Half Marathon Trainers

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Intrepid Racers & Trainers - Nov 3 & 4 (Read 202 times)


an amazing likeness

    Welcome to November!  Our calendar is getting a bit more sparse as the racing season starts to wind down a bit. Those running later in the season are rewarded with cooler temps and the added miles and hours of training...but adding blustery fall winds and weather to the mix. Always something to keep it interesting, I suppose.

     

    Vegefrog continues her hot racing streak with a 10K, which happens to be a great distance to race in the middle of marathon training -- 10K is too long to fling all out like you might in a 5K and too short for easy pace in the opening miles. A 'super tempo' pace is called for...hard but sustainable.

     

    I'll be heading over to the hills of western Maine for the inaugural running of a new half marathon. No idea what to expect, but I guess it will be a rolly-polly course and about 200 runners. Goal is to run it as a test of fitness after Oct's injury-laden low mileage before next weekend's larger half.

     

    Nov 3 vegefrog James Island Connector 10K 10K Charleston, SC
    Nov 3 MilkTruck Moose Pond Half 13.1 mi Bridgton, ME

     

    Wishing fleet feet, good luck and easy miles to all our trainers working towards the coming races!

    Choosing my words carefully has never been my strength I've been known to be vague and often pointless

    vegefrog


      Super Tempo! I love it!!! Trying to break 50...it's an out and back on a fairly steep bridge, but I think I can still do it @ 8 min miles...

       

      We shall see Smile The weather will be PERFECT for racing, sunny and 45...so I will not have that as an excuse. Tons of beer afterwards and a band, this is my favorite race of the year!!!

       

      Good luck in your half MT! I hope it gives you confidence going ahead for the next one!


      an amazing likeness

        Trying to break 50...it's an out and back on a fairly steep bridge, but I think I can still do it @ 8 min miles... 

         

        Keeping in mind that you're in the middle of marathon training and don't want to get too sore or beat up...I hope you shoot for under 50.

         

        Your last 3 5Ks have all been at 7:25 - 7:35 pace...so if you backed off 20 sec/mile from those paces or even 30 sec/mi on the uphill approaches to the bridge and 20/sec on the flat and downhill off the bridge -- you'll smoke 50:00min.

        Choosing my words carefully has never been my strength I've been known to be vague and often pointless

          Best of luck to the both of you in your races!

          Use your momentum...keep going.  You know you can make it.

          vegefrog


             

             

            Your last 3 5Ks have all been at 7:25 - 7:35 pace...so if you backed off 20 sec/mile from those paces or even 30 sec/mi on the uphill approaches to the bridge and 20/sec on the flat and downhill off the bridge -- you'll smoke 50:00min.

             

            That's the plan!!!!!

             

            Lets see if I can execute Smile I really love the end of the course, you pass the park with all the band, beer and finishers and make sort of a loop? Everyone is cheering. I want to be able to KICK it into gear around there. I feel confident. I have a good playlist. I hope to have a good report tomorrow Smile


            an amazing likeness

              Yet another hill monster today.  Rolly-polly to start, then climbed steady from 5 - 7, then gave it all back 7 - 9, then up..down..up..down to the finish. Ran even effort for the most part. Did start to really feel it in the legs from 10 in, quads were cooked by all the downhill.  Splits show the story:

               

              1 - 5:   7:49 | 8:02 | 7:48 | 8:00 | 8:03

              5 - 10: 8:33 (climbing) | 7:34 (down) | 7:46 | 8:12 (climbing) | 7:53 (downhill, but trying to save legs)

              10 - in: 8:07 | 7:49 | 8:06

               

              Posted a 1:44:47 for 18th OA. (small field, under 200)

               

              HappyFeat -- courses like this make me admire your trail racing even more...the hills completely ruin any hope of getting into a grove and just running. I find myself having to think all the time about how much effort to use, adjusting stride, focus on breathing...and all while going up and down, up and down.

               

              Moose Pond Half elevation profile:

               

               

               

              The name of the race is Moose Pond Half, and if you happen to have a moose running outfit...no better time to put it to use:

               

               

               

               

              Thank goodness I finished ahead of the moose! Into the finish chute...notice the packed crowd...

               

              Choosing my words carefully has never been my strength I've been known to be vague and often pointless

                For such a hilly course that's a great performance!

                Hope your race went as planned VF!

                PBs since age 60:  5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.

                                                    10 miles (unofficial) 1:16:44.

                 

                  That's a great finish time, MT, and a very nice finish photo (you look so youngCool, can I say that?). Love that someone wore an actual moose costume and you got a picture of it! I'd never have imagined it. That course looks really challenging with those hills. 

                   

                  You are so right about the challenge of trail races. I think that's why I have the recurring sideache....because I'm trying to "race." Today I ran a little over 12 miles on trail. It felt very strenuous and fast, yet my average was only 12 mpm! So I'm going a lot faster in the races and my breathing just can't keep up.  The ups and downs of the course, plus dodging rocks, roots, branches, mud puddles, little gullies, down logs, you-name-it, plus running faster than usual,  all add to the extra aerobic burden. (That little description will also give you a picture of my run today, except for the "running faster" part. Boy am I tired now!)  Today I just focused on footwork; but in the trail races it's all about managing my breathing while running as fast and safe as I can.

                  Use your momentum...keep going.  You know you can make it.

                  vegefrog


                    46:55!!!!!!

                     

                     

                    Felt GOOD! OMG! Felt easier then 5Ks!!

                     

                    Totally told myself "Super tempo, just a super tempo" the last 2 hills Smile

                     

                    Thanks Andy!!

                     

                    TONS OF BEER! Such a fun race Smile

                    Didn't even place, all girls in my AG ran 44's! This race doesn't have that many people, but it's such a great time of year, nice part of Charleston that all fast runners come. Which makes it cool because you can schmooze and booze with with the racers!

                     

                    I got invited to a speedwork group, that's sort of under the radar and unofficial...SWEET!

                    vegefrog


                      GREAT JOB MT!

                       

                      That Moose looks crazy!

                       

                      That hill @ mile 6...YIKES!

                        Congratulations Vege!!!  Fantastic! Great job working your game plan - so proud of you!

                        Use your momentum...keep going.  You know you can make it.

                          46:55!!!!!!

                           ......

                          I got invited to a speedwork group, that's sort of under the radar and unofficial...SWEET!

                           

                          Wow. Congrats!! 

                          Race Plans

                          New Year's Race Los Angeles, January 3, 2015


                          an amazing likeness

                            46:55!!!!!!

                             

                            Wow! Way to go! That's really haulin' the mail. Clap! Clap! Clap!

                              

                            Thanks Andy!!

                             

                            TONS OF BEER! Such a fun race Smile

                            Didn't even place, all girls in my AG ran 44's! This race doesn't have that many people, but it's such a great time of year, nice part of Charleston that all fast runners come. Which makes it cool because you can schmooze and booze with with the racers!

                             

                            Why the heck would are you thanking me??? You ran it, not me! Glad you had such a good day, and enjoyed the beer. Beer is good.

                            Choosing my words carefully has never been my strength I've been known to be vague and often pointless