Strength for today and bright hope for tomorrow

Striders Winter Racing Circuit 10K

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Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

  Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

 

 

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Brooks Pure Connect Blue Lifetime Miles: 337.25
New Balance Trainers Lifetime Miles: 314.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
60.800.000.006.200.0067.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy distance today. Started out with a few miles on the track to calibrate the Suunto Foot Pod that I'm testing. I did 6x100m strides on the track, and decided to time them just see to see how fast I'm running. The strides were all between 14.5 - 16.0 seconds. They were very hard, but not all-out, so I reckon I can probably run 13.5 in an all-out sprint right now.

Went out after that to the paved river trail and back, then grabbed my fat, out-of-shape dog and dragged him the last three miles through some neighborhoods. Gil went out hard, but after one 6:30 mile, he was sucking wind, and I had to work to get him under 8:00/mile pace the rest of the way. Pretty sad; he used to do 13-milers with me.

Nice day, wore short sleeves and shorts. Ave HR 139. Got up to 179 on the strides. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Did 6.5-mile Tinman tempo on First Dam Run course. 6:00/mile pace for the first 3 miles, 5:45/mile pace for the remainder. Felt kind of lazy before the run, but it ended up feeling really good, especially biomechanics. Did 4x30-second hill charges up the Boulevard after then tempo. Cooled down with the dog. He made it two miles this time without bonking out, so some improvement.

Lots of snow this morning, but roads were quite clear by the time I ran at 3PM. 

Averaged 6:30/mile pace for the entire run. Ave HR for entire run was 166. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - ran to gym, lifted weights, and then ran home via TOU course. Did another half mile with the dog. 5.5 miles total at easy pace. Weighed in at 130 lbs.

PM - 7.5 easy. Landfill loop at 7:00/mile pace, then a couple miles with the dog. 7:15/mile pace for entire run. Ave HR 134, max 148.

The Suunto unit is a much better, more stable HR monitor than anything else I've used. It has yet to give me a weird reading, even on cold days.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

North Logan - Campus Loop. 7:00/mile pace. Did 6x100m strides. Ave HR 136, max 166.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off. My work for the week is done. Now it's just time to freshen up my legs for the 10K this weekend.

Speaking of Striders10K this weekend, I've posted an entry and some maps today on my MarathonGIS blog. Check it out if you're interested.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy distance for mini-taper. I wanted to do 7 miles, but ran out of time due to dinner obligations. It's unfortunate when having a life butts into my running. I should have planned better.

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Race: Striders Winter Racing Circuit 10K (6.2 Miles) 00:34:47, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.800.000.006.200.0016.00

Striders 10-K. I got up a bit early and used TP Massage Ball to work over my lower back, which had been bothering me a little over the last few days. Weather was a little chilly, but sunny with no wind to speak of. Good racing weather. The competition was the same as last time, with the addition of Dennis. I was not sure what kind of race Dennis was going to run, but decided not to worry him too much and worry about myself instead. Warmed up 2 miles.

For details of the 10k course, click here. By the way, my memory during races tends to be a bit fuzzy, so some of the following may be slightly inaccurate.

Because of all the hills, I wanted to go out rather conservatively, but still keep contact with the lead pack. The pack accomodated this by going out quite slow, so I found myself right up front without expending much energy. There was about a pack of 6-10 during the first half mile, which thinned out to a group of 4 by the end of the second mile: myself, Joe, Corbin, and Bob.

The third mile featured a very large climb (~300ft) that kicked my butt, and made me go anaerobic. This worried me a little, as I have done zero anaerobic or V02Max training (besides the 5k race). Fortunately, I stayed close to the leaders through this stretch. At the 3-mile point (18:03 for the split), it was Bob and Joe, and then Corbin, followed by me. On the downhill, I recovered a bit and started moving. I caught and passed Corbin by 3.5, and then caught Bob and Joe by the 4-mile point (or so, I can't remember). Traded leads with Bob and Joe during the 5th mile, and at one point I tried a weak attempt of breaking away (I was feeling pretty good still), but with no success. Passed the 5-mile mark still feeling decent, but it's hard not to feel good when running downhill. The last climb with about a mile left took the wind out of my sails, and it was a struggle. Bob had made a really nice move just before that and broken away, and continued to pull farther from everyone going up the hill. Joe was a few seconds ahead of me, and I retained the spread, but felt myself getting weaker as the hill went on. Once we got back to the downhill, I struggled to regain my speed, and Corbin went by me into 3rd place. Corbin soon passed Joe as well, but Bob was a ways ahead. Joe was still in striking distance for me, but I could not close well, and the gap widened a little. Meanwhile, Corbin was still closing like a madman. Apparently he ran a 4:21 indoor mile last week. But Bob's earlier surge had put enough distance on the rest of the field to secure his win without challenge. Bob - Corbin - Joe - Me - Dennis - Someone - Sasha. Nice race everyone.

My final time was 34:47. Mile splits were 5:57, 12:05 (2-mile split -- missed mile 2), 4:58, 5:02, 5:36. Several people suspected the first mile was long, and perhaps the course was a little long (although we all took horrible tangents due to snow/ice), but it's a race, so who cares? This was more like a cross country race in some ways; time didn't matter, just place.

I was pretty happy with this race. I was off my predicted time by about 20 seconds, but the winners were much slower than my predictions as well. Thus, I can assume that the prediction was wrong. In the 5k I was 11 seconds behind the winner; today in the 10k I was 19 seconds behind the winner. Looking at it in this light, I probably ran equal to or slightly better than my 5k performance two weeks ago. I enjoyed mixing it up and racing with Joe, Corbin, and Bob, and I don't feel like I made any strategical errors. My only downfall was not being able to hold it the last mile and finish off the race with a surge. I'm still missing a little bit of the "killer racing instinct" as well, that is required to win 5k's and 10k's. But all things considered, it was a pretty good race for me, and I look forward to the 10-miler.

Cooled down ~3.5 miles immediately after race.

Official race results are up impressively quick. Click here

Ran another 4 miles around 2PM to get some more mileage and work the race and car ride out of me. All body parts feel intact. Pace: 7:45/mile. Ave HR 145. This heart rate is high for the pace. I must be fatigued or dehydrated....hmmm...I wonder why!

67 miles total for this week. I will bump it up to 70 miles for the next two weeks.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
60.800.000.006.200.0067.00
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