Ran the Hot Chocolate 5K today, marking the first anniversary of my entry into competitive athletics with last year's edition of this race. Temp was in the 20's so I didn't think I could match my previous best times. Found myself behind a 20-year-old doode with a Garmin who was setting a faster pace than I'd ever gone, so I decided to see how long I could hang with him. He almost lost me when he hammered the hills (per his HS cross-country coach's advice, it turns out), but I pulled ahead on the final flat until he beat me with a huge kick at the finish. The end result: 19:25, a new PR, 22 seconds better than my Oct 31st race! 77th overall out of 2731 runners; only 2 older guys beat me. Sub-19 and a 53 VDot now seems attainable, if I can just find a faster 20-year-old next time!
3.11 miles, 19:25, NGP 6:15, IF 1.03, cadence 94, rTSS 36.8. Work works!
Ran the Hot Chocolate 5K today, marking the first anniversary of my entry into competitive athletics with last year's edition of this race. Temp was in the 20's so I didn't think I could match my previous best times. Found myself behind a 20-year-old doode with a Garmin who was setting a faster pace than I'd ever gone, so I decided to see how long I could hang with him. He almost lost me when he hammered the hills (per his HS cross-country coach's advice, it turns out), but I pulled ahead on the final flat until he beat me with a huge kick at the finish. The end result: 19:25, a new PR, 22 seconds better than my Oct 31st race! 77th overall out of 2731 runners; only 2 older guys beat me. Sub-19 and a 53 VDot now seems attainable, if I can just find a faster 20-year-old next time!
3.11 miles, 19:25, NGP 6:15, IF 1.03, cadence 94, rTSS 36.8. Work works!
The legs had no bounce this morning. There was no real fatigue - just no bounce. It took me more than twenty minutes to feel warmed up. After a couple of 20" strides, I felt better and knocked off the 2x1/2 and the 2x1 mile on target.
Had a rough day today, kinda, and then a decent run. Fun but tiring. It is my daughters 7th B Day and the DW and I were up way to late getting stuff ready and working in a cake. Well she worked on it mostly while I gave peanut gallery advice, drank wine and tasted stuff. Tried to get it done this morning but by the time we got through gift and pancakes I just did not have time. Waited til after the party when my wife drove her mother to the train around 4:00. Felt like garbage at the start, mental note, run intervals first, cake second. Warmed up for a mile and got to it. Intervals were 6:15, 6:08 and 6:00. Once I wrapped my head around I was fine. The run intervals just never seem as hard as the bike intervals to me.
Another good week in the books. Looking forward to some sleep and a day off. Have a bad feeling Tuesday is going to involve some 20 minute intervals. Not digging the idea of that.
Kevin, Average cadence 94! Nice turnover. Anyway, 6:18, 6:14, 6:10. Blue collar day. It is going to be fun trying to get under 18 min at below freezing temps. If the wind would just stop blowing.
Had a rough day today, kinda, and then a decent run. Fun but tiring. It is my daughters 7th B Day and the DW and I were up way to late getting stuff ready and working in a cake. Well she worked on it mostly while I gave peanut gallery advice, drank wine and tasted stuff. Tried to get it done this morning but by the time we got through gift and pancakes I just did not have time. Waited til after the party when my wife drove her mother to the train around 4:00. Felt like garbage at the start, mental note, run intervals first, cake second. Warmed up for a mile and got to it. Intervals were 6:15, 6:08 and 6:00. Once I wrapped my head around I was fine. The run intervals just never seem as hard as the bike intervals to me.
Another good week in the books. Looking forward to some sleep and a day off. Have a bad feeling Tuesday is going to involve some 20 minute intervals. Not digging the idea of that.
Chris that's quite amazing considering the 300+ watt intervals you pulled off on Sat!!!! Motivating!! Thanks!!
Had to cut the run short yesterday. Severe pain around the achilles . Still was able to hit the paces but didn't do the last 1 mi repeat. Bummed about that. Did 2 x 1/2 at 3:20 , then the 1 mi at at 7:05 . Didn't want to risk the extra 1mi repeat with excruciating pain. Glad for the extra day off running , will have to rice it today and see how it goes. Wonder if I should go to the PT.
Ran the White Rock Half Marathon yesterday here in Dallas. Chip time was 1:52:31, which is a new PR by a couple of minutes for me for the distance. If that little GI distress didn't surface at mile 9 to result in a 6 minute porta-potty visit, it would have been even better - but I'll still take it!
Hung out with the Boyle Clan (Leigh, her friend, Dave and Dave's Dad Bruce - who ran the full marathon) - most excellent time had by all! Sorry, no group pics.
Scott - that is awesome. So all that improvement is from the OS?
Yeah, pretty much; part of November OS. That half marathon PR of mine stood for almost four years.
I busted three ribs at the beginning of Sept, so was out of running commission until mid-October. No long run longer than 9 miles until race day (yesterday).
I wish I would have followed the EN 3-7-3 half marathon philosophy a little bit more, to make it more steady, but I felt pretty good all day long, barely looked at the GPS/HRM at all.
Next half marathon shot will probably be Dallas RNR Half marathon in late March.
AND, this was after a 90min .91 IF bike effort on Saturday (20+mph winds here that day)
Comments
3.11 miles, 19:25, NGP 6:15, IF 1.03, cadence 94, rTSS 36.8. Work works!
GREAT RACE KEVIN!!!
The legs had no bounce this morning. There was no real fatigue - just no bounce. It took me more than twenty minutes to feel warmed up. After a couple of 20" strides, I felt better and knocked off the 2x1/2 and the 2x1 mile on target.
5 weeks down, 15 weeks to go!
Nice work everyone
Had a rough day today, kinda, and then a decent run. Fun but tiring. It is my daughters 7th B Day and the DW and I were up way to late getting stuff ready and working in a cake. Well she worked on it mostly while I gave peanut gallery advice, drank wine and tasted stuff. Tried to get it done this morning but by the time we got through gift and pancakes I just did not have time. Waited til after the party when my wife drove her mother to the train around 4:00. Felt like garbage at the start, mental note, run intervals first, cake second. Warmed up for a mile and got to it. Intervals were 6:15, 6:08 and 6:00. Once I wrapped my head around I was fine. The run intervals just never seem as hard as the bike intervals to me.
Another good week in the books. Looking forward to some sleep and a day off. Have a bad feeling Tuesday is going to involve some 20 minute intervals. Not digging the idea of that.
Nice work everyone. Can't believe we're in week 6 already. Kevin, sub-19 is definitely attainable - Great race!
I ran an easy 5 miles yesterday to see how the foot felt and had no pain. I'm going to start kicking it up again this week. Whew!
Chris that's quite amazing considering the 300+ watt intervals you pulled off on Sat!!!! Motivating!! Thanks!!
Did 2 x 1/2 at 3:20 , then the 1 mi at at 7:05 . Didn't want to risk the extra 1mi repeat with excruciating pain.
Glad for the extra day off running , will have to rice it today and see how it goes. Wonder if I should go to the PT.
If that little GI distress didn't surface at mile 9 to result in a 6 minute porta-potty visit, it would have been even better - but I'll still take it!
Hung out with the Boyle Clan (Leigh, her friend, Dave and Dave's Dad Bruce - who ran the full marathon) - most excellent time had by all! Sorry, no group pics.
off to suffer through 3x1mile...thankful I checked before doing 4 x 1!
Scott - that is awesome. So all that improvement is from the OS?
Yeah, pretty much; part of November OS. That half marathon PR of mine stood for almost four years.
I busted three ribs at the beginning of Sept, so was out of running commission until mid-October. No long run longer than 9 miles until race day (yesterday).
I wish I would have followed the EN 3-7-3 half marathon philosophy a little bit more, to make it more steady, but I felt pretty good all day long, barely looked at the GPS/HRM at all.
Next half marathon shot will probably be Dallas RNR Half marathon in late March.
AND, this was after a 90min .91 IF bike effort on Saturday (20+mph winds here that day)