Canberra half IM
Cheers,
well glad I didnt bag it cause this morning I woke up with a lot less discomfort,
did an easy 2k jog without much problem - a bit of pain more than walking, but nothing to worry about.
And did 20 mins in the pool just gentle stretching swimming with a couple of medium paced laps and that went fine too, so pretty much set for a decent effort tomorrow.
Good call to wait till Sat and make a game day decision. Try some light running (very slow) at a track. That way you can see what happens and not be stuck on an out-and-back.z
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ING half tomorrow. Looking to beat my 1:54:59 from Oct 2009. Course should be more challenging. Forecast
Showers likely with a slight chance of thunderstorms in the morning...then showers with a slight chance of thunderstorms in the afternoon. Windy. Highs in the lower 60s. Southeast winds 10 to 20 mph. Chance of rain 80 percent.
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
Good luck, Ron. Don't start too fast! The temps should be great at race time. If the weather isn't too bad, I might go down for the finish or start of the races. I have a few R.I. club members running.
Have a great race.
--jimmy
CRUSTED SALT ~comic strip for runners~NEW #40 "Bold Face Q Race Director Blues"
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Finish 2 halves, 3M Half 1/29 and probably Decker Challenge in Dechistory: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008, 62nd birthday; 1st 10k 2/28/2009 - 50 wks from heart attack to 10k; 1st Half Marathon 11/9/09 20 months from heart attack! !
ING half marathon.Garmin time 1:56:58---13.27 miles.Pace 8:49. Goal < 1:54:59 Pace 8:46. 52F drizzle/mist off and on.HR 157/ 179.Target HR 165. Stop to pull up knee brace at 6.23 miles**57:07 was the split for the 1st half. Shooting for a negative split. Did not make it. Course not as challenging as I was expecting. Legs are a little sore.Felt good at the start of the race Did not get to sleep to after 1:30.Up at 5:00. Wish I could use that as an excuse but normally only get about 5 hours of sleep a night.Enjoyable race.
Ron,
Nice race. 3 seconds off goal pace is not bad at all. Take the high humidity/rain , the bottleneck, and the stop out of the picture and you would have been on target. Good performance. Thanks for the report. Keep going!
--Jimmy
75th out of 1685 in AG. I am normally in the top 60%. This puts me in the top 22% in AG.
-------------------------------------------------------------Garmin--lock-----OV all-TAG----AG
75th out of 1685 in AG. I am normally in the top 60%. This puts me in the top 22% in AG. -------------------------------------------------------------Garmin--lock-----OV all-TAG----AG 12938 Ron Clay Decatur GA Men 50-54 54 M 1:56:56 2:03:44 2407 1685 75
75th out of 1685 is pretty impressive, well done!
I managed to do my Triathlon despite my back still being a bit sore (only really noticed it on the run)
Weather was good - partly cloudy, 19c / 66F, not humid.
750m swim in 16:10 - not too bad but lost a bit of time not paying attention to where I was going and swimming sideways at one stage.
Cycle was 36:56 for 20k - just over 3 minutes faster than my other one 6 weeks ago, so happy with that.
Run 24:37 for 5k - reasonably pleased as not quite 100%, also missed 4k marker and thought I had longer to go so probably could have gone a bit faster, should have looked at the Garmin! I dont know if its the swim or the cycle, but first mile of run I felt pretty crap and then was fine.
Overall 1:22:28 (with Transitions) so pretty happy - faster then my previous 1:24, and that was with a shorter (500 m) swim.
WTG . Especially with back issues.
Nice tri, Sean!
Ran my first race since Nov 2008 tonight.
Red Rooster Ramble 5 miles
52º 78% humidity Cloudy
Wind 22 mph
...................lap.......ave HR Mile 1+2... 17:12 178 (ave 8:36) Mile 3......... 8:25 189 Mile 4..........8:20 193 Mile 5..........8:16 196 0:42:13 8:27 pace ave HR 186
Not in racing shape, but decided to test myself to create a baseline time trial for my training for the Peachtree 10k. I felt fine the whole way, had some kick at the end. I wore a HRM to record what happened. Fun race. $5, pizza and beverages afterwords at a pub.
I'll be sore tomorrrow. Isn't it great!
Ron and Jimmy - Looks like our Georgia crew is kicking some mighty butt. Congrats to you both on your races (and welcome back to racing, Jimmy). Are you both running Peachtree this year?
Sean - Great work. Faster with a longer swim and sore back is a nice improvement. Way to go.
Ran my first race since Nov 2008 tonight. 0:42:13 8:27 pace ave HR 186 I'll be sore tomorrrow. Isn't it great!
0:42:13 8:27 pace ave HR 186
Nice!
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