It was really cold when I arrived at the race I think 10-20 degrees. I got my race stuff and sent my sister on her way, her 5K started a little earlier. I ran a 1.5 mi warm up and then did some strides, I was feeling good I was feeling fast. In the back of my mind I had a secret goal that wasnt making public not even to myself to run sub 40:00. I kept telling myself “I am just going to take this as a tempo run” (like I always do). While standing around waiting for the start I was feeling warm so I striped down to my shorts and tee shirt. I kept my hat and gloves which saved me later.
Mile 1 - 6:10, feeling great
When the race started it had warmed up to about 25 degree but if you saw me you would have thought it was in the 50’s or 60’s. I exploded off the line into screaming pace, after the first half mile I calmed down and settled into a comfortable grove. I felt really good and really fast I was starting to believe that I could get that sub 40 today.
Mile 2 – stopped dead in my tracks
I started off the second mile feeling pretty good I was running near 6:00 pace for the first half of this mile and then bam. I get a sharp pain in my calf and in a few painful steps I was stopped. I sat down and tried to work out the pain with light stretching and massage.
Struggling to come to terms with my DNF
I tried to walk it off and then did a light jog and cycled between the two neither of which were helping. A few times I had to stop running because it was getting worse. I hate quitting and I was willing to make my injury worse just to finish. Finally I came to my senses and decided that it wasn’t worth it and turned around and accepted my DNF. That was a hard thing to do, I only have one other DNF I am still mad about that one too. I think I was about 1.75 miles out and that I was in DNF mode now I had no problem walking all the way back.
Not out of the woods yet
Walking was painful but I was able to keep moving without any breaks. There was only one problem with walking… I was starting to get cold. It was below freezing and I left my pants and my jacket at the starting line. As time went on I got colder and colder until I had no choice but to run. I ran about a mile not stop and hobbling along the way. Even while running I continued to feel colder I was getting worried. Eventually I made it back to the park and put on my jacket and pants and then got into the car.
Injury
I am not sure if it was a cramp or a pull, the muscle wasn’t locked like in a cramp so it was a cramp. Currently I can barely walk across my house. I have already done the roller once and I plan on doing some icing later (once I thaw out). I will play it day by day but I hope it heals quickly.
Showing posts with label Rocky Mountian Road Runners. Show all posts
Showing posts with label Rocky Mountian Road Runners. Show all posts
Sunday, January 6, 2013
Sunday, December 2, 2012
2012 December RMRR Race Report
4.5 mi road race -
28:25 (6:19 pace), Avg HR 178
3rd place overall overall
I didn’t have a clue how I was going to pace this run. Other than my last race I hadn’t run fast in months. My last race was 9mi – 59:22 (sorry I never put out a race report). I put that 9 mi time in a running calculator and it said I should be able to run 4.5 in 28:21 (6:18 pace), I didn’t feel confident that I could run that fast at all. I haven’t run any speed work since early October and that 9 mile race in November. I have been running a ton of miles with a lot of vertical but slow.
Mile 1: 6:24 Avg HR 167
So what the hell it’s only 4.5 miles, let’s go for it! What’s the worse that could happen I run out of gas and run the last mile slow? Right off line I set into a fast pace, a little too fast. Once the adrenaline of the gun wore off I slowed down a bit but still felt like I was flying.
Mile 2: 6:29 Avg HR 176
The second mile hurt and I was staring get that feeling that I burned up all my matches (right Olu) in the first mile. I eased of the pace a bit and slowly started to feel comfortable.
Mile 3: 6:18 Avg HR 181
The president of the club caught up to me in this mile and I let him get 15 ft up the road before I decided to hang with him. I closed the gap and we ran side by side. Having someone to run will really boosted my motivation.
I beat my 30+ 5K time (unofficially), my split coming through the 5K was in the 19:30’s. More than 0:10 seconds off my best when I was only going for a 5K and nearly dead on the finish line.
Mile 4: 6:21 Avg HR 185
Still running with the club president sence we had been running toghether we had been passing a lot o people. I was feeling better and better with every step. It hurt but it was a different kind of hurt than that long stuff.
Last 0.5 mi: 5:46 pace Avg HR 190
Just after passing the 4mi mark I realized the race was nearly over. My muscles burned but I didn’t feel tired, I though “I think I can take a lot of pain for the next 3 minutes”. With that I just turned on the after burners and left the club president in the dust. I was right about the pain though I ran my guts out that half mile. All the way to the finish line was like a long acceleration.
I was feeling the runners high after that and for the rest of the day I was in a great mood. Surprisingly I was only of my projected time by 0:04 seconds.
Here I am at about mile 3.3 trying to get my kids to come give a high five
Ok Fine, I will come to you
This one is a little blurry but I still like it
3rd place overall overall
Mile 1: 6:24 Avg HR 167
So what the hell it’s only 4.5 miles, let’s go for it! What’s the worse that could happen I run out of gas and run the last mile slow? Right off line I set into a fast pace, a little too fast. Once the adrenaline of the gun wore off I slowed down a bit but still felt like I was flying.
Mile 2: 6:29 Avg HR 176
The second mile hurt and I was staring get that feeling that I burned up all my matches (right Olu) in the first mile. I eased of the pace a bit and slowly started to feel comfortable.
Mile 3: 6:18 Avg HR 181
The president of the club caught up to me in this mile and I let him get 15 ft up the road before I decided to hang with him. I closed the gap and we ran side by side. Having someone to run will really boosted my motivation.
I beat my 30+ 5K time (unofficially), my split coming through the 5K was in the 19:30’s. More than 0:10 seconds off my best when I was only going for a 5K and nearly dead on the finish line.
Mile 4: 6:21 Avg HR 185
Still running with the club president sence we had been running toghether we had been passing a lot o people. I was feeling better and better with every step. It hurt but it was a different kind of hurt than that long stuff.
Last 0.5 mi: 5:46 pace Avg HR 190
Just after passing the 4mi mark I realized the race was nearly over. My muscles burned but I didn’t feel tired, I though “I think I can take a lot of pain for the next 3 minutes”. With that I just turned on the after burners and left the club president in the dust. I was right about the pain though I ran my guts out that half mile. All the way to the finish line was like a long acceleration.
I was feeling the runners high after that and for the rest of the day I was in a great mood. Surprisingly I was only of my projected time by 0:04 seconds.
Here I am at about mile 3.3 trying to get my kids to come give a high five
Ok Fine, I will come to you
This one is a little blurry but I still like it
Saturday, November 3, 2012
2012 RMRR November Race
9mi – 59:22 (6:36 pace) Avg HR 178
2nd place – Trophy Series, 3rd place – Men’s overall time
This was my 3rd race with the rocky mountain road running and the first time I had the feeling that I understood the handicap system. I wasn’t really focused on this race and I was planning on just going to get in a good hard tempo run. In fact I had still run my scheduled long run the day before of 15 miles so I was hoping for a great time today. Laura Peoples and I got their a little early to get out race numbers. I was surprised to find out that I had a handicap of 40:00! One the race started I stood around for a while and then started warming up when the clock got to about 20:00. I ran a 1.5 mile warm up and then did some strides after that it was nearly time to start.
Mile 1 – 6:29 Avg HR 162
I toed the line with one other person, she was probably 17 or 18 and super fast. I kept up with her for about a half mile during which our pace was near 6:00. I thought to myself I will be dead in a few miles at this pace so I let her go on ahead.
Mile 2 – 6:49 Avg HR 168
Coming into this race my goal was to run under 7:00 pace. After that really fast first mile I backed off an slowed closer to that pace. I really didn’t feel good during this mile the adrenaline from the start had worn off and I was feeling I went out too fast.
Mile 3 – 6:38 Avg HR 176
Secretly deep down I had a goal of running under 59:59 if I felt good. I knew that I need to run 6:40 pace to do that so I said to myself let’s try it on and see how it feels. It was tough and other than that girl that left me in the dust I hadn’t seen another person till near the end of this mile.
Mile 4 – 6:33 Avg HR 179
With the handicap system if you start behind someone and pass them then you have beat them for sure. During this mile I was starting to catch up an pass people but they were pretty fast and I would only slowly pass them. I was starting to believe that I could hang on to this pace. The weather was great (40’s) the only that could beat me was the course which was lots of rolling hills.
Mile 5 – 6:35 Avg HR 183
Near the turnaround we had to run a good size hill (100 ft in about 0.2 miles). I charged up the hill and then coasted down the other side. During this mile I saw tons of runners that I was about to case down.
Mile 6 – 6:30 Avg HR 181
Of Couse once we turn around we had to go straight back up that hill. Again I surged up the hill passing some runners and then coasted down the other side which was considerably longer.
Mile 7 – 6:39 Avg HR 182
Once the downhill was over and it was flat I tried to get back into my groove. The clouds had parted and the sun was shining on me and all the sudden I felt like I was overheating. I gritted my teeth and held on for dear life. The hill just kept coming and I kept on flying up them an then coasting down. I know they weren’t big hill but at 6:30 pace it doesn’t take much of a grade to put you into the red zone. This was the hardest mile of the race.
Mile 8 – 6:33 Avg HR 185
My quads were crying in pain and I was having trouble holding my pace. For the first 7 miles while coasting downhill I would see on my watch that I was at 6:15 pace and I could rest a little more. Now I felt like every up and every downhill was a struggle to keep that pace under 6:40. During this time I passed a lot of runners. They all gave me great encouragement while I went by “your doing awesome”, “you look fast today” or “go get em”.
Mile 9 – 6:36 Avg HR 188The rolling hill kept coming and half way through this mile I was at 6:45. I didn’t know how close it was going to be or how far off my watch would be from their distance. All I knew was that I had to push hard now. Up around the corner the final bridge where the finish we started from. I passed a few more people on the final run into the finish line.
The way the handicap system works is that everyone gets a handicap based on their speed. Regardless of where everyone starts the first person across the finish line wins the race. I started more than 40 minutes after the clock started and I was the second to finish. I won a cool ribbon and a tougher handicap for the next race.
2nd place – Trophy Series, 3rd place – Men’s overall time
This was my 3rd race with the rocky mountain road running and the first time I had the feeling that I understood the handicap system. I wasn’t really focused on this race and I was planning on just going to get in a good hard tempo run. In fact I had still run my scheduled long run the day before of 15 miles so I was hoping for a great time today. Laura Peoples and I got their a little early to get out race numbers. I was surprised to find out that I had a handicap of 40:00! One the race started I stood around for a while and then started warming up when the clock got to about 20:00. I ran a 1.5 mile warm up and then did some strides after that it was nearly time to start.
Mile 1 – 6:29 Avg HR 162
I toed the line with one other person, she was probably 17 or 18 and super fast. I kept up with her for about a half mile during which our pace was near 6:00. I thought to myself I will be dead in a few miles at this pace so I let her go on ahead.
Mile 2 – 6:49 Avg HR 168
Coming into this race my goal was to run under 7:00 pace. After that really fast first mile I backed off an slowed closer to that pace. I really didn’t feel good during this mile the adrenaline from the start had worn off and I was feeling I went out too fast.
Mile 3 – 6:38 Avg HR 176
Secretly deep down I had a goal of running under 59:59 if I felt good. I knew that I need to run 6:40 pace to do that so I said to myself let’s try it on and see how it feels. It was tough and other than that girl that left me in the dust I hadn’t seen another person till near the end of this mile.
Mile 4 – 6:33 Avg HR 179
With the handicap system if you start behind someone and pass them then you have beat them for sure. During this mile I was starting to catch up an pass people but they were pretty fast and I would only slowly pass them. I was starting to believe that I could hang on to this pace. The weather was great (40’s) the only that could beat me was the course which was lots of rolling hills.
Mile 5 – 6:35 Avg HR 183
Near the turnaround we had to run a good size hill (100 ft in about 0.2 miles). I charged up the hill and then coasted down the other side. During this mile I saw tons of runners that I was about to case down.
Mile 6 – 6:30 Avg HR 181
Of Couse once we turn around we had to go straight back up that hill. Again I surged up the hill passing some runners and then coasted down the other side which was considerably longer.
Mile 7 – 6:39 Avg HR 182
Once the downhill was over and it was flat I tried to get back into my groove. The clouds had parted and the sun was shining on me and all the sudden I felt like I was overheating. I gritted my teeth and held on for dear life. The hill just kept coming and I kept on flying up them an then coasting down. I know they weren’t big hill but at 6:30 pace it doesn’t take much of a grade to put you into the red zone. This was the hardest mile of the race.
Mile 8 – 6:33 Avg HR 185
My quads were crying in pain and I was having trouble holding my pace. For the first 7 miles while coasting downhill I would see on my watch that I was at 6:15 pace and I could rest a little more. Now I felt like every up and every downhill was a struggle to keep that pace under 6:40. During this time I passed a lot of runners. They all gave me great encouragement while I went by “your doing awesome”, “you look fast today” or “go get em”.
Mile 9 – 6:36 Avg HR 188The rolling hill kept coming and half way through this mile I was at 6:45. I didn’t know how close it was going to be or how far off my watch would be from their distance. All I knew was that I had to push hard now. Up around the corner the final bridge where the finish we started from. I passed a few more people on the final run into the finish line.
The way the handicap system works is that everyone gets a handicap based on their speed. Regardless of where everyone starts the first person across the finish line wins the race. I started more than 40 minutes after the clock started and I was the second to finish. I won a cool ribbon and a tougher handicap for the next race.
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
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
Sunday, March 4, 2012
2012 March RMRR 3mi Race Report
3 miles – 19:45, Avg HR 175
Pre-Race: zero race preparation My friends talked me into doing this race Saturday night, it was only $10 so what the heck. Except earlier on Saturday I had done a hilly 4 mile tempo run at 6:49 pace and my quads felt a little beat up. Also I ate pizza for dinner which I wouldn’t have if I knew I was going to be racing the next day.
Race Day: Windy! The sun was out and it was around 40 degrees which would have been perfect race weather except the wind was blowing like crazy. The wind made it feel much colder so I actually wore my jacket in the race. Since I ran a speed workout yesterday and the wind was wild I decided to lower my goals and have a pressure free race fun race with a goal of running 7:00 minute pace.
Mile 1 - 6:50 Avg HR 165
We ran with the wind at our backs for about ¼ and then the rest of the first mile was into the wind. Even running into the wind I felt really good and was able to run a little faster than my goal pace. I was really surprised that I was running so well on somewhat tired legs in the wind.
Mile 2 - 6:35 Avg HR 178
This race was set up with a handicap system, I started 11:00 after the gun went off. In the second mile I started catching up to big groups of people. Passing people felt good for my confidence and propelled me even faster. This mile had lot of turns so the wind was on and then off the cycling of the wind kind of felt like running hills.
Mile 3 - 6:20 Avg HR 185The last mile just I felt awesome and took off, running negative splits feel great. The last ¼ mile was a long stretch straight into the wind. I felt like I was sprinting but it probably wasn’t faster than 6:00 min pace. This race it was put on by the local running club and I joined the club and signed up for the whole year, 12 races for $35! (not $35 each $35 for all 12 races)
I don’t know what happened today I ran great with really poor race preparation. Maybe it was the fact that I didn’t put any pressure on myself. I think that I would have put in a really awesome time if it wasn’t for that wind. But still I am happy with the time and effort I put in today.
Pre-Race: zero race preparation My friends talked me into doing this race Saturday night, it was only $10 so what the heck. Except earlier on Saturday I had done a hilly 4 mile tempo run at 6:49 pace and my quads felt a little beat up. Also I ate pizza for dinner which I wouldn’t have if I knew I was going to be racing the next day.
Race Day: Windy! The sun was out and it was around 40 degrees which would have been perfect race weather except the wind was blowing like crazy. The wind made it feel much colder so I actually wore my jacket in the race. Since I ran a speed workout yesterday and the wind was wild I decided to lower my goals and have a pressure free race fun race with a goal of running 7:00 minute pace.
Mile 1 - 6:50 Avg HR 165
We ran with the wind at our backs for about ¼ and then the rest of the first mile was into the wind. Even running into the wind I felt really good and was able to run a little faster than my goal pace. I was really surprised that I was running so well on somewhat tired legs in the wind.
Mile 2 - 6:35 Avg HR 178
This race was set up with a handicap system, I started 11:00 after the gun went off. In the second mile I started catching up to big groups of people. Passing people felt good for my confidence and propelled me even faster. This mile had lot of turns so the wind was on and then off the cycling of the wind kind of felt like running hills.
Mile 3 - 6:20 Avg HR 185The last mile just I felt awesome and took off, running negative splits feel great. The last ¼ mile was a long stretch straight into the wind. I felt like I was sprinting but it probably wasn’t faster than 6:00 min pace. This race it was put on by the local running club and I joined the club and signed up for the whole year, 12 races for $35! (not $35 each $35 for all 12 races)
I don’t know what happened today I ran great with really poor race preparation. Maybe it was the fact that I didn’t put any pressure on myself. I think that I would have put in a really awesome time if it wasn’t for that wind. But still I am happy with the time and effort I put in today.
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