wow... 2x1.5's...that's a new level of suffering, truthfully, I enjoyed the pain AFTER the intervals. Feels like the Mojo is returning....happy T-dayb to all
Galloping Gobbler 4 miler run in the books. It was a little windy and cold here this morning. (37*) This race has really grown over the years. I think 5 years ago there was maybe 50 to 70 people in it and now I think they had 1200 to 1500. It is a run through a cemetary and perty hilly espacially the 2nd and 3rd miles. I went into the race hoping if I would run 6:00 pace this would be probably equal to a 5:45 to 5:50 pace on a flat course so that's what I went for. Ran the first mile a little hot in 5:50 then settled into 6:00 pace. But on the hills it felt like I was going at an all out 5:00 mile pace. I really toasted myself up one of the big hills in mile 3. Some idiot kept cutting me off as I would pass him then he'd sprint up ahead, then slow down and cut over right in front of me, just rediculous as we had a path wider than a car. I usually never let things bother me and never say anything to someone in a race but this guy did it like 10 times in a row and it was taking me out of thinking properly to run the hills. So I politely said " Dude if you cut me off again by slowing down I'll have to throw you to the tombstones". We both chuckled but he got the point. Anyway the 4th mile was hell as I had toasted myself on the hills in mile 3 and I just held on for dear life. Finished in 24:12 just a little off goal of 24:00. Probably the idiot and the stupid hill sprint I did cost me the 12 seconds as mile last mile slowed to 6:15. Oh well, bunches of fun and even got to hook up with fellow ENer Tom Carpenter.
I ended up staying up late last night and eating too much. Woke up this morning, felt like crap, legs didn't feel good and there was snow on the ground. Plus it was cold, windy and raining ... so I was in a bad mood and just wanted to get the turkey trot over with.
Overall, my result was ok. I am little disapointed though and thats what I get for having a poor attitude going into it and being a little heavier right now.
Maybe if I would have just stayed more positive and instead of thinking I was going to do bad all morning I would have done better.
Nice work Turkey Trotter's! Leigh, that's a huge improvement! Trent, glad you didn't have to floor that guy. Very annoying. Not bad for an off day, Matt!
I ran a little over 2 miles easy this morning and just felt stiff. My back is still a little sore and my hip was kind of tight. I came back and did PT exercises for about an hour and now I feel great. Ready to go eat!
Got through the Drumstick dash, Noodle and I were running shoulder to shoulder for 5.7 miles until he dropped me on the last hill. We then recovered with coffee and donuts at Bill's....great seeing everyone!
"I'll have to throw you into the tombstones." That's hysterical! I always seem to get caught behind the guy hacking up a lung and spitting lung butter on my shoes. Guess I should work hard to get the Vdot>40 as it seems that there'd be less of that toward the front.
Leigh--huge improvement! You're becoming one fast chica! Matt---Bad day, but still a fast run. I'm impressed.
Got inmy Wednesday run on thursday. Was kinda nice to run i a different neighborhood. Im in oklahoma with Inlaws. Its colder in OK than TX!It was in the twenties when i headed out to run! Hope everyone had a great Thanks giving!
Did my trainer MS then off for a 10k. Held slightly faster than my z4 pace for 5+ miles as the first mile was weaving in and out of 30,000 + people in the Run to Feed the Hungry in Sac. Think I will bump my vDot 1 notch as it was painful running at LT HR-3 bpm for over 5 miles but I did it. I'm guessing that means I should be ready to work a little harder/faster with 1 mile intervals?
Looks like I'm staying in Minn an extra day. Doing my 2 x 1.5 around lake harriet tomorrow aroun 8am if you TC folks are running on Sat instead of Sunday.
No bike on Turkey Day, but met some folks for a 10 miler! Group of 6 cruised on a brisk morning. No intervals, just cruising along and felt great. Extra workout for the week and felt good to go with friends.
Two good interval runs in this week. Tuesday was on a track and averaged 6:19 and 6:26 for the two 1.5 mile repeats. On Thursday our local tri Club had a mini Turkey Trot run so I improvised a bit to get my two 1.5 mile repeats in. 6:03 and 5:58 average pace. It's been a real low volume week and I'm getting some rest in, which I guess is pretty good. A bike and a run set for the weekend.
Switch up the run a little, was doing my first 1.5 mile interval and after several mins of running looked down and noticed my garmin didn't start. So I stopped regrouped and did 3 x 1 mile with 4' instead. 6:37, 6:16, 6:18
Got in about 6.5 miles total....nice crisp morning in minn
Got through the Drumstick dash, Noodle and I were running shoulder to shoulder for 5.7 miles until he dropped me on the last hill. We then recovered with coffee and donuts at Bill's....great seeing everyone!
42;10 ish - forgot to stop my watch.
The race was fun! I looked for the all in red guy, but too many people! Glad you had a good time. I ended up freezing after the race and immediately went to my van and headed home! I am sure by the time I was done, you guys were already enjoying your coffee and donuts
About a half hour after my trainer ride headed out to run. Want to have the option to ride/run long tomorrow so I figured I would do the "work" on the run today rather than wait til the morning. Felt good.
Entire workout (6:45 min/mi):
Duration: 43:21
Work: n/a
rTSS: 75.4 (0.976)
NGP:6:36 (244.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.303 mi
Elevation Gain: 877 ft
Elevation Loss: 911 ft
Grade: -0.1 % (-34 ft)
MinMaxAvg
Speed: 5.913.18.9 mph
Pace 4:3510:106:45 min/mi
Altitude: 257479348 ft
Other than the warm up mile with the 2 big hills they were all pretty fast, felt good. Some days it is just easier than others.
Got my Turkey Trot in on Thursday, coming in at 19:20 on a slightly hilly course. Thought I had a little faster in me, but that was what was there. Funny moment, though. For the entire last mile, I was trading places with one guy who looked about my age. I passed him (thinking for good) with about .4 mi to go. The race finished around a track, and he passed me on the final turn, with the finish line on the straight. I couldn't raise the pace, and said "nice kick" as he went by. Then, about 10 yards before the finish line, he just eased up. I cruised by him, and took the place by 0.5 seconds, not because I wanted to beat him (never met him before), but because I always race to the line. Part of life's lessons from rowing, I guess. I still can't believe he let up...
Today, got in my 2 x 1.5mi. Legs are a bit tired and stiff, but my form seems to be there. Looking forward to biking for the first time in a while tomorrow!
OMG rreally struggled today with the 2X1.5mile. Although I hit the paces (actually a little under) I was suffering to hold pace, as in it felt like 5K pace stuff not TP. Total run was 8 miles in 55:07 and I walked the last 5 minutes home as the Z3 stuff i was attempting at the end was not panning out.
Not a stellar week like the last one, but still held all paces and watts to subscribed levels, jjust didn't feel the same this week. But did throw in a fun Turkey Trot run that i pr'd the course by 40 seconds over last year.
On to week 5 and more improvements to the fitness and body. One funny thing during this holiday era where most people gain weight, I lost 5lbs. Just a better w/kg now and closer and closer to Mancona. Ha ha!!
I have no idea how, but my 2x1 miles each came in 18 seconds under my vdot pace. Deep fried turkey and beer is all I can think of to explain it. I went into the run thinking I wasn't going to hold anything. 65 and sunny here and a light week upcoming so getting on the bike. Life too short to not.
after two days of massive stuffing/sweet potato consumption...it wasn't pretty. in fact, I might have been sweating gravy now that I think of it...
But last long run pre-Dallas in the books:
My goal was 2 mile warm up + 6 @ HMP + 2 miles easy + 3 miles whatever is left in the tank = 13 miles
How it actually went down- 2 miles easy + 6 miles @ 8 minute pace except...I had to break them up to get them all done at goal pace (aka I used the 2 easy miles throughout the main set basically so it was more like 3x2 miles) + last 3.1 as suck it up and get done @ 7:56 pace (TP is 7:53).
Was going to run a 10K race today, but woke up this morning and it was storming out as predicted by the weather guessers. Rolled over and went back to sleep. Rained all day here. Wound up going to the gym and doing the workout on the treadmill (1-hour run with 2 x 1/2 mile @ z4, 1 x 1 mile @ z4). The good thing about the treadmill is I set my pace at 7:30 and just banged out the intervals. I got the rest at z3 also so I nailed the workout. Don't really like the dreadmill but it has it's advantages. Much prefer to be outside. Tired. Thank goodness tomorrow is a rest day.
Legs were lead pipes today. Probably from the 10k @ slightly faster than LT on Thanksgiving. Hit my wattage goals and timeframes yesterday but today the legs were not feeling it.
Had a great run today. I think my body is starting to remember that I was a runner before i had my ACL surgery and took up the bike! im starting to believe i might actually get back down to the 20 min 5K i used to do! (still far from it though)
Great close out to awesome week! No missed workouts and a couple extra thrown in. 2x1.5 was tough today, but managed to hit both at 20 seconds UNDER Z4 pace! Just felt like cruising and was pretty dark so hard to tell exactly what pace. Finally remebered on 2nd interval which button activated the light!
Looking forward to day off tomorrow, but gonna swim!! Don't tell RnP!
after two days of massive stuffing/sweet potato consumption...it wasn't pretty. in fact, I might have been sweating gravy now that I think of it...
But last long run pre-Dallas in the books:
My goal was 2 mile warm up + 6 @ HMP + 2 miles easy + 3 miles whatever is left in the tank = 13 miles
How it actually went down- 2 miles easy + 6 miles @ 8 minute pace except...I had to break them up to get them all done at goal pace (aka I used the 2 easy miles throughout the main set basically so it was more like 3x2 miles) + last 3.1 as suck it up and get done @ 7:56 pace (TP is 7:53).
Entire workout (8:23 min/mi):
Duration: 1:49:45
Work: n/a
rTSS: 223.4 (1.042)
NGP: 7:36 (211.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.1 mi
Elevation Gain: 3634 ft
Elevation Loss: 3657 ft
Grade: -0.0 % (-24 ft)
Min Max Avg
Speed: 0 15.3 7.2 mph
Pace 3:56 0:00 8:23 min/mi
Altitude: 60 236 101 ft
Nice work, Leigh! You're going to crush it in Dallas.
Comments
first .5 6:43 (pushed it way too hard)
sec. .5 7:09 (still a bit too fast)
first 1.0 7:25
sec 1.0 7:39
by the end, I was totally in the groove.
Happy Thanksgiving to all. Enjoy the trots (and by trots, I mean Turkey Trots) and PIE!
2x1.5's...that's a new level of suffering, truthfully, I enjoyed the pain AFTER the intervals. Feels like the Mojo is returning....happy T-dayb to all
JC
Galloping Gobbler 4 miler run in the books. It was a little windy and cold here this morning. (37*) This race has really grown over the years. I think 5 years ago there was maybe 50 to 70 people in it and now I think they had 1200 to 1500. It is a run through a cemetary and perty hilly espacially the 2nd and 3rd miles. I went into the race hoping if I would run 6:00 pace this would be probably equal to a 5:45 to 5:50 pace on a flat course so that's what I went for. Ran the first mile a little hot in 5:50 then settled into 6:00 pace. But on the hills it felt like I was going at an all out 5:00 mile pace. I really toasted myself up one of the big hills in mile 3. Some idiot kept cutting me off as I would pass him then he'd sprint up ahead, then slow down and cut over right in front of me, just rediculous as we had a path wider than a car. I usually never let things bother me and never say anything to someone in a race but this guy did it like 10 times in a row and it was taking me out of thinking properly to run the hills. So I politely said " Dude if you cut me off again by slowing down I'll have to throw you to the tombstones". We both chuckled but he got the point. Anyway the 4th mile was hell as I had toasted myself on the hills in mile 3 and I just held on for dear life. Finished in 24:12 just a little off goal of 24:00. Probably the idiot and the stupid hill sprint I did cost me the 12 seconds as mile last mile slowed to 6:15. Oh well, bunches of fun and even got to hook up with fellow ENer Tom Carpenter.
Off to eat'in and Sleep'in
Gobbler 4 miler also in the books. Also crazy growth at this race over the past 5 years. <1000 people to 3000+. Fun though and great to meet up and hang with non-tri peeps and coworkers. <img src='http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/smile.gif' align="absmiddle" border="0" />
30:49 and 7:40 avg pace
funny stat?? Last year I ran it in 35:15 and the year before that a 36:14.
Happy turkey day everyone! off to enjoy the festivities.
Congrats to everyone that raced today.
I ended up staying up late last night and eating too much. Woke up this morning, felt like crap, legs didn't feel good and there was snow on the ground. Plus it was cold, windy and raining ... so I was in a bad mood and just wanted to get the turkey trot over with.
Overall, my result was ok. I am little disapointed though and thats what I get for having a poor attitude going into it and being a little heavier right now.
Maybe if I would have just stayed more positive and instead of thinking I was going to do bad all morning I would have done better.
Frozen Turkey 5k
Willow Stream Park, Buffalo Grove, IL
November 26th, 2009
5k Run
Sex Div/Tot Sex/Tot No. Name S Div Time Pace
===== ======== ======== ===== ================== = ===== ======= =====
1 1/1 1/166 266 Tim Hamilton M M_OVR 16:18 5:15
2 1/41 2/166 337 JJ Hannigan M M2029 17:14 5:33
3 2/41 3/166 5 Matthew Ancona M M2029 17:14 5:33
Nice work Turkey Trotter's! Leigh, that's a huge improvement! Trent, glad you didn't have to floor that guy. Very annoying. Not bad for an off day, Matt!
I ran a little over 2 miles easy this morning and just felt stiff. My back is still a little sore and my hip was kind of tight. I came back and did PT exercises for about an hour and now I feel great. Ready to go eat!
I'm planning on riding outside tomorrow.
Got through the Drumstick dash, Noodle and I were running shoulder to shoulder for 5.7 miles until he dropped me on the last hill. We then recovered with coffee and donuts at Bill's....great seeing everyone!
42;10 ish - forgot to stop my watch.
Nice work with the Turkey Trots today, gang!
"I'll have to throw you into the tombstones." That's hysterical! I always seem to get caught behind the guy hacking up a lung and spitting lung butter on my shoes. Guess I should work hard to get the Vdot>40 as it seems that there'd be less of that toward the front.
Leigh--huge improvement! You're becoming one fast chica! Matt---Bad day, but still a fast run. I'm impressed.
Carrie
Im in oklahoma with Inlaws. Its colder in OK than TX!It was in the twenties when i headed out to run!
Hope everyone had a great Thanks giving!
Did my trainer MS then off for a 10k. Held slightly faster than my z4 pace for 5+ miles as the first mile was weaving in and out of 30,000 + people in the Run to Feed the Hungry in Sac. Think I will bump my vDot 1 notch as it was painful running at LT HR-3 bpm for over 5 miles but I did it. I'm guessing that means I should be ready to work a little harder/faster with 1 mile intervals?
Legs feel surprisingly good this morning.
Vince
Looks like I'm staying in Minn an extra day. Doing my 2 x 1.5 around lake harriet tomorrow aroun 8am if you TC folks are running on Sat instead of Sunday.
No bike on Turkey Day, but met some folks for a 10 miler! Group of 6 cruised on a brisk morning. No intervals, just cruising along and felt great. Extra workout for the week and felt good to go with friends.
tom
Switch up the run a little, was doing my first 1.5 mile interval and after several mins of running looked down and noticed my garmin didn't start. So I stopped regrouped and did 3 x 1 mile with 4' instead. 6:37, 6:16, 6:18
Got in about 6.5 miles total....nice crisp morning in minn
Yes, Mike you are so right about that - I did run with my daughter and it was great. She did a 32 minute run and was very happy at the end!
The race was fun! I looked for the all in red guy, but too many people! Glad you had a good time. I ended up freezing after the race and immediately went to my van and headed home! I am sure by the time I was done, you guys were already enjoying your coffee and donuts
About a half hour after my trainer ride headed out to run. Want to have the option to ride/run long tomorrow so I figured I would do the "work" on the run today rather than wait til the morning. Felt good.
Got my Turkey Trot in on Thursday, coming in at 19:20 on a slightly hilly course. Thought I had a little faster in me, but that was what was there. Funny moment, though. For the entire last mile, I was trading places with one guy who looked about my age. I passed him (thinking for good) with about .4 mi to go. The race finished around a track, and he passed me on the final turn, with the finish line on the straight. I couldn't raise the pace, and said "nice kick" as he went by. Then, about 10 yards before the finish line, he just eased up. I cruised by him, and took the place by 0.5 seconds, not because I wanted to beat him (never met him before), but because I always race to the line. Part of life's lessons from rowing, I guess. I still can't believe he let up...
Today, got in my 2 x 1.5mi. Legs are a bit tired and stiff, but my form seems to be there. Looking forward to biking for the first time in a while tomorrow!
Mike
OMG rreally struggled today with the 2X1.5mile. Although I hit the paces (actually a little under) I was suffering to hold pace, as in it felt like 5K pace stuff not TP. Total run was 8 miles in 55:07 and I walked the last 5 minutes home as the Z3 stuff i was attempting at the end was not panning out.
Not a stellar week like the last one, but still held all paces and watts to subscribed levels, jjust didn't feel the same this week. But did throw in a fun Turkey Trot run that i pr'd the course by 40 seconds over last year.
On to week 5 and more improvements to the fitness and body. One funny thing during this holiday era where most people gain weight, I lost 5lbs. Just a better w/kg now and closer and closer to Mancona. Ha ha!!
Trent, I was there with you struggling big time today on the 1.5s. Right hamstring was/is super tight from yesterday. Great job this week by the way!
ap #2 (Run):
Duration: 10:55
Work: n/a
rTSS: 17.9 (0.962)
NGP: 7:06 (226.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.46%
Distance: 1.477 mi
Elevation Gain: 237 ft
Elevation Loss: 188 ft
Grade: 0.6 % (49 ft)
Min Max Avg
Heart Rate: 149 175 166 bpm
Speed: 5:55 9:17 7:22 min/mi
Altitude: 635 760 707 ft
Lap #4 (Run):
Duration: 10:33
Work: n/a
rTSS: 16.2 (0.933)
NGP: 7:19 (219.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.47%
Distance: 1.433 mi
Elevation Gain: 119 ft
Elevation Loss: 122 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Heart Rate: 149 174 167 bpm
Speed: 5:58 10:16 7:19 min/mi
Altitude: 741 797 775 ft
Entire workout (157 bpm):
Duration: 47:20 (48:54)
Work: n/a
rTSS: 68.6 (0.889)
NGP: 7:42 (209.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 9.23%
Distance: 5.999 mi
Elevation Gain: 864 ft
Elevation Loss: 962 ft
Grade: -0.3 % (-98 ft)
Min Max Avg
Heart Rate: 40 177 156 bpm
Speed: 5:29 0:00 7:55 min/mi
Altitude: 635 839 749 ft
after two days of massive stuffing/sweet potato consumption...it wasn't pretty. in fact, I might have been sweating gravy now that I think of it...
But last long run pre-Dallas in the books:
My goal was 2 mile warm up + 6 @ HMP + 2 miles easy + 3 miles whatever is left in the tank = 13 miles
How it actually went down- 2 miles easy + 6 miles @ 8 minute pace except...I had to break them up to get them all done at goal pace (aka I used the 2 easy miles throughout the main set basically so it was more like 3x2 miles) + last 3.1 as suck it up and get done @ 7:56 pace (TP is 7:53).
Entire workout (8:23 min/mi):
Duration: 1:49:45
Work: n/a
rTSS: 223.4 (1.042)
NGP: 7:36 (211.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.1 mi
Elevation Gain: 3634 ft
Elevation Loss: 3657 ft
Grade: -0.0 % (-24 ft)
Min Max Avg
Speed: 0 15.3 7.2 mph
Pace 3:56 0:00 8:23 min/mi
Altitude: 60 236 101 ft
3rd Overall American Male
Jay
Legs were lead pipes today. Probably from the 10k @ slightly faster than LT on Thanksgiving. Hit my wattage goals and timeframes yesterday but today the legs were not feeling it.
Vince
im starting to believe i might actually get back down to the 20 min 5K i used to do! (still far from it though)
Great close out to awesome week! No missed workouts and a couple extra thrown in. 2x1.5 was tough today, but managed to hit both at 20 seconds UNDER Z4 pace!
Just felt like cruising and was pretty dark so hard to tell exactly what pace. Finally remebered on 2nd interval which button activated the light!
Looking forward to day off tomorrow, but gonna swim!! Don't tell RnP!
Nice work, Leigh! You're going to crush it in Dallas.
Mike