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Discussion Starter · #1 ·
The last few months have been difficult due to overuse injuries to my right adductor and hip flexor. But I promised my daughter last November that I would fly her out to Vancouver in May for a HM if she trained hard (She only ever ran 8k while training for HS XC.) and got herself ready. She has, and I've made all the reservations, including two trips around downtown Vancouver, so I figured I had better get ready.<br><br>
My original plan last fall was to drop about 30 lbs and run a svelt 1:50, which would be a 10 minute PR. Things have not gone so well, although I am down about 15 lbs and can probably break 2 hrs as long as I don't overdo things. The winter has been harsh....lots of snow so not much outdoor running. Mostly TM, and lately even the TM has been tough running due to soreness in the right leg.<br><br>
I haven't really raced for a couple of years, so I had no idea of what pace I should target for the HM. Threshold runs on the TM have been very hard, even when run slowly. HR just doesn't want to stay down, and legs seem to go after 20 min or so. Then I heard of a 10k race in Kamloops, so I decided to enter just to get a sense of what I can do right now.<br><br>
The course was flat, so good for a threshold run. Conditions were ideal. Temp was 3C, no wind and sunny. About 200 runners, as this is one of a series of BC roadraces, so competition was stiff, particularly in the masters category. Most of Canada's good runners over the last 30 yrs have come from BC, and particularly from the Okanagan Valley. Kamloops is on the N end of the valley.<br><br>
I fretted all weekend about how to approach the race. It was actually part of my training, so I figured I would use it as a threshold run, but at the lower end of my threshold level. I figured I would try to run it at the same pace as I would run the HM, which means a 29 min first 5k, and a 28 min second 5k.<br><br>
I drove to Kamloops on Thursday to meet a friend for a final XC ski session. She was working on Fri, so I managed a nice 3 hr long run with a 4k hill of about 300 meters elevation right in the middle. Sat we strapped boards to our feet and did a couple of hours on the last snow of the year before heading to a pool for a solid upper body workout of about an hour. So the energy was pretty much gone by Sunday morning, as were the quads from that tough hill!<br><br>
We got to the race location a half hour early, so I went out for a slow warmup of a couple of kilometers. The crowd was entuusiastic, as this was the first race of the season so everyone was getting out and socializing for the first time in a few months. I knew no one on the race course, so I just kept warming up and trying to get my sore quads into decent running condition.<br><br>
By race time I was pretty much ready to go. Most races I start WAAAY to fast, so this time I was determined to slow it down and ease my way into the race. I went to the back of the pack of about 200 runners and looked for the people with the fattest asses to start with. The gun (siren?) went off and we headed out. The blubber butts quickly left me behind as they attempted to outdo each other over the first 5k, but this is a 10k race and I knew I would see their butts again before the race was over. I was correct!<br><br>
I was targetting a 5:45 k, based on warmup, and I managed a decently easy 5:52. I kept running at that easy pace, knocking off a couple of 5:34's and a 5:38 before starting to get serious with a 5:26 and a 28 min first half. So much for my 29 min start, but Hey! I was feeling pretty good!<br><br>
By this time my HR was running high 150's which was where I thought I should be for a nice threshold run, but it felt too easy so I decided to go looking for the next level by kicking the pace up a bit. A couple of 5:19's and a 5:22 went by as I hit the 8k mark. Still feeling good, although breathing was getting a bit labored. To this point I had passed about 30 people without being passed myself. The gap to the next groups was about 100 meters so I figured I wouldn't be doing much more passing, as they were motoring along pretty good. But I stepped it up a bit more and ran a 5:12 to catch them and pass a few more runners. Still feeling good I decided to risk a blowout by stepping it up a bit more. The final k was a 4:55, for a second half total of just over 26 min. Total time was 54:11, which is a road PR for me, as it is only the second 10k race I have run.<br><br>
I had to leave right after the race to get cleaned up and drive back to the mine, a journey of about 10 hrs. So I don't know my official time, and all times quoted were my watch times. I heard that the winning time was 31:XX, but that is not verified. I must say that I am pleased with my approach to the race, and with my time, although I think I probably left a few seconds on the course in the first half.<br><br><br>
I have a 5k race in Vancouver in two weeks, and will try to find a final race in mid April to firm up goal race plans. But I have revised my goals for the HM, and will target a 28/27 min opening 10k, with a 27/26 for the second 10k. That should get me a 1:55 or so if all goes well.
 

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Glad it went so well for you tigger.<br><br>
Wow! a 10 hour drive to run a race. On second thought, the Okanagan Valley deserves a 10 hour drive even without a race.<br><br>
With a series of races coming up for you, I'm thinking the message from this one was "trust in yourself."
 

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You're right, it is looking brighter. I would say that the PR is definitely achievable. The course is flat, the weather will be ideal, and it is all at sea level.<br><br>
Your running has been consistent, even when you've had an occasional break.<br><br>
Looking forward to seeing you get that PR.
 

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Discussion Starter · #5 ·
Final update....<br><br>
I just saw my time. It was 54:11 minus 9 seconds to get to the start line. I was 98th out of 168 runners who finished. I was 5th in my age group, which gave me 16 points in the Timex BC Roadrunners Race series, and vaulted me into 13th position overall in my age group for the race series. I will be running a 5k race Mar 31 in Stanley Park that is also part of this series, and will hopefully move up the standings a little more. Unfortunately it's probably the last race in the series for me this year, so I'll not move much further.
 

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I remember a tigger I ran with back a few years ago in the Half at Niagara (that poor tigger got tripped near the end, but that's a different legend).<br><br>
Anyway my goal was to get this tigger through each mile (Niagara has both miles and Km marked) in 9 minutes.<br><br>
At Mile #1 I click on my watch and call out our time...8:51<br><br>
That tigger said, "Oh man we're going waaay too fast"<br><br>
At that point I'm thinking he's really got the wrong pacer. I'm within 9 seconds in the friggin' FIRST mile and he's in panic mode. My internal clock is happy to be within a minute of my desired pace. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Sure glad you're not that tigger.<br><br>
Also, leave your HRM at home on race day...all it does is make a person edgy.
 

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Discussion Starter · #8 ·
Hee! Hee!<br><br>
Yes, that was a lesson in how not to run a race. I never wore my HRM in a race after that one, but I wore it in this one because I was actually trying to run threshold pace and wanted to correlate to heart rate. So I was just watching it rather than using it to control pace.<br><br>
I have many good memories of Niagara. The Flamingo Motel, all the Kick runners, watching JC and his partner roll up the start mats and run them over to the US side....<br><br>
time to do another Niagara race!
 

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Discussion Starter · #10 ·
Perhaps, but not as strongly as equinox! <img alt="icon_cheese.gif" src="http://files.kickrunners.com/smilies/icon_cheese.gif">
 

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tigger,<br><br>
Great report, you will be ready for Vancouver with your pride and joy to run the HM.<br><br>
Just think of it this way it won't be nearly as hot as the PIG. I have a good friend running the PIG this year for TNT. So send good thoughts his way on his finishing!!! He thinks he might be a little old at 40,s o I said Baby you an't seen nothing yet!<br><br>
For me I just still do my short runs until I finally get that masters this spring YEAH.<br><br>
Glad to see you are finally getting into the x contry ski thing. I love it! I just wish we had more snow this year. I only got to go 3 times with my youngest son, maybe next year there will be more.<br><br>
Di
 
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