Aaack!
Carmelfest Freemdon Run this morning. 4.5 miles and I did not wear the Garmin so I have no HR information. Part of releasing that inner hippie. Ran a 30:23 which is a 6:46 pace. I wanted a sub 30 and it was there, but I lost focus on mile two, relaxed and dropped about 30 seconds on the mile.Hard to recover that in the last 2.5.
As for the feeling. I went more by breathing and managed a 2-2 the whole way. Which, by Hadd, is just around LT pace. 1-1 is flat out, no holds barred, I stole something pace and max effort.
Good uphill finish and I had lots left in the tank. I just need to learn how to race better.
Nice race, Norm. I agree, I think you can eek out a 28:59 at least. Do you go into the race with a pace plan?
Do you use the McMilllan Calculator or Team Oregon pace wizard as a guide? I find them to be in the ballpark. That along with prior race times can help make decent pace plans.
Keep going, man. You are doing awesome. You are one of our resident aerobigods these days, and hope to someday be able to hang out the Mitochondria Lounge with you guys and gals and drink coffee.
--Jimmy
I did have a very general plan. Wanted to run 6:25s even with a good kick at the end to break 30.I didn't use any pace calcs but that is a good idea. I will start looking at that for the next ones.
Ran a 6:20 first mile and fell asleep on mile 2 for a 7:05 or something goofy like that. After that I managed better pace for 3 and 4. Hitting a 20:00 at 3 and a 26:50 at 4. The 3:33 last half uphill was good but I could have pushed harder. My turnover was better on the last two miles. Overall, I never really found a rhythm.
Just looking at this, it seems I went out fast and could not hold it. I've been fighting a chest cold but that's no real reason not to get that extra 15 seconds per mile. I feel I'm close but that I can't get into a rhythm. As I understand it, tempo runs or good solid interval track work will help me to understand the feel and how to run faster under control. As Dr. Phil suggests, I plan on one anaerobic workout per week to help with this. I think alternating between track intervals and tempo runs every other week should help some.
That's one of the things I like about running races. It is a full personal lab. I'm a bit disappointed but it always gives me something else to focus efforts to see if the results will come. One thing is for certain, LHR/MAF has gotten me this far and will get me to the next level as well if I properly apply the lessons and pay attention to the feedback.
Thanks for the suggestions and the mitochondira lounge will be full of us LHR/MAF types.
I find that better performance in shorter races are mostly about increasing your mental ability to deal with discomfort. If you want to spend the true amount of gas you have for those distances, then it's going to feel pretty uncomfortable, although the feeling of grace can vary.
There's a guy in my club who is one of the better 60+ runners in the country. He says he does intervals more for mental work than gaining speed. He figures if he can learn to deal with hard intervals, it'll be easier in races.
I prefer to tune my head up in races during a race season.
Dr. MLK,Jr brithplace
P'tree 10 k 51:34 have not check official time.Garmin not properly set . Did not get first 3 mile splits. Tanked at miles 3 and 4. Cardiac hill and her sister (long incline). McMillan pace chart predictor 49:51. Know I would not make that time. 10k 3/8/08 time 51:07 / 8:15 easy course P'tre qualifier P'tree 7/04/08 52:30/8:29. Today 51:34/8:15. P'tree is 2 miles downhill 4.5 uphill .7 downhill. Finish line changed back to a downhill.
AHR 169 MHR 19 All in all happy with race. Did .5 mile dowhills repeats on wednesday and increased weekly mileage from 23 to 30.
Max McMaffelow Esq.
Norm, Clay,
Great races, guys!! And fast!!
I don't even feel safe driving at those speeds!?
lg
Pond View
The race goes off in 9 stages not including wheel chair division. Did not seem crowd this year. There are spectators from start to finish.
Jimmy - I think you are correct about the mental issue. I just need to push through.
Clay - good stuff at Peach. Can't imagine running with that many folks in one race especially a 10k.
4 miler Predicted 32:36 Finish 32:26. Pace 8:07
1)8:50 2) 8:07 3)8:18 4) 7:36
2mile warm up. Arrived back at the YMCA to discover the start line was 2 blocks from the YMCA. 3 min to run to the restroom and make it to the start line. Where to I find myself? At the very back of the back.The race starts as I am 30 yards back. I seem never to have my Garmin set right for races. I had it set for 1.5 mile WU and 4 mile race. It stopped at 1.5 mile WU and 2.06 mile race. Next race I will just use the training program and not set a target distance.Lucky the splits were called out .
Nice race, Clay!
If you hold the LAP button down for about 5 seconds, it resets the watch. It stores the WU in memory and a new workout is ready to be done. After your warm-up, just reset it, and push START when the gun goes off, or you cross the starting line.
Yes,that is way the spilts look odd.Just did not have the brain power to reset after it stopped at 3 miles.Would have like to have recorded the heart rate for the last .25 mile. It probaly was above 195.
I don't get what you were doing. I don't do anything fancy with my Garmin is I wear it at a race. Just get it going and boop it at every mile marker ( I take it off automatic).
5k this morning. 19:40 and 3rd in AG. First ever for that. Rain and roads were wet. Haven't downloaded the HR info yet but it will be interesting.
MTA: AHR = 168 with MHR of 176 - pretty interesting splits on HR for the miles 1= 160, 2 = 171, 3 = 173, .1 = 174.
Not sure what to make of this wrt my racing strategy. Anyone?
