Tim Cronk Run for the Border HM Race Report
Run for the Border is a 20 miler and a HM along the coast of NH. I have done the 20 miler twice but this was the first time doing the HM. They are both point to point races and the 20 miler is unique in that it starts in Maine, runs the entire state of NH along the coast , and then ends up in Mass.
I'm in training for IMTX in May, but wanted to schedule in a HM race for a test but not make it important enough to change my training schedule. Had a HM scheduled in January but it got cancelled on account of snow.
NO TAPER... yesterday was a 4:40 ride with a TSS of 270 , 2 other 90 min bikes during the week with 90 minutes of threshold work, 30 miles of running and 9200 yards in the pool. I did however remove one planned run workout.
Today was an almost perfect day , being point to point "easy flat" course with favorable winds more often than not , temps in the low to mid 40's made for some very fast times.
After breakfast this am , got on the bike for a 10 min spin at 75watts trying to wake my legs up , after getting onsite at the race , I did a 1 mile run warm up with a couple stride, and then a few more strides pre-start. Felt a little rough at first , was still a bit stiff , legs felt heavy , breathing felt heavy, forced my first couple miles just a little bit, after 2 miles it got easier, after 4 miles even more so, by the half way point I was very settled in and comfortable with my legs and breathing! Bottom line is a HUGE PR, new Vdot! Very Happy.
Results were 1:28:34 which is 1:39 better than my previous PR of 1:30:13..... good enough for 12th overall , 10th male, and 2nd AG in the 50-59.... New Vdot of 51.88 using the course time and distance and 52.4 using the Garmin course and distance(13.21miles as usual).... Since the conditions were so good I'm going to round down the vdot number...
Couple notes and observations.... I seem to be in the higher vdot over longer distances camp like Matt Aaronson , this is my second HM with a vdot of 51-52ish , I have yet to break 20:00 in the 5k??? The other thing I'd like to mention is since I live in NH , dont like training in the cold, almost all of my runs have been on a TM this winter. I've been very structured, and consistant , with S/B/R workouts for 3 straight months and have only taken 2 complete days off in 3 months. I do however religiously make 1 day a week swim only, and I have changed that to 2 days per week swim only in prep for IMTX.
Edit to include the Garmin Link! http://connect.garmin.com/activity/288478434
Comments
Enjoy some rest.
I had looked at the 20 mi for my Boston prep but decided against it due to time and travel (3.5 hrs each way).
Outstanding VDOT results and congrats on the PR!
If you were special agent Oso my son loves to watch I would present you a digi-medal
Again AWESOME time/work Tim...just an FYI...the GARMIN numbers are the real numbers...not the course clock numbers...Garmin tells you what you actually ran...the course is just the time between two points....not necessarily the plumb/true/straight distance....