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SWBKRUN fast, furious, and closed (Page 247)
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 2011-10-27 10:55 PM in reply to: #3739769 |
 Subject: RE: SWBKRUN fast, furious, and closedkt65 - 2011-10-26 9:49 PM Dan - McMillan estimates a 1:43 based on your 10k time, but like Kim said, it depends on your current run fitness. What's your longest long run going into this one? I think 5:00 starting out sounds reasonable, but I'd wait to pick up the pace until the last 5k. Good luck, can't wait to hear about it! And good luck to all the other racers!dcon - 2011-10-26 5:16 PM SSMinnow - 2011-10-26 8:42 AM While it seems a few are suffering from lack of motivation, I bet there are a some SWBKRUN dudes heading to the starting line this weekend. Raise your hands high and tell us. Don't just tell us you're racing, tell us your STRATEGY! And for the remainder, what are you doing to keep the pounds from creeping on during this low volume period?
I am doing a HM on Sunday - it is supposed to be mostly flat, but the course profile shows a couple of small hills (50 meters). The weather should be cool, i.e., like 40-45. This is the first stand-alone HM I've done since 2000. My strategy is to go out at a 5 min/km pace and see if I can hold it (or pick up the pace a little in the second half if I feel really good). My best ever HM was a 1:48 in 1994 and I would love to beat that time. Considering that I did a 46:11 run during my last Oly, does the 5 min/km sound like a reasonable pace?
Weight gains: I'm up about 5 pounds, but that is as high as I will let it go. My plan is to get back into a regular swim/bike/run rhythm next week. On the conservative side but smart to be conservative at the beginning, just don't be gun shy from your HIM. Think about that Oly run, you smoked it!!! You have the speed to do something WAY faster than 1:45...just depends what sort of run fitness you have right now and how much you want to hurt. Good luck, DAN!!!!! |
| 2011-10-27 10:57 PM in reply to: #3741442 |
| Subject: RE: SWBKRUN fast, furious, and closed velcromom - 2011-10-27 7:25 PM Welcome home, Linda!Go, racers!! Wishing wonderful end of the season events for all! I'm home - hallelujah - and slogging through the minutae. Picking up my bike tonight - really need to train hard so that I can start my taper!! oh, and 8%?!? Refusing to get on the scale right now after a week of hotel eating, but 8% would kill me. 4% stresses me out. |
| 2011-10-28 1:05 AM in reply to: #3741706 |
Master  1841     Sendai, Japan | Subject: RE: SWBKRUN fast, furious, and closed gotta run - 2011-10-28 1:55 AM kt65 - 2011-10-26 9:49 PM Dan - McMillan estimates a 1:43 based on your 10k time, but like Kim said, it depends on your current run fitness. What's your longest long run going into this one? I think 5:00 starting out sounds reasonable, but I'd wait to pick up the pace until the last 5k. Good luck, can't wait to hear about it! And good luck to all the other racers!dcon - 2011-10-26 5:16 PM SSMinnow - 2011-10-26 8:42 AM While it seems a few are suffering from lack of motivation, I bet there are a some SWBKRUN dudes heading to the starting line this weekend. Raise your hands high and tell us. Don't just tell us you're racing, tell us your STRATEGY! And for the remainder, what are you doing to keep the pounds from creeping on during this low volume period?
I am doing a HM on Sunday - it is supposed to be mostly flat, but the course profile shows a couple of small hills (50 meters). The weather should be cool, i.e., like 40-45. This is the first stand-alone HM I've done since 2000. My strategy is to go out at a 5 min/km pace and see if I can hold it (or pick up the pace a little in the second half if I feel really good). My best ever HM was a 1:48 in 1994 and I would love to beat that time. Considering that I did a 46:11 run during my last Oly, does the 5 min/km sound like a reasonable pace?
Weight gains: I'm up about 5 pounds, but that is as high as I will let it go. My plan is to get back into a regular swim/bike/run rhythm next week. On the conservative side but smart to be conservative at the beginning, just don't be gun shy from your HIM. Think about that Oly run, you smoked it!!! You have the speed to do something WAY faster than 1:45...just depends what sort of run fitness you have right now and how much you want to hurt. Good luck, DAN!!!!!
Thanks Kim and Julia. I am being conservative because I'm not really sure where my run fitness is. My toughest long run was a 2:20 half I did in my HIM on Sep 19. I only did two 20km runs in training prior to that race. Since then, I think I have maintained enough to go out and run that same 10k time, but I have cut back on run frequency and volume. In the past month I've done 15 km twice and mostly shorter stuff. So, I'll (try to) stick with the 5 min/km pace (and will be tempted to go at 4:53 now that I know what McMillan says :-) . I am signed up for another half at the end of Nov - another reason to stay conservative this time around. Edited by dcon 2011-10-28 1:11 AM |
| 2011-10-28 5:46 AM in reply to: #3434069 |
Elite 3395 Raleigh | Subject: RE: SWBKRUN fast, furious, and closed It's looking like tomorrow's Half will be a cold and wet one. High of 58 F and 70% Chance of rain. Now I have to decide if I should wear socks. They're just going to to get soaked. |
| 2011-10-28 6:30 AM in reply to: #3434069 |
Master 1497 Maryland | Subject: RE: SWBKRUN fast, furious, and closed Winter Storm Watch for tomorrow in Maryland, really? Good luck to all the MG racers this weekend, have fun and kick some behind! |
| 2011-10-28 8:02 AM in reply to: #3741786 |
Veteran 336 Yorktown, VA & Langley AFB | Subject: RE: SWBKRUN fast, furious, and closed Terps421 - 2011-10-28 6:30 AM Winter Storm Watch for tomorrow in Maryland, really? Good luck to all the MG racers this weekend, have fun and kick some behind! Weather stinks here in VA this morning... cold and rainy...
Good luck to all the racers this weekend! |
| 2011-10-28 8:13 AM in reply to: #3434069 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: SWBKRUN fast, furious, and closed I agree w/ Linda and Brent. WTF!!!!!!!! This weather blows. What happened to my beautiful CA fall days. First we are slammed w/ Pacific NW rain for a month now some Madison, WI winter mix crap is blowing in. ERRRRR. We you all please take your weather back home. I want my gorgeous sun filled crisp fall days when all is right in the world. |
| 2011-10-28 9:40 AM in reply to: #3741773 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: SWBKRUN fast, furious, and closed DougRob - 2011-10-28 3:46 AM It's looking like tomorrow's Half will be a cold and wet one. High of 58 F and 70% Chance of rain. Now I have to decide if I should wear socks. They're just going to to get soaked.
I can speak from experience.... WEAR SOCKS..... I am never a sock guy and in Boise... WORE SOCKS!!!!!!!!! Best idea ever! I think it saved my feet from hypothermia..... They were pulling peopel @ T2.
(Rain.JPG) Attachments ---------------- Rain.JPG (5KB - 8 downloads) |
| 2011-10-28 9:41 AM in reply to: #3741907 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: SWBKRUN fast, furious, and closed sdalessio - 2011-10-28 8:13 AM I agree w/ Linda and Brent. WTF!!!!!!!! This weather blows. What happened to my beautiful CA fall days. First we are slammed w/ Pacific NW rain for a month now some Madison, WI winter mix crap is blowing in. ERRRRR. We you all please take your weather back home. I want my gorgeous sun filled crisp fall days when all is right in the world. I told you that you should have participated in the Fall 50 in WI! We had a hard frost last night, but it is an absolutely beautiful Fall. We're on the backside of peak colors, but tomorrow is supposed to be 34F in the morning with a high of 50F and sunny by afternoon. Good luck to all of the racers. Be tough. Wear socks. Have fun! |
| 2011-10-28 9:55 AM in reply to: #3434069 |
Elite 3395 Raleigh | Subject: RE: SWBKRUN fast, furious, and closed To anyone thinking of getting a helmet camera, there is a deal on AMazon's friday deals for the next 2 hours. It is a ContourHD 1080 for $89.00. 120 reviewer give it 4 out of 5 stars on average. www.amazon.com/gp/goldbox/ref=cs_top_nav_gb27 |
| 2011-10-28 12:03 PM in reply to: #3741773 |
Master 2436 Apex, north carolina | Subject: RE: SWBKRUN fast, furious, and closed DougRob - 2011-10-28 6:46 AM It's looking like tomorrow's Half will be a cold and wet one. High of 58 F and 70% Chance of rain. Now I have to decide if I should wear socks. They're just going to to get soaked. I'd go with toe covers if you have them. THey'll keep the toesies warm without acting like sponges on the feet.
EDIT - never mind. I made my post prior to reading Steve's. If the man said socks work who am I to say otherwise? Besides, I get cold in 70 degree weather!!!!
Good luck to all you racers this weekend. Stay warm. Edited by tahrens 2011-10-28 12:06 PM |
| 2011-10-29 1:38 AM in reply to: #3434069 |
Expert 1038 Noosa | Subject: RE: SWBKRUN fast, furious, and closed My kids did the Noosa kids tri this morning - 800 kids took part - and loved it!I found myself standing next to Chris McCormack, his kids were doing it too. Great bloke, very friendly and natural. We had a bit of a chat about kids etc and then he hung around for pictures with all their friends.GOOD LUCK TO EVERYONE WHO IS RACING!!! This a montage from the school website, my kids are in the shot with Macca:
Edited by copa2251 2011-10-29 3:50 AM |
| 2011-10-29 6:34 AM in reply to: #3743250 |
Master 1497 Maryland | Subject: RE: SWBKRUN fast, furious, and closed copa2251 - 2011-10-29 2:38 AM My kids did the Noosa kids tri this morning - 800 kids took part - and loved it!I found myself standing next to Chris McCormack, his kids were doing it too. Great bloke, very friendly and natural. We had a bit of a chat about kids etc and then he hung around for pictures with all their friends.GOOD LUCK TO EVERYONE WHO IS RACING!!! This a montage from the school website, my kids are in the shot with Macca:
David how cool! You are so lucky and what a nice event! It looks like a lot of kids did this too! I would have loved to be there and seen one of the "best" !BTW, What is a bloke? |
| 2011-10-29 6:35 AM in reply to: #3434069 |
Champion 6973 marietta | Subject: RE: SWBKRUN fast, furious, and closed That's awesome david!!! |
| 2011-10-29 7:10 AM in reply to: #3743250 |
| Subject: RE: SWBKRUN fast, furious, and closed copa2251 - 2011-10-29 2:38 AM Very cool!!My kids did the Noosa kids tri this morning - 800 kids took part - and loved it!I found myself standing next to Chris McCormack, his kids were doing it too. Great bloke, very friendly and natural. We had a bit of a chat about kids etc and then he hung around for pictures with all their friends.GOOD LUCK TO EVERYONE WHO IS RACING!!! This a montage from the school website, my kids are in the shot with Macca:
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| 2011-10-29 7:56 AM in reply to: #3743250 |
Master 1478 Horseheads, NY | Subject: RE: SWBKRUN fast, furious, and closed copa2251 - 2011-10-29 2:38 AM My kids did the Noosa kids tri this morning - 800 kids took part - and loved it!I found myself standing next to Chris McCormack, his kids were doing it too. Great bloke, very friendly and natural. We had a bit of a chat about kids etc and then he hung around for pictures with all their friends.GOOD LUCK TO EVERYONE WHO IS RACING!!! This a montage from the school website, my kids are in the shot with Macca:
Awesome. I hope the kids had a blast. 800 is a huge kids event!
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| 2011-10-29 8:27 AM in reply to: #3434069 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN fast, furious, and closed Awesome David. Been reading a bit about Noosa - what a busy weekend! Enjoy. Edited by TrevorC 2011-10-29 8:28 AM |
| 2011-10-29 8:29 AM in reply to: #3434069 |
Elite 4108 Calgary,AB,Canada | Subject: RE: SWBKRUN fast, furious, and closed Myntraining today will be with 2x4's and a hammer. Framing the basement today! Gets those swimming arms back.Good luck all you racers. |
| 2011-10-29 9:19 AM in reply to: #3434069 |
Elite 3072 san francisco | Subject: RE: SWBKRUN fast, furious, and closed David, that is so awesome! What terrific photos. Have a great race, mate!  |
| 2011-10-29 9:36 AM in reply to: #3743411 |
Master 2501 | Subject: RE: SWBKRUN fast, furious, and closed Awesome photos, David!! And what a cool experience! Have a great race -- looking forward to those pictures too!!Good luck to Sam on her monster run today. From what I have seen on fb this morning, pics of that area don't look like it's a long run day at all!! You are one tough cookie and I'm looking forward to reading about that too!Have a great weekend peeps!! I'm on soccer mom rotation and then off to a h-party tonight. For grins last week I tried on my daughter's soccer uniform... And I can totally wear it, ha!! It's definitely tighter on me than her (I bought it big for her, and we sized up the shorts last year) but it's not sleazy tight (sorry, John!). Her coach is loaning Dave his get-up so we will be all cute together.  I tried to get Dave to be the guy from 127 hours (severed arm) -- that was his back-up. (Sorry for spacing issues... iPad...)Edited by kkcbelle 2011-10-29 9:37 AM |
| 2011-10-29 9:47 AM in reply to: #3434069 |
| Master 2009 Charlotte, NC | Subject: RE: SWBKRUN fast, furious, and closed My 10K went pretty well. My goal was between 55 and 56 and I finished in 55:20. In hindsight, I had a little more in me but I am still happy. |
| 2011-10-29 10:51 AM in reply to: #3743439 |
Champion 6973 marietta | Subject: RE: SWBKRUN fast, furious, and closed tricrazy - 2011-10-29 10:47 AM My 10K went pretty well. My goal was between 55 and 56 and I finished in 55:20. In hindsight, I had a little more in me but I am still happy. great job. and reason enough for me to go grab a beer and celebrate!!!! |
| 2011-10-29 11:37 AM in reply to: #3743439 |
Elite 3072 san francisco | Subject: RE: SWBKRUN fast, furious, and closed tricrazy - 2011-10-29 7:47 AMMy 10K went pretty well. My goal was between 55 and 56 and I finished in 55:20. In hindsight, I had a little more in me but I am still happy. Great racing, Rachel! |
| 2011-10-29 11:45 AM in reply to: #3743439 |
Master 2501 | Subject: RE: SWBKRUN fast, furious, and closed tricrazy - 2011-10-29 7:47 AMMy 10K went pretty well. My goal was between 55 and 56 and I finished in 55:20. In hindsight, I had a little more in me but I am still happy. Yay you, Rachel!!! Way to come in at the low end of your goal!! |
| 2011-10-29 11:58 AM in reply to: #3434069 |
Champion 5522 Frisco, TX | Subject: RE: SWBKRUN fast, furious, and closed Accidentally PR'ed my 5k this morning (30:01 - still not all that speedy...) - that was not the plan going in, but I feel pretty good still for the tri tomorrow..... I have to try to beat that tomorrow now Also, I have set my next 5k goal to be sub 27... |
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