Going Long

Finally, a great race experience in 2009!  It all came together in my first race in Mississauga.  Weather was a bit cool in the AM, but I warmed up well and the throw-away clothese were gone before 8k.

I arrived at the finish line just before 6am, to lock up my bike for my post-race ride back to Square One where I left my car.  I had slept at mom and dad's so the girls would have care on Sunday morning.  Christine and Sue had gone away overnight to celebrate Chris' birthday.  I showed up at the start by myself, perfectly content to run on my own.  I was so happy to see the RR peeps just before the start. 

I ended up crossing the start line with Allyson and Jaimie.  We had a nice stroll down Burnhamthorpe Rd together, and I left them at about 5k to test my marathon strategy in the half race. 

My strategy was to start the race with 5k at 6:30/km pace.  Then, depending on how I was feeling, I was going to try and increase my pace by 10 seconds in each 5k block.  That would have brought me in at 2:11.

As it turned out, my first five was at 6:32 pace.  So far, so good.  Turned down Mississauga Rd and onto the UTM campus feeling ok.  I saw a number of folks jumping into the woods for "bio-breaks" and thought that would be a good idea.  I didn't relish the idea of waiting for a port-a-pottie along the route, so paused at about 7k. 

Continuing down Mississauga Rd, the surface was silky smooth and I began to pick-up speed.  I finished the second five kilometers in just over 30 minutes, at a pace of 6:08 and the 10k distance complete in 1:03.

After getting up the small hill at 10k, it all began working for me.  I hooked up with an older couple (older than me! hehehe) who had a great pace and were picking their way through the thinning crowd.  I followed them for a short while, thinking I would lose them during a walk break.  As luck would have it, they took a walk break just in front of me.  So I hung onto them until about 16k and they pulled me along quite well.  I did the third 5k block in 28 minutes and change, at 5:37 pace.  Yowza!

Getting onto the Waterfront Trail, I found that the field was bunching up and I still wanted to fly!  I couldn't believe that I was still getting faster at that late stage in the race.  I checked the lap time on my Garmin, and I was hovering around 5:17-5:20 during the final couple of k's.  I kept a couple of folks in my sights, because I saw they were strong and I wanted to try to keep up.  To my suprise I was able to catch and pass them before the final dash to the finish line.

If you see my pics from the race photographer, I can tell you that 5:12 pace at 21k doesn't look very pretty!  hehehe  I'll take it though.  This two hours built up an enormous amount of confidence that I'll take into the marathon in Ottawa in two weeks.  I know I can run fast, now I'll have to make sure that I run smart.  4:30 looks reachable.  I'll see how I feel mid-run before hoping for anything more than that.

Time  2:05:06

Distance 21.47k (13.4mi)

Pace 5:50/km (9:29/mi)

HR Avg 149, Max 194

Second-last clinic night for the spring marathoners.  A bunch of the runners had run Mississauga on Sunday, and we spent the meeting hearing about their experiences.  It was as varied as the people running.  Most seemed to have a great run.  A couple had issues going into Sunday, or had a problem come up that kept them from peak performance.  One woman qualified for Boston, and we were understandably in awe of her!  hehehe

Got out for a 6k tempo run, but did it a bit slower than my normal Tuesday pace.  I wanted to take it easy so soon after a pretty agressive half marathon race.  So Nisha and I cruised around the loop twice after doing our normal additional jaunt on Gothic, Glenlake and High Park Ave.

Time  39:23

Distance 6k (3.75mi)

Pace  6:33/km (10:30/mi)

HR Zone  136-156 bpm

HR Avg 132, Max 148

In Zone 30.5%

Ran home this evening, with sunny blue skies but a hell of a lot of wind.  The trail along the lake was unbelievably difficult.  Like wanting to quit running difficult.  It seemed like the wind was up into the 50-60 km/h range.  They had turned off the windmill at Exhibition Place, as they do when the wind is too strong (if you can believe that!).

I traded the blowing of the lake for the calmness of the park, once I got across Lakeshore and up onto Spring Rd.  It was 1000% better for me, and I enjoyed the final 2k gliding up the hill and over Bloor St to my finish at Humberside Ave.

I've got 16k on Saturday morning, and then the training slows down and shortens considerably over the next ten days.  I'll enjoy the time off, and start thinking about how to make Ottawa the memorable race that I'm sure it will be. 

Time  1:06:47

Distance 10k (6.25mi)

Pace  6:40/km (10:41/mi)

HR Zone 136-156 bpm

HR Avg 153, Max 165

In Zone 66.1% of run

Last long run of this training cycle.  The rain held off, as it looks like it had poured over night.  The power went off in our place just before 5 am, and was restored about four hours later.

It was a bit warmish down in the Humber Valley.  The tree canopy kept the breeze off me, and I found that my technical undershirt and long sleeve ATB shirt were a little too much to be wearing.  I thought about ditching the undershirt, but didn't want to start removing and replacing clothes along the path.  So, I was a bit more "perspiry" that I like, but it was fine.  I'll definitely be going short sleeve for the race, but I've already bought my throw-aways for the early morning and beginning of the race.

Six km's tomorrow morning at race pace.  Then a couple of short runs next week.  Then . . . here we come OTTAWA!!!!

Time  1:52:03

Distance  18.01 k (11.25 mi)

Pace  6:13/km (9:57/mi)

HR Avg 157, Max 189

Plus, I did the switchback up from the Old Mill!  Nice old friends we are  . . .