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Comments: The plan for this day and for this run in particular was to make it a long training day and end with an upper Z-2 run. "Ironman" Dave Christian had done a 20 mile run the day before and he was there to "get some miles" in so he hung back with me. It was nice to have the company and he definitely made the run better but he's a sub 3 hr marathoner and his "get some miles" pace and my Z-2 pace are not the same. (as you can see from the HR data!!) We started off at a nice pace. My legs were definitely fatigued from the swim meet and ride but it felt good to be running. There was a slight climb to the 1 mile mark and the legs were burning. With over 8 miles and 6 climbs to go this was an uneasy feeling. Once we got onto a slight downgrade I got into a nice cadence and found a "happy spot". Of course this was just in time for the second hill, which felt much better than the first. This is good. The next few miles were uneventful. Dave asked if I needed to stop at my "regular" gas station that I had stopped at on some of our other runs. I told by bowel not to listen to him and stay quiet!! We were at a good pace but my HR was much higher than I wanted it to be. I was taking in a gel every 25 minutes but I think I was undernurished, perhaps every 15 minutes would be better next time. We were encouraging every person we passed and held a "conversation pace" throughout the first 7 miles. Going into the 8th mile my HR was creeping up, as was our pace thanks to Dave!! Going into the "big" hill at mile 8 my HR was 165, I told Dave to go on ahead and save me a bagel at the finish because I had to back off. His response was "Get your ass up here we have less than a mile and a half to go and it's all downhill after these 2 hills!!" Okay, what the hell, here we go! My HR crept up into Z-5 on the hills and I thought to myself "The rest is downhill, we can coast to the finish!" Of course immediately following this thought I heard Daves voice, "See that guy in the grey shirt? We're going to get him!!" Again I said, "You get him and save me a bagel" to which he replied "Get your ass up here, we're almost done!". We passed that guy with about 1/2 mile to go until the finish. Dave just kept creeping the pace up and picking people to pass. We got to the registration area and this is when I said "Isn't this the finish line?!!". The finish line was at the back of the school, 1/4 mile to go!!! I heard some footsteps and figured that someone had me in their sights to pick off.....I DON'T THINK SO!! HR maxed out at 191 and I went through the finish line after Dave at 1:08.44! (I would have been pleased with a 1:15 and a Z-2 run!) One great thing about the run was that we did not get passed once the entire race! Negative split the run and finished strong!! What more can you ask! What would you do differently?: I need to do better with my nutrition. I should have eaten more at the swim meet and perhaps drank a little more gatorade on the bike to fuel up for the run. It was a learning experience that I will apply to my races throughout the season!  Post race
Warm down: Cooled down with a walk back to the registration area where I loaded up on bananas, oranges, wheat bagels and pizza!! What limited your ability to perform faster: Swimming and biking before the run! Better nutrition during the run. Event comments: I would recommend this race to anyone. The weather in March is very unpredictable and 45 degrees was perfect to run in. Some years it is freezing cold and snowing so I wouldn't recommend registering early. :) Last updated: 2007-03-17 12:00 AM
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United States
Triple Cities Running Club
45F / 7C
Overcast
Overall Rank = 43/129
Age Group = 40-44
Age Group Rank = 5/13
This was not a normal or recommended pre-race routine! :)
Woke up at 6:00 and had a bowl of oatmeal. Gathered kids and went over to a Masters swim meet, yes a swim meet as a warm-up. Swam 4500 yds including the warm up, 1000 free, 200 free and 100 fly. Ate a clif bar, 2 gel packs and a gatorade at the swim meet.
Left swim meet at 11:30 and jumped on my bike for what was supposed to be a 30 mile ride in 55 degree weather. Well, the meteorologists showed once again that they have a very secure job because nobody expects them to be right!!! It turned out that it was 44 degrees and humid. I didn't bring my warm gloves or a warm hat, just my long finger cycling gloves and a bandana for my head. I froze!! I ended up cutting the ride short at 19 miles and tried to thaw out before the run. I ended up drinking about 24 oz of water and 2 gels on the bike.
After thawing out for a bit at home (the run start was only a 1/2 mile from my house) I had some gatorade and another gel. I got my number on and ran down to the race site and continued to run for about 1 mile for a warm up with a few 30 sec strides. Stretched and went over to the start line.