Rahr 5k 2015

9.26.15

take 4.

In 2012, when I returned to exercising, this event was my 1st run.  After not running for 8 years, I remember the anxiety I had around participating in a 5k.  I called my cousin, Brent, for counsel, and hoped  I could "figure out" 30-45 minutes of running.   I walked a bit that day, and finished in 32:51.  10:32 a mile.  I was happy to have finished.

The evidence here:

2012

2012

2013

2014

This event is great.  As a result, we've return each year, and, I've progressively gotten faster.  Last year, I set a (then) PR of 25:02.

2014

I went into today's race with hopes of keeping my run in the 24's.  I ran  4 5k's in the 24's this summer, and figured I could get another one in the books for the year.

However,  I had done enough research to know that 7:45 / mile pace would bring me in in the 23's...new territory.

Hider attended this one, and we visited a bit before the race.  I told him that I would likely not pace with him, as it would cause me to begin too fast.

When the horn sounded, we headed out.  Hider and I ran together briefly, but he soon passed me.

About 3/4 of  mile in, Brandon Swain, one of my Tri buddies, caught me, and we visited and ran the remainder of the race together.  His presence was just what I needed to keep me pushing.  At one point, near the 2.5 mile mark, I actually told him I was going to drop back a bit, and, he encouraged me to keep pushing.

I monitored my Garmin throughout the run, and, knew I was positioned well for a major PR.  Sure enough:  23:24.  A PR by 37 seconds...significant.

12 of 89 in my AG, 87 of 890 men, and, 102 of 1794 overall.

Hider crushed it with a 23:08. Brandon finished in 23:09.

Before this summer, I would have thought that a 23 minute 5k was out of reach.  I wonder how far  I can shave my time down...

Rahr 5k results:
2012:  32:51
2013:  27:50
2014:  25:02
2015:  23:24

Funky Town 20k 2015

9.12.15

This event, hosted by FW Running Company, is a night run through Trinity Park.  There is a 5k loop that is completed once for 5k runners and 4X for 20k runners.   This would be my 1st night run, and would require a headlamp, as portions of the trail are not well lit at night.

As mentioned in my previous post, I needed to log lots of miles today in preparation for Chicago.  With a slow, steady 10k under my belt from this morning, tonight's 20k would round out a 30k day.  My highest daily mileage total ever.

I was pretty tired this afternoon, as my sleeping patterns have been crappy of late.  But, I was out the door a little after 7 to find parking and prep for the race at the race site.

This would be my 1st 20k, so, I was unsure what to target as a pace.  I settled in on 10 min / mile, as I ran the 15k last Monday in 9:47 / mile, and, 10:00 / mile would be 20 seconds faster per mile than my fastest 13.1 to date.  10 min / mile would give me a target time of 2:04.  Ambitious.

Fortunately, the weather was great, so, heat and humidity would not be an issue.

I got off to a comfortable start and booked a 9:33 1st mile.  I dialed it back a bit, and ran miles 2 and 3 in 10 / mile.  Early on, I felt something sharp in my sock.  I was hoping I could ignore it, but, just before the end of the 1st loop, I stopped, stripped off my shoe and sock, and removed a sticker.  About 30 seconds lost.

The run continued with consistent splits through the 2nd loop.  My headphones died at about mile 5.5, but, no big deal.

Loop 2 complete, and off to loop 3.  A quick pee break at about mile 7, and then back to my standard pace.  I knew if I could get through the 3rd loop and feel good, I could likely pick it up a bit for loop 4.  While that sounded good, my slowest mile was mile 11.

No issues finishing strong on this one.  2:06:12 per my Garmin.  10:05 a mile.  I slightly missed my 10 min / mile target, but, 15 seconds faster per mile than my 13.1 PR.  I suspect that my chip time was over 2:07 due to sock and pee stops...times have yet to post online.

30k done for the day, and, as a bonus, I took 2nd in my AG.

30k day...

As mentioned in the post:

http://riderunrepeat.blogspot.com/2015/04/so-this-happened.html

I was selected in the Chicago Marathon Lottery back in late April.  Since that time, I have wavered on whether or not I would participate, as cost was a consideration, and, I have not been training appropriately for the distance (this is my 1st 26.2).

The marathon allows runners to defer their entry 1 year if so desired.

Finally, last week, I booked a flight.  I figured I just needed to "bite the bullet" and commit to running my 1st 26.2.  So...I guess I'm in.

So...now it's time to increase weekend mileage.  Due to my half marathon challenge for 2015, I know I can comfortably complete that distance, and, likely, 15 - 16 miles.  Anything more than that, however, will be new territory.  My training plan has called for several long weekend runs, but, as mentioned, I have not been diligent about following that plan.

So, with only a month to go until race day, I've committed to 2 long run days.

Today:  The plan is for 10k this morning and 20k tonight (an organized event).  While the mileage will be split, I've been told that splitting the mileage is ok as long as it is within a 12 - 14 hour period.

I've completed my 10k for the morning, and, have no concerns about tonight (race report to follow).

Next weekend, I'll plan on an 18 mile run on Friday.  This will be a true test, as I'll need to plan for nutrition, and, this will be the 1st time I've run that distance at one time.

The next 3 weeks will be a 3 week taper, with lower mileage totals leading up to Chicago.

The goals for Chicago:

• Finish
• attempt to stay under 5 hours
• don't die

Is this really going to happen?

Thoughts....

FWRC Labor Day 15k 2015

9.7.15

This is FWRC's signature event. With distances of 5k and 15k, this is the largest event that FWRC hosts, and is well coordinated.  

I struggled through this event last year, as the humidity was a challenge. I ran a 1:37:57 that day.  I haven't completed many 15k's as this would be only my 3rd to date.  I PR'd at the Hot Chocolate 15k last year, posting a 1:34:01.  At the time, I was training diligently for The Cowtown 13.1, and, it was a February event, leading to cold running weather, which, is preferable to heat and humidity.   

I set a very ambitious goal of 1:30 for today's race.  That would require a pace of 9:40 a mile.  I have yet to determine my pace for 15k's, as I haven't run many of them.  

But, my training and racing this summer have been good, and the speed work I've done has helped.  

I got off to a good start and felt like I could run my planned race.  However. It was incredibly humid.  Much like last year, I sweated through my shirt before mile 1.  It was going to be a warm day.  I noticed from mile 1 that I was extending my run slightly.  That would not help my desired finish time. 

I ran into several racing buddies along the way in this one.  Good thing, as it made me keep my pace up. I ran several miles with Charlie, a buddy from FWTRI Club.  It was fun to run with someone I knew. I made the turn at about 10k and headed back.  I walked quickly up a hill to drink my Gatorade, and then resumed my running. I fell back into my pace. I continued to push for my 1:30 time, but, it appeared I'd miss slightly.  I pushed hard down he stretch and booked a 1:32:06.  A new PR. Per Strava, I booked 9.4 miles, which didn't help my time.  My splits were consistent and I felt really good about the way I managed the race.   

9 of 23 in my AG and 174 of 370 overall.  

Good day...a confidence builder for Chicago too.  

Old College Tri 2015

9.6.15

Year 2. 

This event is held at the Denton Aqautics Center.  Since this event last year, I've raced at this venue several times, including the Monster Denton Tri, Best of the Best Tri, Wildfire Half. As a result, the course and venue are familiar.  

The format today: 250 yard swim, 12 mile bike, 5k run.  

My times have been improving lately, and, I have wanted that to continue today.  

I was out the door by 5:15 to allow for commute, prep, and transition set up prior to 7 o'clock start time. 

Swim:  I felt great for the 1st 50 yards.  I encountered no traffic and felt strong. Then, like last year, I ran into traffic.  I'm not sure why the swim is so congested at this race.  At one point, I got to the wall and there were 5 people there. 5!  5:38 for 250 yards. Slightly better than last year, but, slow due to traffic. 

Bike:  I wanted to put the hammer down on the bike, as this should be my strong suit and it was only 12 miles.  I got out quickly and noticed that my mile splits were north of 20 mph. I felt great.  I made the turn and headed back and was maintaining a pace near 20 mph.  I suspect I passed 20 - 30 cyclists.  I felt good.  The last 2 miles were slightly slower, but, a good bike leg, and, much faster than last year.  

A quick transition, and, off to...

Run:  my run pace in tris has been improving of late.  I wanted today to be the same.  However, I was a little stiff getting off the bike and it was quite humid.  I started a slow and steady run.  I picked it up for the last mile and sprinted the last few hundred yards.  9:26 / mile.  Meh. Although, much better than last year. 

Last year, in this event, I clocked a 1:21:20, plus a 2 minute penalty.  I really wanted today to be in the 1:15's...and...it was.  1:15:59.  I'll take it.  I certainly could have been better on the run, but, overall, good day.   Almost 6 minutes faster than last year (8 if you factor in 2 minute penalty). 

I'm still not a fast guy, especially for my AG, but, I'm improving.