Personally I think they should call this the Inside Out Sports 10k from hell, but that's just me ;-). I've run this course as part of the 1/2 marathon so I knew what I was getting myself into and really I did it on purpose to force myself into getting better running hills and thus get stronger. Mission accomplished :-). My 10k pr was in 2004 at the Old Reliable 10k in downtown Raleigh. That course is much flatter/easier than this one so I wasn't expecting to get a pr today. I think when I did that race my time was 55:51 or 8:59 per mile pace. My plan today was to start off around 9:15 pace and see how it goes. This race features many hills and new this year to go with the uphill finish was a nice uphill start. First the numbers...
according to my watch
totals:
Distance 6.27 total time 56:30 Ave pace 9:00 / mi, ave hr 161, max hr 171
If this was really 10k, my pace was 9:05 / mi
I did my splits on the signs on the road so
mile 1 - Distance 1.02 miles, total time 9:20, pace 9:10 / mile, ave hr 157
This was mostly uphill from IO sports to just past CVS, felt good on the hill, tried to keep my speed under control to not burn my legs out too early.
mile 2 - Distance 1.00 miles, total time 9:03, ave hr 153
this was all downhill and felt good, I was still keeping my speed under control and people were passing me, but I didn't mind as I knew what lay ahead...
mile 3 - Distance 1.01 miles, total time 9:11, pace 9:01 / mile, ave hr 160
Now the fun starts, this mile included the first big climb of the race and my first peak at zone 5 at the top of that hill. I passed a whole bunch of people on this one still feeling good. my ave hr was 160 up 7 from the last mile.
mile 4 - Distance 1.01 miles, total time 9:11, pace 9:03, ave hr 164
this mile included two climbs up to Norwell, first on the way out, then after going down the other side, you turn around and get to go back up again, what fun, passed more people, and had some more zone 5 fun
mile 5 - Distance 1.00 miles, total time 8:53, ave hr 161
Yes, the best mile of the day, down hill to evans, then flat for awhile and then only a slight incline towards sheldon. Was pacing off one guy who was very animated and entertaining, so it went by quickly with my ave hr dropping and my speed going up I was feeling good.
mile 6 - Distance 1.01 miles, total time 9:07, pace 9:03, ave hr 169
This was obviously the hardest part of the course with my ave hr way up and two thirds of this mile was in zone 5, but the end was near and I was careful to not push too hard and blow up
final .2 - Distance .22 miles, total time 1:47, pace 8:15, ave hr 170
that was all I had left, legs were now on fire, but with less than a 400 to go I knew I could increase my pace up the last little bit to CVS.
It felt great to finish. I waited a short time to see Marian finish, but that was I could wait for as I started to get real cold, so I did my 1 mile cool down back to my car, changed out of my sweaty shirt, went to starbucks for my triple Mocha and cranked the heater in the car.
Very happy with the results as I felt really strong on the hills and was happy to be once again passing people at the end of the race :-)
Sunday, March 30, 2008
Tuesday, March 25, 2008
Bike Friendly?
I haven't been writing much about my workouts but something happened Sunday during my bike that I felt I should.
Earlier in the week I had riding in self proclaimed bike friendly Cary, NC. I went out Monday before lunch for a 20 mile bike, it usual takes me about 1 hour 8 minutes of total time including stop lights, but this time it took me 1 hour and 17 minutes. I got stuck in two left turn lanes with no cars in the lane to tell the light that it needed to give me a left turn signals. Then I got stuck at a light where I was going straight, and there was a car in the left turn lane, so the light gave the car a left turn signal, but never turned green for straight. This being the third time I got screwed, I was not happy. Fast forward to Sunday, I had a 28 mile ride mapped out, with about 8 traffic lights, compare that to my 20 mile Monday ride with about 20 lights. I rode the first 18 miles before actually getting stopped at a light. It was a left turn light at hwy 50 and hwy 210 in Johnston county. I was in the left turn lane and thought I was going to have to run it, since there were no cars to trigger the light in my lane, but image my surprise when I got a left turn signal. Here I am in Johnston county and they have their sensors setup to know when a bike is waiting. Wake up Wake county, you are supposed to be pushing for less pollution and bike lanes, adjust your lights already. When I went to college in Gainesville, Fl my junior year the changed the lights to be more sensitive for bikers, and here we are 20 years later and we can't do that here? Anyway it was a pleasant surprise and made the cold ride feel much better :-)
Earlier in the week I had riding in self proclaimed bike friendly Cary, NC. I went out Monday before lunch for a 20 mile bike, it usual takes me about 1 hour 8 minutes of total time including stop lights, but this time it took me 1 hour and 17 minutes. I got stuck in two left turn lanes with no cars in the lane to tell the light that it needed to give me a left turn signals. Then I got stuck at a light where I was going straight, and there was a car in the left turn lane, so the light gave the car a left turn signal, but never turned green for straight. This being the third time I got screwed, I was not happy. Fast forward to Sunday, I had a 28 mile ride mapped out, with about 8 traffic lights, compare that to my 20 mile Monday ride with about 20 lights. I rode the first 18 miles before actually getting stopped at a light. It was a left turn light at hwy 50 and hwy 210 in Johnston county. I was in the left turn lane and thought I was going to have to run it, since there were no cars to trigger the light in my lane, but image my surprise when I got a left turn signal. Here I am in Johnston county and they have their sensors setup to know when a bike is waiting. Wake up Wake county, you are supposed to be pushing for less pollution and bike lanes, adjust your lights already. When I went to college in Gainesville, Fl my junior year the changed the lights to be more sensitive for bikers, and here we are 20 years later and we can't do that here? Anyway it was a pleasant surprise and made the cold ride feel much better :-)
Saturday, March 15, 2008
Run for the oaks 5k
Good news and bad news...
I got a new PR! but didn't come close to my goal time...
Old PR was at 2nd empire in 2006 26:06, my time at this race 25:48 so I beat it by 18 seconds. I really wanted to break 25 minutes, but a number of things I have been dealing with the last two weeks are probably to blame...
anyway
prerace, woke up, felt fine, warmed up a little in the shower and stretched out and put some cream on the ankle so it wouldn't be a factor, and it wasn't, ate my normal prerace breakfast of grapenuts and raisins, relaxed a bit and headed out early. Made it to the race site and got a situated before starting the warmup. I started my warmup jog at 8, ran up the start of the race course to Krispy Kream, then turned around and did a job/strides on the way back to get my body ready for the race. I was a little sluggish on the warmup, but everything felt ok.
race start. I started off near the front so I didn't have too many people to get around and was trying to hold back per Coach's advise, got to Krispy Kream, about .5 miles and my watch said I was on 8:10 pace so I was right on, but then the course started downhill and when I got to the 1 mile split I was at 8:04, still feeling good, but not as confident as I should. the first half of mile two was great, downhill, but then we did a turn around and headed back up. Went by the water table and there was no water, they were a little behind in setting the water on the table, I really just wanted to splash one over my head, but none available, so just kept going. Right after the two mile split, which was 16:30 I knew 25 was out of reach and I saw one guy throwing up on the side walk so I backed off just a bit so as not to end up like him. If I wasn't going to make 25, it wasn't worth it. The road back just kept going up hill, mile 3 wasn't as bad as the second half of mile two as we were back to downtown and the roads were more level with some short ups and downs, then when we finally hit mile 3 and the home stretch, it was all downhill and I was able to fly in at 7 min/mile pace, it felt really good, wish there was a little more of that and a little less of that long climb. I think the old course is better since you get more breaks from the climbing, it's not all down, then all up. On the way to the race I told myself I would be happy even if I didn't break 25 as long as I gave it all I had. I don't think I did that, since I backed off at the 2 mile mark, up to that point I was giving it everything and was still at 16:32 so realistically I don't think the 25:30 I could have gotten if I kept up the faster pace would have been worth it for me and I really need to get my body back to feeling like it should so backing off was probably the right decision. It was nice to have some left for the finish and it felt good to run that fast at that time, so I do have some hope to breaking that 25 but it will have to wait :-)
I got a new PR! but didn't come close to my goal time...
Old PR was at 2nd empire in 2006 26:06, my time at this race 25:48 so I beat it by 18 seconds. I really wanted to break 25 minutes, but a number of things I have been dealing with the last two weeks are probably to blame...
anyway
prerace, woke up, felt fine, warmed up a little in the shower and stretched out and put some cream on the ankle so it wouldn't be a factor, and it wasn't, ate my normal prerace breakfast of grapenuts and raisins, relaxed a bit and headed out early. Made it to the race site and got a situated before starting the warmup. I started my warmup jog at 8, ran up the start of the race course to Krispy Kream, then turned around and did a job/strides on the way back to get my body ready for the race. I was a little sluggish on the warmup, but everything felt ok.
race start. I started off near the front so I didn't have too many people to get around and was trying to hold back per Coach's advise, got to Krispy Kream, about .5 miles and my watch said I was on 8:10 pace so I was right on, but then the course started downhill and when I got to the 1 mile split I was at 8:04, still feeling good, but not as confident as I should. the first half of mile two was great, downhill, but then we did a turn around and headed back up. Went by the water table and there was no water, they were a little behind in setting the water on the table, I really just wanted to splash one over my head, but none available, so just kept going. Right after the two mile split, which was 16:30 I knew 25 was out of reach and I saw one guy throwing up on the side walk so I backed off just a bit so as not to end up like him. If I wasn't going to make 25, it wasn't worth it. The road back just kept going up hill, mile 3 wasn't as bad as the second half of mile two as we were back to downtown and the roads were more level with some short ups and downs, then when we finally hit mile 3 and the home stretch, it was all downhill and I was able to fly in at 7 min/mile pace, it felt really good, wish there was a little more of that and a little less of that long climb. I think the old course is better since you get more breaks from the climbing, it's not all down, then all up. On the way to the race I told myself I would be happy even if I didn't break 25 as long as I gave it all I had. I don't think I did that, since I backed off at the 2 mile mark, up to that point I was giving it everything and was still at 16:32 so realistically I don't think the 25:30 I could have gotten if I kept up the faster pace would have been worth it for me and I really need to get my body back to feeling like it should so backing off was probably the right decision. It was nice to have some left for the finish and it felt good to run that fast at that time, so I do have some hope to breaking that 25 but it will have to wait :-)
Saturday, February 23, 2008
Coach Bubba 20k Race report
Did not have big expectations for this race. I originally wanted to try to break 2 hours, but I earlier in the week I decided that I wanted to do a hard track workout on Tuesday to help me with my goal of breaking 25 in a 5k in March so my legs were still a little sore and tired. My plan changed to start off the first 6 hilly miles at 10:30, then when I hit the flat part pick up the pace to 10, then for the last 5k, pick it up again to 9:45.
The morning started off cold and foggy, but no problems getting to the race, getting my chip and warming up. The race started and I was running with Cindy and Frank. At the first mile we were at 10:11 so a little faster than I wanted, so I told them I was going to slow a little and Frank decided to go on ahead on his own. The neighborhood part went by fairly quick as I had good company to run with and the hills kept it interesting. kept trying to slow it down, but we were still moving fairly fast, so I had no problem taking walk breaks at the two water stops.
When we hit American Tobacco Trail at mile 6, 6.06 on my watch, we had averaged 10:06 / mile so I was very happy because I still felt good and like I hadn't really been pushing it. At the 10k mark we were at 63 minutes and it was time to pick up the pace. I felt really good and my ave pace started dropping. The ATT was a series of gradual declines followed by gradual climbs, so on the down hills I tried to increase my ave pace and on the ups just try to maintain. Cindy told me just to go on ahead and do whatever pace I wanted, so I thought she was just going to take it easy, but when I got to the turn around she was right behind me :-). After the turn around it was time to up the pace again. I began passing people left and right and it felt really good, so I would pick some one up ahead and try to catch them. Then after I passed them, pick the next victim. My ave pace had dropped to 9:46 by the time I got to the 15k mark in 1:33 so I knew I had a good brisk pace going, I figured I could at least do a 30 minute final 5k and get 2:03 time, but I also know I wasn't going to break 2 hours so I didn't push too hard, but just tried to keep the faster pace going and keep passing people. Got to the end in 2:01:43 so I did a 28 minute 5k which I really felt awesome about and know that the 2 hour would have been broken if I had been fresh :-)
stats according to my GPS...
Distance 12.53 miles
Time 2:01:43
Ave Pace 9:43
Ave HR 153
Max HR 166
1st 5k 32 minutes
2nd 5k 31 minutes
3rd 5k 30 minutes
4th 5k 28 minutes
negative splits rock!
The morning started off cold and foggy, but no problems getting to the race, getting my chip and warming up. The race started and I was running with Cindy and Frank. At the first mile we were at 10:11 so a little faster than I wanted, so I told them I was going to slow a little and Frank decided to go on ahead on his own. The neighborhood part went by fairly quick as I had good company to run with and the hills kept it interesting. kept trying to slow it down, but we were still moving fairly fast, so I had no problem taking walk breaks at the two water stops.
When we hit American Tobacco Trail at mile 6, 6.06 on my watch, we had averaged 10:06 / mile so I was very happy because I still felt good and like I hadn't really been pushing it. At the 10k mark we were at 63 minutes and it was time to pick up the pace. I felt really good and my ave pace started dropping. The ATT was a series of gradual declines followed by gradual climbs, so on the down hills I tried to increase my ave pace and on the ups just try to maintain. Cindy told me just to go on ahead and do whatever pace I wanted, so I thought she was just going to take it easy, but when I got to the turn around she was right behind me :-). After the turn around it was time to up the pace again. I began passing people left and right and it felt really good, so I would pick some one up ahead and try to catch them. Then after I passed them, pick the next victim. My ave pace had dropped to 9:46 by the time I got to the 15k mark in 1:33 so I knew I had a good brisk pace going, I figured I could at least do a 30 minute final 5k and get 2:03 time, but I also know I wasn't going to break 2 hours so I didn't push too hard, but just tried to keep the faster pace going and keep passing people. Got to the end in 2:01:43 so I did a 28 minute 5k which I really felt awesome about and know that the 2 hour would have been broken if I had been fresh :-)
stats according to my GPS...
Distance 12.53 miles
Time 2:01:43
Ave Pace 9:43
Ave HR 153
Max HR 166
1st 5k 32 minutes
2nd 5k 31 minutes
3rd 5k 30 minutes
4th 5k 28 minutes
negative splits rock!
Friday, February 22, 2008
Thursday Run
I haven't really been posting much about the shorter weekday runs or other workouts as my time has been short lately, but yesterday I got to experience something new so I thought I should put it out there just in case I forget later on in life. I did a really hard workout tuesday of 5 x 1000 at just over my goal 5k pace with 200 jog recoveries. So it was almost like doing a 5k at a 1 minute faster than PR pace which I haven't done since 2004. So Wednesday I was sore in my quads like I haven't been in 4 years. Especially going down stairs. that night is the 90 minute spin class that I have been taking and I almost didn't make it through. So Thursday morning I wake up and I am having real trouble walking and I have to hold onto the railing to go down any amount of stairs.
Lunch time comes and its time to run. I walk to the rec center about .5 miles in hopes that my legs will loosen up a bit before the run, but no, they still really hurt. I have one person to run with and I inform him I am going slow, we start off nice and slow and it hurts. We start going up a slight incline to harrison and it hurts, we flatten out on harrison for short bit and it hurts, then we have a long false flat down, and it hurts even more, then a steep down and the pain is through the roof. Frank asks me if I'm going to make it or not. I reply, sure, this is so much fun why would I want to stop? Then we get to a long fairly steep climb by the lake and like magic going up this hill does not hurt. How could it be? Could it be that the only mucles not sore in my legs are my hill running muscles? or have I just warmed up enough that the pain is going away. Answer #1, because then we have the short steep down followed by another long false flat down and the pain is back in force. luckily, did I just say that, the rest of the way back is Up, show Down, then Up, Up, UP. So the last .75 miles which I usually hate were the best of the day. I have never gone out on a run before and wanted to run up hill as much as I did today. Of course then the walk back to my office...
Lunch time comes and its time to run. I walk to the rec center about .5 miles in hopes that my legs will loosen up a bit before the run, but no, they still really hurt. I have one person to run with and I inform him I am going slow, we start off nice and slow and it hurts. We start going up a slight incline to harrison and it hurts, we flatten out on harrison for short bit and it hurts, then we have a long false flat down, and it hurts even more, then a steep down and the pain is through the roof. Frank asks me if I'm going to make it or not. I reply, sure, this is so much fun why would I want to stop? Then we get to a long fairly steep climb by the lake and like magic going up this hill does not hurt. How could it be? Could it be that the only mucles not sore in my legs are my hill running muscles? or have I just warmed up enough that the pain is going away. Answer #1, because then we have the short steep down followed by another long false flat down and the pain is back in force. luckily, did I just say that, the rest of the way back is Up, show Down, then Up, Up, UP. So the last .75 miles which I usually hate were the best of the day. I have never gone out on a run before and wanted to run up hill as much as I did today. Of course then the walk back to my office...
Saturday, February 16, 2008
Saturday long run
I was going to blog about last week's 10 mile run with Cindy, but she beat me to it.
And since she did such a great job of it, I didn't think I needed to. so here it is
http://blog.yourpointismoot.com/2008/02/ten-mile-run.html
This week I decided to meet the group that runs at umstead every week at 8am for my 10 mile run. started off with Salman for the first 3.5 miles, then he said we was going to take a water break and only go a little longer before turning around so I went on ahead. After I finall got my mp3 player hooked up, I got to the downhill section and fell into a nice rythm. Then Ying caught up to me just before the turn around and I ran with him the rest of the way back. This was a good thing as I would probably have slowed my pace on the hills going back, but he ran slower so I could keep up. I told him not to wait on the spillway since I didn't know how much I would have left in the tank. I was supposed to pick up my pace for the last 3 miles of the run, but instead I did that from miles 6 - 10 since I didn't think I could hold the faster pace up the 1/2 mile hill. I was able to run the whole hill at a slower pace of course, and at the top picked up the pace for the short run back to the parking lot.
managed 10 miles in 1:39:38 so just under 10/mile. Then got my triple grande caramel maciato and hung out to listen to the stories. Found out Ed made his Boston Qualifing time easily. He needed to break 3:30 and he got 3:23 something. Bet he is still driving Candy nuts about it ;-)
And since she did such a great job of it, I didn't think I needed to. so here it is
http://blog.yourpointismoot.com/2008/02/ten-mile-run.html
This week I decided to meet the group that runs at umstead every week at 8am for my 10 mile run. started off with Salman for the first 3.5 miles, then he said we was going to take a water break and only go a little longer before turning around so I went on ahead. After I finall got my mp3 player hooked up, I got to the downhill section and fell into a nice rythm. Then Ying caught up to me just before the turn around and I ran with him the rest of the way back. This was a good thing as I would probably have slowed my pace on the hills going back, but he ran slower so I could keep up. I told him not to wait on the spillway since I didn't know how much I would have left in the tank. I was supposed to pick up my pace for the last 3 miles of the run, but instead I did that from miles 6 - 10 since I didn't think I could hold the faster pace up the 1/2 mile hill. I was able to run the whole hill at a slower pace of course, and at the top picked up the pace for the short run back to the parking lot.
managed 10 miles in 1:39:38 so just under 10/mile. Then got my triple grande caramel maciato and hung out to listen to the stories. Found out Ed made his Boston Qualifing time easily. He needed to break 3:30 and he got 3:23 something. Bet he is still driving Candy nuts about it ;-)
Saturday, January 26, 2008
Saturday Ice Cube
Let's see, nothing gets me out of bed faster than a brick on a Saturday morning when the temps are right at freezing. Woke up at 6 am and turned on the weather channel in hopes of seeing ice or snow or sleet or something that would get me out of riding my bike alone in 32 degree overcast weather. But alas, none of that... So I got out of bed, ate a quick grapenuts breakfast and started to pack up the car with the ton of clothes and stuff that are needed for a brick. I was scheduled to do a 15 mile bike followed by a 2 mile run.
I haven't ridden my tri bike in a long time, and I want to go fast this year so tri bike comes off the wall and on the car. Head out to lake lynn to do this route http://www.mapmytri.com/ride/united-states/nc/raleigh/862558470, let's see I had my thick running socks on, my shoes had their shoe covers, then I had on running tights, and bike shorts, a tight base layer running shirt, a fleece sweat shirt, and a wind breaker, ski gloves, wool skull cap and my helmet. I didn't think that was enough so I caked some Vaseline on my face to protect against the wind and a bunch o chap stick.
started off and ouch it was so cold it hurt, but then I got into some hills and warmed up a little, my fingers eventually felt good, but my toes never did warmup. The course was rolling with some flats and small climbs and one big climb. I say a big peloton at one point and tried to catch them, but just as I was about to get a draft they turned left where I needed to turn right. When I hit the big climb it was very painful, my legs were still cold and just starting to feel good on the bike. I had to stand on the initial part of the hill but that actually felt good. finally I was on the home stretch and something fell out of my pocket. I had to stop since I didn't know what it was and I really needed my car key, but it was just my chap stick. This was actually a good thing as I went back and got it and put more on, then ate a goo and started back. The rest of the ride was uneventful and I was happy when it was over.
Not a speedy transition as I had a bunch to take off, then a bunch to put on and I needed a bathroom break. Cindy was waiting for me, even though I was done early, so we chatted as I put away the bike and changed, then we hit the bathrooms and headed out. She was very happy to hear my coach changed my workout from 3 miles at 9:15 to 2 miles easy:-). The first part of the run was rough as I felt like my frozen legs were not giving at all, but after a half mile I felt good and we kept up a 10 min/mile pace. Felt like I could have done a couple more but decided to listen to the coach and finish up.
17 mile bike 1:04
2.6 mile run 26 mins
minutes to warmup after, 25 ( right after I got my white lightning :-) )
I haven't ridden my tri bike in a long time, and I want to go fast this year so tri bike comes off the wall and on the car. Head out to lake lynn to do this route http://www.mapmytri.com/ride/united-states/nc/raleigh/862558470, let's see I had my thick running socks on, my shoes had their shoe covers, then I had on running tights, and bike shorts, a tight base layer running shirt, a fleece sweat shirt, and a wind breaker, ski gloves, wool skull cap and my helmet. I didn't think that was enough so I caked some Vaseline on my face to protect against the wind and a bunch o chap stick.
started off and ouch it was so cold it hurt, but then I got into some hills and warmed up a little, my fingers eventually felt good, but my toes never did warmup. The course was rolling with some flats and small climbs and one big climb. I say a big peloton at one point and tried to catch them, but just as I was about to get a draft they turned left where I needed to turn right. When I hit the big climb it was very painful, my legs were still cold and just starting to feel good on the bike. I had to stand on the initial part of the hill but that actually felt good. finally I was on the home stretch and something fell out of my pocket. I had to stop since I didn't know what it was and I really needed my car key, but it was just my chap stick. This was actually a good thing as I went back and got it and put more on, then ate a goo and started back. The rest of the ride was uneventful and I was happy when it was over.
Not a speedy transition as I had a bunch to take off, then a bunch to put on and I needed a bathroom break. Cindy was waiting for me, even though I was done early, so we chatted as I put away the bike and changed, then we hit the bathrooms and headed out. She was very happy to hear my coach changed my workout from 3 miles at 9:15 to 2 miles easy:-). The first part of the run was rough as I felt like my frozen legs were not giving at all, but after a half mile I felt good and we kept up a 10 min/mile pace. Felt like I could have done a couple more but decided to listen to the coach and finish up.
17 mile bike 1:04
2.6 mile run 26 mins
minutes to warmup after, 25 ( right after I got my white lightning :-) )
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