Saturday, July 21, 2012

5K race report
3.1 miles - 41:30

So last night my sister calls me as says her friend couldn’t go run the race. The race was at 6:30 pm which was in about 2hrs. I had no intention of running fast because I had plans for a lot of miles over this weekend but I decided it would be a good chance to run with my sister for the first time. She is a new runner and she is around here but never posts anything.

Her PR is around 39:00 but it was 95 F out and the starting line so she settled on the goal of running 42:00. I figured out that we needed to run a 13:30 pace to make it to the finish in this time. We went out way to fast running the first half mile at 10:30 pace which was probably my fault. After that we settled into a more comfortable walk/run routine. Our first mile was still too fast at 12:28.

With the heat and the fast first mile we lost pace in the second and third mile running 14:07 & 14:18. Luckily for us they didn’t tell the race origination that they were going to be watering the grass. The last 0.1 mile section of the park was run through the sprinklers. I felt like a kid again for that short section. I don’t know what was in that water but we hauled ass that last 0.1 mile, my watch said we did it at 7:48 pace!

We finished the race under our goal in 41:30 which I think is Laura’s second fastest 5K. Good job sis.

Thursday, July 19, 2012

Mt Falcon

Yesterday was my return to the mountain running I haven’t been up in about 2 months. So I went to my favorite trail (mt falcon) where I spend most of my time running when I do get up to the mountains. The course is tough with about 1700’ of climbing in the first 4 miles (see profile below). These 4 miles feel like a tempo run in slow motion. During this climb I typically average 13:00 pace and a HR of around 160. On flat ground 160 HR would put me at about 7 min miles. Altogether I ran 10.3 mile in just under 2hrs.

Here is the profile of MT Falcon Park. I run a lollipop route so the last few miles are the same as the first few miles. Although my legs are so trashed by then the best I can run down is at 8:30-9:00 pace.


Sunday, July 8, 2012

2012 RMRR Club 2 mi Race

Our running club has a handicap system were the faster runners start farther in the back. The first person across the line wins regardless of start time. For this 2 mile race my handicap was +7:49 and my proposed finish time was 12:49.

Mile 1 – 6:09 Avg HR 176
I started with one other person, I think about 10 or 15 were still waiting to run after us. This guy looked to only be about 16 and he took off at a crazy pace which I followed. We immediately were catching groups of people in front of us. I passed in at about 0.5 miles and never saw him again. But we had run the first half mile in about 2:55 (where is Olu with his match analogy) I was toast with 75% of the race left to run.

Mile 2 – 6:28 Avg HR 187
I ran the course for my warm up and I knew that the second mile was very muddy. It had been raining for the last few days which was great because half the state was on fire. I expected to run a slower second mile but not this much slower. Basically for me the race was over and I was just coasting into the finish line. Even though I was dying I was still passing tons of people and ended up finishing 14th with a time of 12:37, I beat my proposed handicap time of 12:49 so that was good. Every race your handicap level is adjusted so next time I will have to run faster. Still this small race was a lot of fun.

Post race
After the race I had some snacks and drinks and then I went for a 6 mile run. All I could think about was my future of running and what I wanted to accomplish. For the same effort (training wise) I think I could take a few seconds off my 5K time (or not even get close) or with that same few month train for another marathon farther which sounds like a lot more fun to me. Nearing the end of the run I feel like I came to the conclusion that I have accomplished what I want in distances shorter than 10K. These shorter races just don’t appeal to me like they did before. I am still planning on running the next Club race which is a 5k but treat it more like a hard run from my marathon training.

I am in the blue shorts about to jump that puddle