Great composure in a race

April 23, 2009

I was reading Darren Brown’s race report from Boston. Not the marathon but the first mile invitational. I’m amazed at the amount of detail he remembered on that race, I find a 5k painful and here he is running a mile (which would kill me physically from a pace/effort stand point) and has so much composure during and after the race. I guess that’s part of what makes an elite athlete elite.

… he won the race by the way 🙂

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Starting to dial in the race plan for CIM

October 25, 2008

Today was a marathon goal pace run. I’ve been varying my effort between a 2:55 and 3:00 hour marathon finish. That’s an average pace of between 6:41 and 6:53. I’m definitely not in 2:55 shape and I know it, I’m probably closer to the 3:00 hour range but have been doing some workouts at 2:55 to try and condition my body but then run CIM to get the sub 3 hour marathon monkey off my back.

Our run today was a total of 23 miles with a 4 mile warm-up and a 4 mile cool down. The 15 miles in between were at marathon goal pace. Three 5 mile loops with a 2 to 3 minute break in between each loop, which really made the loops a little harder since the legs felt heavier after stopping. My goal today was to run the first set at a 3:00 based pace or 6:53, then at 6:47 and then around 6:45 or so. The actual sets of 5 went a little differently.

5 Miles  Pace
34:43    6:57
33:56    6:47
33:21    6:40

I was off on the first 5 miles but don’t feel bad about it. I don’t run with a Garmin and the first few miles were marked a little short so I ended up thinking I was running too fast and backed off when I really shouldn’t have. I adjusted that for the next sets and knew the first few marked miles would be fast and it was the total time I needed to hit.

The worst part of the run had to be the cool down. After standing around for 10 minutes after finishing the third set my legs felt like lead weights. I managed to keep the side stitch at bay, didn’t ever even get to a point where I had to really adjust anything. I don’t think I’ve gotten rid of it completely so still need to get it checked out but it’s been somewhat at bay for the last couple of weeks which has made workouts much better.

Looking out 6 weeks to CIM it’s time to start visualizing the race for me. I’m thinking through a couple of race plan options. I want to break three hours and that’s the A goal. Now it’s down to the best way to do it. My current thought to break 3 hours is to run around a 6:50 pace (2:59:00 marathon) for the first 20 miles, then see how I feel and decide if I want to pick it up to a 6:45 ish pace gradually or not. If I were being more aggressive I’d go out to average a 6:47 pace or a 2:57:43 pace which is where I think my perfect race day would put me at my current fitness level. It’s funny how a minute here or there on the overall marathon is such a big deal, guess that’s what running at your limits does.


Great day for Team Rogue at the IBM 10k

October 19, 2008

Today was a great day, the weather, the atmosphere and a good tune up for Team Rogue. I posted yesterday that was a test for me and set out my target and goal. I know I’m in sub 3 hour shape, my workouts at 3 hour pace feel relatively easy but today I wanted to knock out a 3 hour marathon equivalent 10k which is a 38:21 or a 6:10 pace. I wanted to feel comfortable at this since that is the goal at CIM in December and then all out for Boston.

I managed a 38:07 with the following splits today:
6:13
6:02
12:15 (no three mile mark)
6:02
6:24 (mile 5 must have been off, that’s my thought since my effort wasn’t less and others said they also found it too slow)
1:07

So I was on target for what I wanted to achieve today and am very happy with that. The effort wasn’t uncomfortable, there were times I was holding back because I wanted to just make sure I hit the 6:20. This is also a PR by over a minute which is good. The team did well overall, lots of PRs and some good age group placements. One of our team mates finished 3rd overall and Mike, put together an age group finish ranking:

1
4
4
1
3
3
8
14
15
12
2
11
9
13
16

What’s crazy is we all ran 10 miles yesterday since this isn’t our A race and the warmup today ranged from 4 to 5.25 miles so this wasn’t a “fresh” legs race.

Today’s run: Post Above

Current wins: Friend with a 6 minute PR at the 10k, Friend with a 7 min PR at Nike Women’s (PR was 9 years ago) and a 41 min faster run than last year, day at the lake with the Sensei

Current losses: Side stitch continues to plague my runs, too much lake water up the nose


Unexpected “race” on Friday and 10 miles Saturday

August 30, 2008

Team Rogue had 14 teams at the Zilker Relay’s last night. The teams were “leveled out” by Steve and Ruth. They took the marathon goal times of everybody in the team and tried to even out the teams so we’d all be able to compete against each other and put up prizes for the teams as well. I wasn’t planning on being in Austin Friday but then ended up being in town, and then I’ve been injured so wasn’t going to run yesterday but just spectate. Last minute, well 5 to 10 minutes before the second last leg was coming in I subbed for Ruth who was having some foot problems. There was little time to warm up and it was hard for me to know how my right foot would react to the greater stress with a faster pace. So it was off to the Races as Derek came in, surprised to see me there for the hand off instead of Ruth I’m sure. I was wearing my Nike Hayward, which I don’t run in, about a mile into the 2.5 mile course my shoe laces came untied which had to be remedied. I just don’t think about double knotting when I’m not running. The overall pace for my 2.5 was right over 6 min, under my 5k PR which was sub 6 min pace but it felt good and moreover I felt no foot pain, I felt tight everywhere else but that’s to be expected with the light weeks and lack of warm up.

Today was a real test of the foot to see if it can stay of the fatigue. I manned the last water stop from 5:30 to 7:30 and ran back at 7:45 from there to Rogue store and Annex. Went out way too fast today, somewhere between a 7:00 and 7:10 pace … really feel it in the quads but again no foot pain so it looks like I’m doing well with the injury. I still need to make sure I keep icing, stretching and doing foot exercises but hopefully in another week I’ll work my mileage back up to be able to join the team on the training runs.


Cost of races in Austin

May 22, 2008

The latest issue of Austin Runner has an article discussing the increasing cost of racing in Austin. There are a few interesting things there, one of them was the increasing use and requirements for barricades. In recent races the last year I’ve also noticed just more barricades at each intersection. I think I’m more inclined to agree with John Conley’s sentiment about making the requirements really meet the needs and not just add barricades for the sake of adding barricades.

The other thing that struck me as odd was that the City’s solution to keep costs low is to have city workers do the barricading of the events. How does that impact the businesses that make their living with barricading? Something about the City increasing barricading requirements, which raises the costs for the barricading companies and then coming back with an option that cuts out those companies if the City does the barricading donsn’t quite make sense to me. Why not just keep the rules simple and the overhead low and streamline the process for the local businesses involved so they can keep the costs low since this is the core of the business.


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