M'kay

FSRC Resolution 15K

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest.

2013 Races:

Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
Yakima Skyline Rim 50K (4/21) - 7:16:20
Grey Rock 50K (5/13)
White River 50M (7/27)
Cascade Crest 100M (8/24-25)

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Sat, Feb 20, 2010

Race: FSRC Resolution 15K (9.3 Miles) 00:58:33, Place overall: 6, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	9.80	0.00	13.30

2 mile warmup in 15:04, 7:32/mi, HR 154 w/ 0.5 mile tempo (~ 6:20/mi). LM (10 reps). 15K in 58:33, 6:17/mi, HR 167. 2 mile cooldown in 16:13, 8:07/mi, HR 140.

Perfect racing weather...sunny and about 50F at race time. The 15 mile was pretty stacked at the top since this was the PNTF 15M championship. After a brief warmup (where the tempo portion again felt like crap....typical), lined up for a 9am start a few rows back this time, a nod to both the quality of the 15M field and to try to not go out too fast at the start. Worked as planned.

Aimed to run in the 58 minute range, hoping for 6:15/mi pace at best but would settle for 6:20/mi pace. Since I haven't run the longer (than 5K) course before and couldn't find a course map, I wasn't sure what the terrain would bring, but I knew there were a slew of turns and some contour to the course, based on the 10K route I did manage to lookup. Announced at the start that the 15K and 15M courses had both been certified recently, so definitely in for a fair race.

Not a whole lot of elevation change, but some rolling to start, climbing to the 3 mile point followed by a decent downhill then some flats to the turnaround, then reversed. Splits were 6:15, 6:22, 6:29, 5:59, 6:18, 6:37, 6:10, 6:06, 6:14, 1:58 (5:25/mi). First half I was pushing pretty hard off the back of a group, caught them in the 3rd mile, then pushed to stay ahead. Got passed (chicked!) around 4 but lucky me....she was running the 15M! Less competition after the turnaround, but I did pick off two more runners and was trying to close as much as possible on a third when the kick began. The faster closing miles are mostly because of the downhills, but now I'm wondering if I should've pushed harder in the beginning miles? Oh well, next year I guess. Happy to take 1st in my AG and 6th overall, which should put me in good standing for the series competition. One more race in a month (20K), a week before my marathon. Also happy that I was able to PR on the tail end of a big mileage week for me. Now off to find more food!

NB 769 - Blue Miles: 4.00	NB 905 Miles: 9.30

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From Tom on Sun, Feb 21, 2010 at 11:20:42 from 137.65.56.16

Very impressive race and time Dale. I'm thinking your marathon coming up is going to be a real good one. Also makes me feel pretty good about my future prospects as I'm following much the same type training plan as you!

From Mattrow on Mon, Feb 22, 2010 at 09:21:42 from 138.64.8.52

Nice race, being able to speed up at then end in impressive. Your pacing looked great.

From Snoqualmie on Mon, Feb 22, 2010 at 11:29:45 from 24.18.192.33

Congratulations on a nice AG win and a good race.

You probably already know this, but Yakima has miles and miles of slight decline, with a major hill late in the race. Looks like you are in great shape to handle it!

From Dale on Mon, Feb 22, 2010 at 12:01:34 from 69.10.215.11

Thanks folks. I felt pretty good about this race, especially since I didn't taper. One more before the marathon, which should be interesting, since it's a 20K exactly 1 week before marathon day.

Sno: Yup, I'm familiar with Yakima....it was the first marathon I ran back in 2007 and I have some unfinished business there. Plus, I really loved that marathon (and the t-shirt....still wear it everywhere). And actually, there's 2 significant hills, one at 14 and the other at 23, followed by a steep downhill. I'll be pounding the hills more over the next couple of weeks to get the legs ready.

From Snoqualmie on Mon, Feb 22, 2010 at 15:28:48 from 24.18.192.33

I forgot about that one at 14! Yep. I love my Yakima shirts too, although I allowed Mr. Sno to steal one of them. Color looks better on him. I always had to walk the mile 23 hill; I wonder how I'd do on it now, some years later.

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