Well done, George. Congrats on turning in a speedy 5K. Do you think the extra training miles leading up to the ultra helped, or were you able to get in a lot of speedwork afterwards?
Both - sort of. The bigger base helped since I knew I had the strength and endurance to push. I did some speed work, but it doesn't take a lot. I ran only 4 speed workouts in the 6 weeks since NC24 and only two were close to 5K pace:
1) 4 x 1600m at 15K pace (10:20), 90 second recovery
2) 4 x 800m at 10K pace (9:30), 400m jog recovery
3) 3 x 800m at 5K pace (8:45), 90 second recovery
4) 8 x .4 miles at 5K pace (8:40), .2 mile jog recovery
There were also some strides and light fartlek for leg speed included in some workouts. It actually surprised me that I could run the last kilometer that fast and have a real kick. I estimate my last 200m was under :55.
2014 Goals: Run first trail ultra, first 100K, and see what I can do in a 24-Hour race
Fear is a Liar
Good job on your rice! I always enjoy reading your race reports.
I'm so vegetarian I don't even eat animal crackers!
Well done! Congrats on your award and turning in a great time!
Follower of Forrest
Nice running. Congrats on the 3 year PR...that's huge!
6/21 - Manitou's Revenge 54mi
A man may never run the same trail twice for it is not the same trail and he is not the same man
It has not gone without notice that regardless of finish times, you are competing as you always have; racing to your current fitness and ability. No different than when you began.
Thank you! Being competitive is an attitude, not a measure of how fast you are. It's why I race and why I enjoy racing. I'm speaking only for myself. There are many other reasons to race. I intend to explore those in 2014 when I'll be looking for new experiences on trails and in ultras.
Being competitive is an attitude, not a measure of how fast you are.
Very well said, George. I wish more people realized that.
PRs: Boston Marathon, 3:27, April 15th 2013
Cornwall Half-Marathon, 1:35, April 27th 2013
4 years racing, 16 marathons, 16 BQs