I am one with the levee and the levee with me

Titanium Man Triathlon 10k

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.000.000.006.2061.20
Brooks Switch Miles: 39.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM 1 - Ran easy 5 with team after work.

PM 2 - Ran easy 6 later on. Legs are tired. 

Brooks Switch Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Hill workout tonight with the team. Close to 100 degrees today so we waited till evening. 10x90 second hill repeats, about 2:1 rest ratio, which was okay with me because I was not on my game tonight; a little dehydrated, I think. But the team ran great... they race the #1 and #14 ranked teams in the nation next week and are hungry to pick someone off. 

Brooks Switch Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 1 - Met team after work for easy 7. 6:40ish pace.

PM 2 - Added an easy 3

Brooks Switch Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 1 - Met team for easy 5.

PM 2 - Added super easy 5 by myself.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Opening race for our boys team. They ran very, very well, sweeping the top-4 spots against respectable opponents, #5 barely getting nipped at the line for 6th place. 25 second spread over a difficult 2-mile course for the top 5, not bad. They race the #5 and #17 nationally ranked teams next week. We expect to win.

Brooks Switch Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Titanium Man Triathlon 10k (6.3 Miles) 00:33:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.006.2011.70

I ran the anchor leg of a local triathlon today... kind of a weird, but very fun experience. It's been a long, long time since I ran a 10k, so I was hoping to get a good gauge of where I'm at fitness-wise, since most of my recent workouts have been odd-ball high school XC type workouts.

My teammates told me I'd get the hand-off about 4 minutes down on the top team, and their guy is a 38-ish 10k runner. Piece of cake, I thought, figuring I should be able to run 33:00. But when our biker was nowhere in sight 3:30 down, then 4:00, then 4:30, I started to think a win was out of the question. He finally came into view at 5:00 and I had the timing chip by 5:30 behind the lead guy, running in 3rd place by this point. The weather was perfect, the course was flat with generally gentle turns, and I was initially shooting for a 5:20 pace average, although now thinking that 5:15 might be needed to win.

I had borrowed a Garmin and was banking on being able to pace off of it but should have known the instantaneous pace would be inaccurate. It was bouncing between 5:10 and 5:25 for the first mile, jumping to 6:00 every time I went under a tree (is that normal?), so I really had no clue what I was running. The first mile cone came through in 5:41 and was obviously off... the watch told me I'd done 1.10 miles at that point.

So I tried to guess where 5:20 pace was and glanced at the watch every time I was out from under the trees. The 2-mile cone went by in 11:04 and I didn't catch the Garmin measurement. 3-mile cone came and went in 16:31 and I reached the turnaround in 17:08. It was an out-and-back course so I was able to measure 2:20 between me and 1st place, and the excitement of closing so much distance in the first half helped shake off some of the fatigue that was creeping in.

I passed 2nd place around mile 4 (22:04, I think?), realized I had a lot left in the tank and started to push it. I peeked at the Garmin every time I was in the clear and watched it drop from 5:20 to 4:58. I was getting nervous as I neared mile 5, straining to see ahead to my target... and he finally came into view around the mile mark (27:12).

He was 30 seconds up and I knew he was toast. I dug down a little more, not wanting to make it too close, Garmin pace creeped down to 4:53 (probably just under 5:00 in reality), and he was coming back to me very quickly. I caught him at 5.4 and had a straight shot to the finish. I held my pace to 6 miles, and the final bit was a moderate uphill to the finish. My watch stopped at 33:30 for 6.30, about 45 seconds up on 2nd place. I believe that makes 32:58 for a straight conversion to 6.2, which is okay. That's about where I expected to be.

I was not happy with the mile measurements... In retrospect I had no clue what pace I was running. I believed my Garmin when I was in the open during the race, but in reality it was reading 5 seconds fast or so. It's really not hard to certify a course, so why is it so hard to find one around here?

The good news is I had lots left at the end. I believe my last 2.3 miles was run in 5:00-5:05 pace, so I should be running my 10k considerable quicker. I'll have to find a certified course for the next one of these I do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.000.000.006.2061.20
Brooks Switch Miles: 39.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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