I wouldn't have thought the Distillery District was a great place to hold a running event, but the organizers put together a nice layout. Check-in, baggage, spectators, all in a nice little area. The morning was a bit warmer and more humid than I hoped for, but we all have to deal with the same conditions, eh?
The 10-miler and 5k are set off at the same time, and I took a spot at the back of the first corral. Lining up for the big race were most of the local speedsters, and the Speed River Track Club guys, all in preparation of the Waterfront Marathon in October. The course heads south before joining Lakeshore, then another south and east kick before hitting the turnaround. It's a simple design with enough change to keep you from getting too bored.
I set my sights on 18:45, and had the pace through the first 2+ kilometers. Then, as has been the habit all summer, the wheels came off. I just can't hold a pace in the heat, and struggled to keep my position in the group I was just trailing. I tried to do what I could, but the gas just wasn't there. Being sick for a few weeks definitely kept me from being prepared for the day.
Official results:
19:23 gun, 19:20 chip 28/603 OA, 2/36 AG
Sunday, August 14, 2011
Sunday, July 17, 2011
The Sound of a Deflating Balloon - Dawn at the Don 5k Race Report
I'm writing this about a two and a half weeks late. Two reasons:
1) A bit of disappointment in the result, and no desire to revisit it.
2) I've been sick ever since. I don't know if I had the cold going in, and that's why things fell apart, or if I was immuno-suppressed post-race and caught the cold that day, but it's been fifteen days of "hit by a truck". I've been feeling a bit better, but every time I try to start running again, I fall back into the pit for a day or two. I'm not sure how the season will pan out for the rest of the Fall.
The race was scheduled for 8:15am. At 6am, it was 24 degrees and humid. Given my physiology, this probably wasn't going to go really well. I've found this summer (like previous), I overheat at high intensity pretty easily, and pace can drop precipitously.
Warm-up was running the course, and even at an easy pace, I had a pretty good sweat by the time I got back. The course was an out-and-back, mostly flat, with the only climb of note leading to the turnaround. With good conditions, it would definitely be a fast course.
With the gun, I settled into a decent position near the top 10, then picked off the folks who had started way too fast. The first few kilometers went smoothly, pretty much hitting the targets. And then it ended. I was holding the gap to the runner in front of me (who I later found out was a member of the national women's pentathlon team), who I guess was struggling as much as I was. The last 2k were a struggle to even remain at sub-4 pace, and as we reached the finish stretch, I could muster nothing of a sprint. All in all, a pretty miserable race that seemed to be going pretty well about 8 minutes earlier.
Official results:
19:21 (3:53/km avg), 8th OA/3rd AG
1) A bit of disappointment in the result, and no desire to revisit it.
2) I've been sick ever since. I don't know if I had the cold going in, and that's why things fell apart, or if I was immuno-suppressed post-race and caught the cold that day, but it's been fifteen days of "hit by a truck". I've been feeling a bit better, but every time I try to start running again, I fall back into the pit for a day or two. I'm not sure how the season will pan out for the rest of the Fall.
The race was scheduled for 8:15am. At 6am, it was 24 degrees and humid. Given my physiology, this probably wasn't going to go really well. I've found this summer (like previous), I overheat at high intensity pretty easily, and pace can drop precipitously.
Warm-up was running the course, and even at an easy pace, I had a pretty good sweat by the time I got back. The course was an out-and-back, mostly flat, with the only climb of note leading to the turnaround. With good conditions, it would definitely be a fast course.
With the gun, I settled into a decent position near the top 10, then picked off the folks who had started way too fast. The first few kilometers went smoothly, pretty much hitting the targets. And then it ended. I was holding the gap to the runner in front of me (who I later found out was a member of the national women's pentathlon team), who I guess was struggling as much as I was. The last 2k were a struggle to even remain at sub-4 pace, and as we reached the finish stretch, I could muster nothing of a sprint. All in all, a pretty miserable race that seemed to be going pretty well about 8 minutes earlier.
Official results:
19:21 (3:53/km avg), 8th OA/3rd AG
Saturday, May 14, 2011
Happy Birthday Baby - Starbucks Hazel 5k Race Report
We can this about the weather: It could have been worse. On the drive out, there were a few patches of some serious rain, but actually on course, it was a light drizzle, and the cool weather made it fairly nice. What wind there was would be right in our faces for much of the race, but that's always a risk on these point to point races.
Due to a lack of parking by the race finish, we had to bus to the start (and from the finish) from the Cawthra Community Centre. I hopped on one of the first buses, so I would have a chance to warm-up. I got about 3.5km in my legs when I noticed that there was a huge crowd already at the start, 30 minutes before the gun. This is my one complaint with these events, the lack of proper seeding. I think it's fantastic that so many kids come out and participate in the 5k and 10k, but they need to know that there's no reason for them to be right on the line when the gun goes off. So I cut my warm-up short to try to fit in as close as I could.
With today being my little girl's first birthday, and her not able to come watch due to a cold and inclement weather, I made a silent little promise to her to run my best, and maybe bring her home a prize.
Once the gun sounded, there were a bunch of kids taking off like a shot, at a pace they wouldn't be able to hold for more than 400m. I dodged through them as best I could, knowing that I'd be back from any leaders. Once the pace settled, I proceeded to pick through the people who went out too fast. My goal was 18:45, a pace of 3:45/km. Things went well for the first couple of kilometres, but mentally I started to slip through the rest of the race. As the course is generally flat, it shouldn't have been an issue to keep the pressure on, but in my training this spring I don't think I did enough work where I really rode that edge. That will come as I do more work over the summer. All of the turns were the biggest hindrance to a quick time, although it did seem like a feeder for the stragglers. Every corner brought a new opportunity to chase someone down. Even though my pace was slipping, I was still outperforming those around me as I worked my way up the standings.
As the finish line came into view, the clock was showing 18:42. I knew 18:45 was out of reach, but I needed to kick to get sub-19. The distance wasn't closing as quickly as the seconds were ticking by, but with a last effort I hit the timing mat with 18:59 on display.
Official results:
18:59.4 Gun time, 18:56.1 Chip time
8/1141 OA, 1/39 AG
I still haven't quite made my goals for the spring, which was 18:low, or at least 18:45. I'll take another couple of swings over the summer to hit that mark.
But I can't complain too much. I did set a PB for the distance, I held effort a lot better than two weeks ago at Forest City, and I did get my little one a prize. Someday, if she asks, that will be the medal from the race Daddy won on her first birthday.
Due to a lack of parking by the race finish, we had to bus to the start (and from the finish) from the Cawthra Community Centre. I hopped on one of the first buses, so I would have a chance to warm-up. I got about 3.5km in my legs when I noticed that there was a huge crowd already at the start, 30 minutes before the gun. This is my one complaint with these events, the lack of proper seeding. I think it's fantastic that so many kids come out and participate in the 5k and 10k, but they need to know that there's no reason for them to be right on the line when the gun goes off. So I cut my warm-up short to try to fit in as close as I could.
With today being my little girl's first birthday, and her not able to come watch due to a cold and inclement weather, I made a silent little promise to her to run my best, and maybe bring her home a prize.
Once the gun sounded, there were a bunch of kids taking off like a shot, at a pace they wouldn't be able to hold for more than 400m. I dodged through them as best I could, knowing that I'd be back from any leaders. Once the pace settled, I proceeded to pick through the people who went out too fast. My goal was 18:45, a pace of 3:45/km. Things went well for the first couple of kilometres, but mentally I started to slip through the rest of the race. As the course is generally flat, it shouldn't have been an issue to keep the pressure on, but in my training this spring I don't think I did enough work where I really rode that edge. That will come as I do more work over the summer. All of the turns were the biggest hindrance to a quick time, although it did seem like a feeder for the stragglers. Every corner brought a new opportunity to chase someone down. Even though my pace was slipping, I was still outperforming those around me as I worked my way up the standings.
As the finish line came into view, the clock was showing 18:42. I knew 18:45 was out of reach, but I needed to kick to get sub-19. The distance wasn't closing as quickly as the seconds were ticking by, but with a last effort I hit the timing mat with 18:59 on display.
Official results:
18:59.4 Gun time, 18:56.1 Chip time
8/1141 OA, 1/39 AG
I still haven't quite made my goals for the spring, which was 18:low, or at least 18:45. I'll take another couple of swings over the summer to hit that mark.
But I can't complain too much. I did set a PB for the distance, I held effort a lot better than two weeks ago at Forest City, and I did get my little one a prize. Someday, if she asks, that will be the medal from the race Daddy won on her first birthday.
Sunday, May 1, 2011
Not What I Expected - Forest City Road Races 5k
First of all, big thanks to the Daleys for putting us up last night. It's always good to get together with friends, especially when the kids get to play, and there's a race involved. Maybe that's just my opinion, but I stand by it.
The weather was threatening when we arrived on course. There were predictions for serious rain, but it seemed to be holding off at least for a while. Once check-in was complete, I decided the best way to warm-up would be to run a lap of the course, that way I could see what I was getting into. Those volunteers setting up for the race were a bit surprised to have someone coming through so early, but at least I found the least crowded port-a-potties. I felt pretty good after the warm-up and was ready to go when we stood at the line.
With a small field, I figured I'd be near the front, so once the initial sprint was done and I'd found my pace, I was sitting around 10th. I wanted to hit 3:45/km and with a downhill stretch to start the race, hitting splits of 3:42 and 3:43 figured I was good stead. The briefest of showers helped to cool things down a bit. I had picked up a few spots and sat comfortably in 5th. Then somewhere in the third kilometre, things just fell apart. I can blame a few seconds on the incline during kilo 4, but I struggled home with 3:52, 4:05, and 4:00. I've finished faster during tempo runs and wasn't working that hard. I'm not sure what happened to my legs, but luckily there wasn't anyone to take advantage and I held my place all the way to the line.
Official results:
19:32 Gun time
5/332 OA, 1/16 AG
It's a lovely course, and would make for a fast race, but I was a mess. I know I'm complaining about 5th and winning my age-group, but I was nowhere near my target time. This was supposed to be setting myself up to attack 18:low in a couple of weeks. Instead, I'll just be trying to shoot for the same goal as today. Training-wise, there isn't much I can do at this point to correct for the next race, but I'll have to add more speedwork, and a bit more suffering to get myself prepped for later in the year.
The weather was threatening when we arrived on course. There were predictions for serious rain, but it seemed to be holding off at least for a while. Once check-in was complete, I decided the best way to warm-up would be to run a lap of the course, that way I could see what I was getting into. Those volunteers setting up for the race were a bit surprised to have someone coming through so early, but at least I found the least crowded port-a-potties. I felt pretty good after the warm-up and was ready to go when we stood at the line.
With a small field, I figured I'd be near the front, so once the initial sprint was done and I'd found my pace, I was sitting around 10th. I wanted to hit 3:45/km and with a downhill stretch to start the race, hitting splits of 3:42 and 3:43 figured I was good stead. The briefest of showers helped to cool things down a bit. I had picked up a few spots and sat comfortably in 5th. Then somewhere in the third kilometre, things just fell apart. I can blame a few seconds on the incline during kilo 4, but I struggled home with 3:52, 4:05, and 4:00. I've finished faster during tempo runs and wasn't working that hard. I'm not sure what happened to my legs, but luckily there wasn't anyone to take advantage and I held my place all the way to the line.
Official results:
19:32 Gun time
5/332 OA, 1/16 AG
It's a lovely course, and would make for a fast race, but I was a mess. I know I'm complaining about 5th and winning my age-group, but I was nowhere near my target time. This was supposed to be setting myself up to attack 18:low in a couple of weeks. Instead, I'll just be trying to shoot for the same goal as today. Training-wise, there isn't much I can do at this point to correct for the next race, but I'll have to add more speedwork, and a bit more suffering to get myself prepped for later in the year.
Saturday, April 2, 2011
No Go - Harry's Spring Run-Off 5k Race Report
DNS.
Knee still wonky. Getting better, but not out of the woods yet. Pain is below the kneecap, and a bit inside. Sounds like "runner's knee", but I would have expected that to flare up from actually running, not after 3 days off. And it's taking a while to clear.
Let's see what the doc says on Monday, then get to fixing things. If it is PFPS, then I need to get back to the stretching and prehab strengthening I was doing before I quit, for some unknown reason. (Probably decided to run another kilometer instead of stretch for 5 minutes. Good choice in hindsight, eh?)
Nice morning for a run too.
Knee still wonky. Getting better, but not out of the woods yet. Pain is below the kneecap, and a bit inside. Sounds like "runner's knee", but I would have expected that to flare up from actually running, not after 3 days off. And it's taking a while to clear.
Let's see what the doc says on Monday, then get to fixing things. If it is PFPS, then I need to get back to the stretching and prehab strengthening I was doing before I quit, for some unknown reason. (Probably decided to run another kilometer instead of stretch for 5 minutes. Good choice in hindsight, eh?)
Nice morning for a run too.
Friday, April 1, 2011
Priorities
1. Get my knee diagnosed (appointment on Monday)
1a. Get my knee fixed
2. Whatever time off is needed for above, build my mileage back up, hopefully to 80-90km/week by the time I go back to work (6 weeks).
3. Salvage something of the spring season, using occasional speedwork (if not too much time is missed) to run a couple of decent 5k's.
4. By run-commuting as much as possible, log lots of miles over the summer, sprinkling in some speed, and running a quick 10k, maybe half-marathon in the fall.
1a. Get my knee fixed
2. Whatever time off is needed for above, build my mileage back up, hopefully to 80-90km/week by the time I go back to work (6 weeks).
3. Salvage something of the spring season, using occasional speedwork (if not too much time is missed) to run a couple of decent 5k's.
4. By run-commuting as much as possible, log lots of miles over the summer, sprinkling in some speed, and running a quick 10k, maybe half-marathon in the fall.
Tuesday, January 25, 2011
The next two years
Let's start by summarizing where I am. On hiatus from triathlon, I'm a runner again. I haven't been in a pool since August, and ridden anything but the commuter since July. But I've logged lots of miles on foot. And as a runner, here are the PBs:
5k - 19:10 (2010)
10k - 39:40 (2010)
HM - 1:27:04 (2010)
M - 3:29:12 (2008)
The focus now is to bring down all of those numbers. In a big way.
Let's start at the end, since that's a counter-intuitive place to start. In January 2013, I plan on lining up for the WDW Marathon again. And this time, I plan on running sub-2:50. Obviously, I have a lot of work to do if I plan to take 40 minutes (~1 minute per kilometer) off my best. Luckily, I have two years. There will have to be a few stepping stones on my way to a result like this. Travelling back in time, it's my intention to take another stab at the marathon next spring, probably February. By that point, I hope to be in sub-2:55 shape. I believe that would be a great confidence boost that I could pick up another 5 minutes in the following year.
Before I tackle marathon preparation, I have to get faster at short course racing. Go fast, then go far. So right before that cycle, I will have completed a 10k cycle, culminating in September/October. Previous to that, I'll do a 5k cycle for races in April/May.
Using the McMillan Calculator, a 2:55 marathon has the following equivalent results:
5k - 17:57
10k - 37:17
HM - 1:22:59
You'll note that these are WAY below what I can currently run. That's why I have the following targets for 2011:
April/May, 5k - 18:20 (3:40/km)
Sept/Oct, 10k - 37:30 (3:45/km)
These should set me up properly for the marathon block. I don't believe I've fully tapped my potential yet. I may be getting a bit older, but my run training has been so sporadic for the last twenty years, and never with particularly high mileage, which seems to get the best response. This year will have lots of 70-95k weeks when training the shorter distances, and 85-110k weeks for the marathon. Provided I stay healthy (and I think all those miles will actually help towards that), I believe I can be mid-front pack runner. I'll never be a 33 minute 10k/2:30 marathon runner, but I can shoot for mid-35/2:4X.
The work is planned. Now I need to work the plan. The legs feed the wolf.
5k - 19:10 (2010)
10k - 39:40 (2010)
HM - 1:27:04 (2010)
M - 3:29:12 (2008)
The focus now is to bring down all of those numbers. In a big way.
Let's start at the end, since that's a counter-intuitive place to start. In January 2013, I plan on lining up for the WDW Marathon again. And this time, I plan on running sub-2:50. Obviously, I have a lot of work to do if I plan to take 40 minutes (~1 minute per kilometer) off my best. Luckily, I have two years. There will have to be a few stepping stones on my way to a result like this. Travelling back in time, it's my intention to take another stab at the marathon next spring, probably February. By that point, I hope to be in sub-2:55 shape. I believe that would be a great confidence boost that I could pick up another 5 minutes in the following year.
Before I tackle marathon preparation, I have to get faster at short course racing. Go fast, then go far. So right before that cycle, I will have completed a 10k cycle, culminating in September/October. Previous to that, I'll do a 5k cycle for races in April/May.
Using the McMillan Calculator, a 2:55 marathon has the following equivalent results:
5k - 17:57
10k - 37:17
HM - 1:22:59
You'll note that these are WAY below what I can currently run. That's why I have the following targets for 2011:
April/May, 5k - 18:20 (3:40/km)
Sept/Oct, 10k - 37:30 (3:45/km)
These should set me up properly for the marathon block. I don't believe I've fully tapped my potential yet. I may be getting a bit older, but my run training has been so sporadic for the last twenty years, and never with particularly high mileage, which seems to get the best response. This year will have lots of 70-95k weeks when training the shorter distances, and 85-110k weeks for the marathon. Provided I stay healthy (and I think all those miles will actually help towards that), I believe I can be mid-front pack runner. I'll never be a 33 minute 10k/2:30 marathon runner, but I can shoot for mid-35/2:4X.
The work is planned. Now I need to work the plan. The legs feed the wolf.
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