away with a chance to break my adult PR, so I laid down on the throttle and crossed in 18:27. Just a 3 second improvement, but an improvement nonetheless. 4th overall, 2nd in age group - age group winner was the guy I almost caught at mile 2.5, but finished 20 seconds ahead of me in 18:07. Silver lining, even if I had caught him I still would not have hit my ultimate goal. A little comforting, but still leaving me hungry for my next race in September. We chatted for a bit afterwards and he is doing that race too, I told him what my goal is and we agreed to push each other to make it happen then. Just have to out kick him that time!
My race Saturday went well. Good conditions - sunny, light breeze, about 70/60 at start time. 1,296 participants, but I'd ball park about 800-900 runners, a lot of walkers for this event. I'm not usually one to do much pre race, but we really cut it close. Left standard amount of time, but didn't factor that the race was downtown and we had to park about a mile away. Good warm up pushing the boys in the stroller though! I got to the start line about 4 minutes early, legs were loose so just did some quick stretches. Definitely wasn't mentally dialed into racing at the gun though.
Thankfully most of the first 1/2 mile is flat or steadily downhill because my soleus were tight and I needed the couple of minutes to get focused, so I just kind of coasted early. Got it together before the one significant uphill climb. Starts by the lake at the Browns stadium and goes all the way into town, about 0.4 miles in length. I was in about 10th at the bottom and steadily picked people off until I emerged at the top just shy of mile 1 stride for stride with the guy in 4th. Mile 1 time was only 6:03, but given the hill and my slow start I was content. 18 flat would be a chore, but sub 18:30 still in reach.
The next mile is very flat in downtown Cleveland and I really got a good stride going, I was moving well but my heart rate was still in control. I didn't realize it until shortly before mile 2 as there were not many turns between then and mile 1, but I had distanced myself from everyone and was kind of on an island. About 10-15 seconds behind #2 and #3 with #1 nowhere in sight, but on a quick glance at a corner I didn't see #5 anywhere. Mile #2 is just before we go back down the hill towards the stadium and I made it there at 11:53 for a 5:50 second mile. Negative splits, what's that like? Since most of the last mile is downhill, I am going to run after 18 flat and see what happens. I probably need a 5:40 mile to do it, but since so much of it was downhill I didn't want to hold back and regret it. I set my sights on the two in frotn of me and told myself if you want 18 flat you probably need to catch those guys.
Like the flat mile prior, I was able to move well without spiking my heart rate. I knew I'd need to be as fresh as possible once getting to the bottom as there would be some climbing over the final 1/2 mile and I'd really need to dig deep. I refused to check my time at the bottom of the hill, psychologically I thought it would have a negative effect, but it was all for naught anyway. My heart rate didn't slow me down over the last 1/2 mile. My legs did. Felt like I was in quick sand on the final climb. I'd push off with my legs, but felt like I wasn't going anywhere. At the bottom of the hill I had gotten within about 5-7 seconds of #3 but #2 had pulled away...then turned to climb and felt like I instantly totally lost touch with him at the end - he finished strong, I did not.
Still, emerged on the final straight away with a chance to break my adult PR, so I laid down on the throttle and crossed in 18:27. Just a 3 second improvement, but an improvement nonetheless. 4th overall, 2nd in age group - age group winner was the guy I almost caught at mile 2.5, but finished 20 seconds ahead of me in 18:07. Silver lining, even if I had caught him I still would not have hit my ultimate goal. A little comforting, but still leaving me hungry for my next race in September. We chatted for a bit afterwards and he is doing that race too, I told him what my goal is and we agreed to push each other to make it happen then. Just have to out kick him that time!
tri-man 47
Footballguy
Really! Crazy fast. Neat race report!!! I look forward to your next battle with that guy.Nice work, Mac!
Juxtatarot
Footballguy
Great job, Mac!
MAC_32
Footballguy
Thanks all. Koby, my crazy busy season ends in 3 weeks and my last weekend with something going on every day is upcoming, so I do plan to add miles/week. I signed up for a 10K in October to ensure I follow through too. I have two shots to hit my goal in September, but if I don't my hope is the added miles aid in helping me hit the goal in my plan B race in November. I may run it anyway, but if the weather holds it's a course known for setting PR's. I've been between 15 and 22 miles/week 10 of the last 12 weeks - the only 2 exceptions were race weeks - so the miles are there...I just need to extend my two 4-5 mile runs/week a little longer.
Ned
Footballguy
Koby is spot on - you're surviving on your raw talent. You're only squeezing the top half of that tube of toothpaste...
I know, I know... I'm a broken record. But that's very low mileage if you want to maximize your potential.
ETA: Congrats on the PR. Your speed is fantastic. You're a low 17'er, IMO.
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Prince Myshkin
Footballguy
man that's fast Mac. Congrats!
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