Joined
·
3,695 Posts
22 November 2007<br><br>
Summary: 29:25, a 4-mile PR by default, 9/35 AG, 106/273 men<br><br>
The rest of the story:<br><br>
This is the third and last in my Fall series of short races. The first two (5Ks) were good reminders that my natural abilities are not in the shorter distances. My goal for this race was to run 29:20 (7:20/mi), and if the stars aligned and I got a good tailwind, I might run sub-29.<br><br>
The course was two loops on city streets with an elevation change of about 30' per loop. Rosie's weather report: sunny skies, a slight breeze, and 25 degrees. I warmed up by running the two-mile loop once, finishing with some progressively faster strides to get my heart rate up. My plan was to start at 7:20 pace and then decide at 2 and 3 miles whether to pick up the pace.<br><br>
There were probably 600 runners at the start. Since there were lots of strollers and kids in the pack, I lined up about five rows from the front, which turned out to be just about right.<br><br>
Mile splits & HR:<br><br>
7:21 @ 170 bpm. Right on.<br>
7:21 @ 175 bpm. Feeling the effects of the pace.<br>
7:22 @ 175 bpm. Suffering. It feels like this is the best I can do today.<br>
7:21 @ 178 bpm. I finished harder but not faster.<br><br>
Total - 29:25, a 4-mile PR by default, 9/35 AG<br><br>
Besides the 4-miler, there were other events including 100m, 400m, 800m and mile races for kids ages 0 to 12. These were a lot of fun to watch. There was also a drawing for turkeys and pies, but it started to drag on, so I hurried home to help mrs millbot in the kitchen.<br><br>
Laundry report: black UA beanie, black long sleeve InSport top, black Pearl Izumi pants, and loud orange New Balance 902s. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Happy Thanksgiving!
Summary: 29:25, a 4-mile PR by default, 9/35 AG, 106/273 men<br><br>
The rest of the story:<br><br>
This is the third and last in my Fall series of short races. The first two (5Ks) were good reminders that my natural abilities are not in the shorter distances. My goal for this race was to run 29:20 (7:20/mi), and if the stars aligned and I got a good tailwind, I might run sub-29.<br><br>
The course was two loops on city streets with an elevation change of about 30' per loop. Rosie's weather report: sunny skies, a slight breeze, and 25 degrees. I warmed up by running the two-mile loop once, finishing with some progressively faster strides to get my heart rate up. My plan was to start at 7:20 pace and then decide at 2 and 3 miles whether to pick up the pace.<br><br>
There were probably 600 runners at the start. Since there were lots of strollers and kids in the pack, I lined up about five rows from the front, which turned out to be just about right.<br><br>
Mile splits & HR:<br><br>
7:21 @ 170 bpm. Right on.<br>
7:21 @ 175 bpm. Feeling the effects of the pace.<br>
7:22 @ 175 bpm. Suffering. It feels like this is the best I can do today.<br>
7:21 @ 178 bpm. I finished harder but not faster.<br><br>
Total - 29:25, a 4-mile PR by default, 9/35 AG<br><br>
Besides the 4-miler, there were other events including 100m, 400m, 800m and mile races for kids ages 0 to 12. These were a lot of fun to watch. There was also a drawing for turkeys and pies, but it started to drag on, so I hurried home to help mrs millbot in the kitchen.<br><br>
Laundry report: black UA beanie, black long sleeve InSport top, black Pearl Izumi pants, and loud orange New Balance 902s. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Happy Thanksgiving!
