2019 3:20, And Beyond (Read 249 times)

rlk_117


Resident Millennial

    dwave- tis the season for lots of 5ks! nice work. i can understand the frustration, but winning $125 is great no matter how you slice it, and you are super fit. PR will certainly be soon! Great report and race! I'm laughing at this "I also quickly introduced myself to her - not so much to be polite as much as to make sure she knew that I was relaxed and in control" since I often do a similar thing.

     

    Brew- how are you feeling? I think you should be SUPER proud. You ran a killer time and it was hot out and once again you've made a huge leap in the marathon. We all aspire to that!

     

     

    We had a 4miler in kcam's neck of the woods today. The course was mostly rolling but did have a slight net downhill, with the final mile carrying most of that. I've had a crappy week of running and work and dentistry (that's a long story ... and as of this morning i think i might have swallowed a temporary crown, so I'm feeling pretty uneasy about that!) so I wasn't really in the mood to race, but we had a fun carpool group and it's a new race to our circuit so the excitement grew as the morning went on. The course was one-way from one little town to the next.

     

    My splits were 6:25 (uphill), 6:31, 6:24 (these two rolling but I'd say average out), 5:56 (downhill) for 25:20. I have no clue what's good for 4 Miles - this is 6:20 pace and my 5k PR two weeks ago was 6:18 pace so I'm not sure which was a "better performance" (please chime in if you have any insight). I did race a lot of 4milers when I lived in NYC (NYRR loves them for some reason) and I was always trying to break 28 back then and never did, so this is a nice benchmark for progress made since 2013. And I felt really good about that final mile. I raced well, though maybe could have pushed the middle miles a bit more (but wasn't sure if more uphills were coming) and think I mostly passed people (definitely never got passed by women, mightve gotten passed by a man or two). That was good for 16th place in our typical deep races, but I think this one was less deep than usual. I didn't spot jim out there, and of course I don't yet know what kcam looks like :P

     

    We cooled down on a local creek trail and then ran the race course in reverse to get back to the start. (Wasn't pumped to do an extra 6 miles in flats, but it felt okay and now I know I can wear them for longer road races, haha). And then, yeah, I lost a crown in my breakfast burrito. Sadz.

    _________________________________________________
    mile, 5:38 /5k, 19:34 /10k, 41:00 /13.1, 1:31:49 /26.2, 3:12:58
    2019: short distance stuff, summer break, train for CIM?

      dw - Another strong race...  have you ever tallied up your race winnings?

       

      rlk - excellent 4miler!   You should be able to PR for 10K and 1/2M in the near future.

       

      my week:

      M: spin

      T: 6 with track intervals 4x1k@3:50 (400m recoveries), 3x300m@60 (100m recoveries)

      W: 7 easy + weights

      Th: urd

      F: 7 easy + weights

      S: urd

      S: 12 easy

      total=32

       

      Hey to everybody!

      OMR


        Congrats, Dwave.  Impressive...

        3/2:  Old Pueblo 50M


        Speed Surplus

          Brew, congrats. I know you missed the BQ but that's a hell of a run. The downhill is no joke, as I'm sure you're aware. I thought 3:04Tight lippedx was going to be a tall order but you were right there. That's a crazy HR at the end, and puking is just the...disgusting icing on the cake? Glad you're feeling better now. Relax and enjoy the big PR and then think about what to race next.

          5:27 / 19:03 / 40:32 / 88:12 / 3:12

          pepperjack


          pie man

            My 10k was more a walk.  And 60 people lined up for the 5k and, at most, 10 for the 10k.  So, as an aspiring competitive jerk I showed no mercy.  Kid talked to me a bit at the start and I feel bad cause I pulled I him out too fast with a 6:30 first mile.  I had an escort of small kids on bikes until the 5k turnaround.  Wish they had stayed past there cause I made a wrong turn later.  Actual conversation as I ran and they pedaled:

             

            ”You’re good at running’

            ”well, I practice a lot”

            ”aren’t you tired”

            ”it’s only been a mile, ask again after 4 or 5.”

             

            I never really felt like I was redlining.  So mostly it was a good workout.  I thought I had a lost quite a bit from the Clarksburg half in January but maybe not.  Still not running a full anytime soon.

             

            Glad everybody else held up their end of the racing bargain this weekend.  Go team...

            1:28:36 (recent)

            Jim E


              Today's relay: 2nd place mixed masters in 3:09:52, which On the Big Sur course is respectable if not stellar. So  rlk, that's where I was today. I  had better write it up. There was some adversity involved. Oh, and I did not know until today that it's pronounced "Hoka ohnay ohnay". I learned some other things too. More later.

              rlk_117


              Resident Millennial

                jim did you run with Kentaro's team(s) again?

                _________________________________________________
                mile, 5:38 /5k, 19:34 /10k, 41:00 /13.1, 1:31:49 /26.2, 3:12:58
                2019: short distance stuff, summer break, train for CIM?

                Jim E


                  Yup. They brought 16 teams this year.

                  darkwave


                  Mother of Cats

                    dw - Another strong race...  have you ever tallied up your race winnings?

                     

                     

                    Yup - I do every year because I report them to the IRS, along with a statement that my expenses exceeded my winnings.

                     

                    RLK - very nice race.  As I noted on Strava, you now have a faster 4 mile PR than I do Smile

                     

                    PJ - amusing report. You can only race those who show up.

                     

                    Jim - congrats.  With a lead like that, you need to write it up.

                     

                    *waves hi* to all others.  OMR,  good to have you back in these parts.

                     

                    I'll also dump off my week:  40  miles, 14 "miles" of pool-running, and 2000 yards of swimming.

                     

                     

                    M: Yoga and 8 "miles" of pool-running.
                    T: 12 miles, including 6x800 in 2:55, 2:55, 2:53, 2:53, 2:51, 2:49 (400m recovery jogged in 2:20-2:30).  Also leg strengthwork and 1000 yards recovery swimming.
                    W: 7 miles very easy (8:56) plus drills/strides and DIY yoga.
                    Th: Upper body weights/core, DIY yoga, and 6 "miles" of pool-running.
                    F: 7 miles, including a very brief "perk me up for this weekend's 5K" of 4x400m at 10K effort with 100m float; 300m float, 2x200m at 5K effort with 200m float (88, 93, 93, 93, 43, 45).  Also DIY yoga.
                    Sa:  4 miles very easy (8:40) and DIY yoga.
                    Su:  3.5 miles warm-up, 5K in 18:53 (6:13/6:09/5:55/0:37), 3.5 cool-down; and 1000 yards recovery swimming.

                    Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                     

                    And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                    berylrunner


                    Rick

                      Congrats to Brew on your PRs.  A couple of friends ran and they said it was hot.  You will get the BQ next time.  I thought you were older when I made my prediction.  3:05 is tough. I can't even fathom running that fast.

                       

                      Congrats to DW on the win.  Enjoyed the report.

                       

                      Congrats to the other racers.  Sounds like a good weekend of running.

                       

                      04-12-2019  Zion 100, 23:48

                      Brewing Runner


                      Cat Disliker

                        Manual splits visible here. I hit the lap button at mile markers so the 0.0X distance after miles is where the marker was. The 0.9X miles were just short markings on the course. I missed 19 because I didn't see it so I'll assume it was at the aid station run by Trail Junkies (cool people. WELL RUN AID STATION) which is why that one is missing.

                        I thought 3:04Tight lippedx was going to be a tall order but you were right there.  

                        Checkers or wreckers. Pin it to win it. I didn't come here to quit. (insert inspirational quote about ordering tall things to achieve)

                         

                        I felt the same way and I had a GOOD cushion on it going through 20 and 22. Shit just fell apart.

                         

                        rlk Today, I'm okay. Yesterday I mowed the parents lawn, went for a short bike ride with a 5 year old and if I didn't sit it felt fine. The transition from sitting to standing isn't pleasant. I'm pretty sure I had no idea how I'd ACTUALLY feel even though I told people "If I BQ I don't care if I can't walk for 6 months" (still true) and it's been so long (2016) since I've raced a marathon. Chicago was much easier to recover from.

                         

                        Jim SWEET! Looking forward to reading about all the controversy. I'm sure it was due to you wearing some new Nike shoe unavailable to the masses.

                         

                        beryl Yeah, me either. Even with a downhill assist. Garmin says my last mile was 6:50.  With how I felt I can't believe that.

                         

                        dwave I feel your pain. Doing the same time TWICE must have sucked. Would you rather have the PR or the money?  Are you buying new orange Nike shoes with your money?

                        1 mile: 5:38 (September 2018)

                        5K: 20:23 (March 2018)

                        10K: 42:11 (May 2018)

                        Half: 1:31:19.5* (2019 Mt Charleston Marathon)

                        Marathon 3:05:22.9* (2019 Mt Charleston Marathon)

                        Annual Miles 1,892.7 miles

                        *downhill course with 5,126 ft net drop and 30F temp change. 

                         

                        2019 Goal: Get into the 4/19/21 marathon

                         

                        CommanderKeen


                        Aspiring Hobby Jogger

                          Brew - Hearty congrats again on one heck of a race, and the multiple PRs during. I'm super-impressed how you were just blowing past people the second half.
                          From what I remember you saying about how long you've been able to sustain HR-wise I think you had a higher HR for longer than you have before, right?


                          DWave - Nice result on that 5k - the PR has to come soon. Got the RR queued up.


                          RLK - Congrats on the 4 miler as well! Looks like you're setting yourself up for some PRs as well.


                          Rovatii - Everything ok with the URDs in there?


                          PJ - Good job on the 10k, and the mid-race conversation certainly was amusing.


                          Jim - Excellent showing at the relay.


                          Mixed week from me. One really good workout, followed by several days off after catching something from DD1. I woke up Saturday feeling a lot better, and felt normal by noon-ish, so I ended up making my Sunday LR after all and spent nearly the whole thing with a RB who was probably the first I really met once I started running.
                          The OKC Marathon (new-ish course, a mixed bag at best overall with the changes) got a new female course record (set by the semi-local semi-pro I've mentioned) - she's been putting up some monstrous workouts, so it was well earned.

                           

                          Monday, Apr 22, 2019 thru Sunday, Apr 28, 2019

                          <tfoot> </tfoot>
                          Day Miles Pace Description HR Link
                          Mon 10.2 8:02 1 hawk, 3 killdeer, 2 ducks, 2 turkeys, & 2 deer (2 strides) 136 (69%) strava
                          Mon 2.5 7:58 More miles before more rain 139 (71%) strava
                          Tue 11.3 6:46 6x 2k @CV/~102% TP - London 154 (79%) strava
                          Tue 2.4 8:37 Flushing out the legs 144 (73%) strava
                          Sun 26.6 8:43 OKC Memorial Marathon 142 (72%) strava
                            53.0 8:06

                          5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

                           

                          Upcoming Races:

                          Tunnel to Towers 5k 8/31

                          Wurst Race Half 10/5

                            Good racing all around folks!

                            I had a very poor week.  36 miles total.

                            On Wednesday I came up lame (hamstring strain) in the middle of an easy run.  Felt it go tight at about 4 miles into my normal lunch run.  No pain just very tight. Decided to play it safe and walk/jog back to work.  Took Thursday off, ran very easy on Fri and Sat and the hamstring didn't bother on those runs (but I was taking it very easy).  I'd already paid for Great Race (same 4 miler rlk ran) so I went down Sunday morning and did a couple miles warmup with a couple strides and the hamstring still felt good so the race was on.  Unfortunately just before the one mile mark the strain reared it's head again and I knew that was it.  I just slowed to a jog and mailed it in that way.  A $50+ dollar easy run!  I ran back to the start after the race to further mess with my hamstring (hello dumas!).  I'll be taking today off and maybe some more.  This hamstring injury is grade 1, at worst, so it shouldn't be too long to recover from it.

                            PRs


                            Speed Surplus

                              I'll do a quick post of my week. More days off than I want, but I'm giving my wife the priority on weekend running as she's in the thick of her own (first) marathon training. A couple of good hard runs and two ebike rides.

                               

                              <tfoot> </tfoot>
                              Day Miles Pace Duration Description HR Egain Link
                              Mon 8.0 8:24 1:07 Too hard for an easy day, too easy for a hard day. Whoops 154 (84%) 346 strava
                              Tue 6.9 9:18 1:04 Looking for the lake - ez miles with Morg 128 (70%) 461 strava
                              Wed 18.9 3:13 1:01 Easy morning e-commute 121 (66%) 969 strava
                              Wed 5.1 8:09 0:41 Loops I did it again 136 (74%) 140 strava
                              Wed 18.9 3:01 0:57 A Mighty Wind 123 (67%) 744 strava
                              Fri 9.7 7:50 1:16 Tempo, hills, a few hard fartleks... I kicked my own ass today 154 (84%) 651 strava
                              Sun 10.1 7:41 1:17 3 hot dogs for lunch, 40 laps for dinner 151 (82%) 0 strava
                                77.6 5:44 7:25     3311

                              5:27 / 19:03 / 40:32 / 88:12 / 3:12

                              Brewing Runner


                              Cat Disliker

                                Brew - Hearty congrats again on one heck of a race, and the multiple PRs during. I'm super-impressed how you were just blowing past people the second half.
                                From what I remember you saying about how long you've been able to sustain HR-wise I think you had a higher HR for longer than you have before, right?

                                 


                                The OKC Marathon (new-ish course, a mixed bag at best overall with the changes) got a new female course record (set by the semi-local semi-pro I've mentioned) - she's been putting up some monstrous workouts, so it was well earned.

                                 

                                 

                                The strava flyby is interesting. A LOT of people slowed down by about 1:00/mi (I checked official results) around the same spot I did including sub 3 runners so it wasn't easy. You'll even see how many people started way too fast, blew up or cramped, came back, then had a BAD day. I really didn't pay attention to anything but time and math. (after reading your question like 7 times) yeah the heart rate was high and yeah this was probably higher than I've ever had for both time, and distance. Previous marathons ended around 172. I guess that book "Endure" is correct.

                                How is the family sickness?

                                 

                                sc Just remember to be a good spouse and hang around the finish line for a few hours after. Take pictures too even though it will probably piss her off. What race is she doing?

                                 

                                kcam hope that heals up. Drink more water?

                                1 mile: 5:38 (September 2018)

                                5K: 20:23 (March 2018)

                                10K: 42:11 (May 2018)

                                Half: 1:31:19.5* (2019 Mt Charleston Marathon)

                                Marathon 3:05:22.9* (2019 Mt Charleston Marathon)

                                Annual Miles 1,892.7 miles

                                *downhill course with 5,126 ft net drop and 30F temp change. 

                                 

                                2019 Goal: Get into the 4/19/21 marathon