Slornow's and Wannabefaster's Summer Mentor Group - CLOSED (Page 79)

Well, my weekend training plan has changed. I'm running a local 5K in the morning. UGH! I have not done a running only race in almost 3 years. After breaking 20, barely, in my last 5K I swore I would never do another. The race is on a route I run all the time and for a good cause so what the hell. Since I just decided to do the race today I have not really tapered. Fortunately, this has been a low intensity week for the most part. I know it will hurt and am at a loss as to how to pace since all of my runs the last few years have been at the end of a tri. I have a pretty good idea what I should pace for 5K/10k/HIM in a tri. I'm thinking going out about 15 sec/mile slower than my goal pace for the first 1/2 to 3/4 mile then build to goal pace or a bit faster through 2 miles and let it all hang out over the last 1.1 mile. When I mentioned the race to my Coach his advice was: "Go for it.......just make sure you're puking at the end and it'll be a successful race"  With that kind of encouragement I'm sure to have a good day If I had to guess I'll be somewhere between 19:15 and 21:00. Looks like great running weather with morning temps around 50!

Good luck to everyone racing. Jamie, you will crush your time from last year. I'm predicting 1:43 

Well, 5K's still suck. Made it through with a 19:26. Probably could have been a bit better with better pacing but can't complain. First mile I was 6:05 but it was gradual downhill. Second mile was 6:20 with rolling hills. Third mile was mostly uphill and it hurt me. Beautiful morning. Probably the best thing was I won $125 as the "fastest" attorney. Clearly, that is a low bar but the race was sponsored by a local firm and they put up cash prizes for the top 3 attorneys/judges. I'm thinking that $125 needs to go directly in the "Randy wants a road bike fund". Suspect my wife will have other plans. 

Now, as we all do, I'm wondering if I can improve on that time. Does my creaky body have a sub 19 in it at some point?  Then I would retire, again, from 5k's.

Originally posted by glfprncs I'm running a 10k tonight (Broad Street Ramble) with my sister. It's a 'fun' type run (though I'm pushing for a certain goal), and I will be the 'devil in a blue dress.' I'm not sure how much my pitchfork is going to slow me down.

Good stuff. Have fun and hope you hit your goal!

Originally posted by WoodrowCall Randy-Great job on the 5K time, even though I know you wanted to do better. I'm still crazy impressed with that time; the 20-minute barrier is a magical thing! My HM race went really this morning; I can't remember my official result, and they're not on the internet yet, but my Garmin put me at 1:39:11! That's a pretty big improvement from last year, and a time that I didn't even think was possible even 6 months ago. It was definitely an all-out effort, and my legs are hurting PRETTY badly right now, but just normal soreness, nothing torn or broken. Nate did really well, too; I think he beat me by about 30-40 secs. I actually saw him finish ahead of me. Oh, I almost forgot to mention...it was sooooo cold! I just want to lie around and be warm for a little while now! Man, still can't believe I broke the 1:40 mark. I'll admit that I'm a little fast now Not world class, or anything, but not terribly slow. I'll post more details, RR, etc. later, now it's time to take the dog for a walk and then sit around with my legs up! I hope everyone is having a great weekend; it looks like nice weather once it warms up!

Jamie-you blew away my prediction! Excellent work.  May want to think about a little active recovery after a hard effort. I just did 30 min really easy on the trainer and the legs feel better.  Well on your way to that BQ!

The link below is to a site where you can input a recent running race result and it will give you an "estimate" of your time for races at other distances. Also calculates different training paces for easy, tempo, threshold, intervals etc. Kind of fun to play with. I'm sure many of the long time runners are familar with this site but thought I would post it. Second link is the calculator.

http://www.runbayou.com/index.htmt

.http://www.runbayou.com/jackd.htm

Ha-Ha!  Great job!

Jamie--awesome job on the half!

Mike-glad the neck is better. Sorry that means back to swimming

Well, just as it happened when I did my previous 5K almost three years ago I have felt like I've been hit by a truck the last 2 days. Quads are beyond sore and I'm just really sluggish. I feel so much more exhausted than I did after any of my triathlons this year including the HIMs and at Nationals where I raced back to back days. I warmed up really well before the 5K and did a cool down after but man I'm still dragging today. Swim and easy run scheduled today....maybe that will help with recovery.

On the www.runbayou.com site I mentioned earlier you can get an "age graded" comparison of a current race time to efforts at different ages and the "open" category. I was joking with my son that I might be "age graded" faster than he is. Looks like a 19:26 5K for a 51 year old male would calculate to a 17:13 in the open age bracket. Suffice it to say I am nowhere close to him. Does make my 30 year PR a little more meaningful to me. I ran a 19:20 30 years ago. At this point I'm looking for anything to make me think the 5K was worth it given how I currently feel.

Have a good week everyone.

Originally posted by wannabefaster ..... I literally was not sure that I would make it out if the water when I did my first triathlon. My confidence in my swim was that low. I noticed last year that my fear of the triathlon swim had disappeared. Nothing like swimming 400,000 yards a year for three consecutive years to build confidence. Now I am afraid of the pain and how I will react to it. I know that every race, no matter the distance, is going to get very uncomfortable at some point in time. I am not so much afraid of the pain as I am of how I might react to it. It goes along with trying to be mentally strong enough to keep going even if it hurts. That is truly what keeps me up at night, how to be mentally strong when I am feeling physically weak

I think this is great! I have not thought about the "fear" of any one aspect of the race in those terms but I think it is exactly why I am so anxious/nervous heading into every race. Like you, my comfort level is better in the swim. The fear of how I will deal with the rough spots/pain when it comes, and it always comes, in a race is always the big question.  Well said. Definitely an eye opener for me as I think about this.

I can't remember if I mentioned this or not, but I have a friend who's brother (Jeff Glasbrenner) did Norseman this year.  He is a below the knee amputee and the first challenged athlete to complete it.  She said the course was absolutely crazy hard, but gorgeous.  You have to bring your own sherpas since the course is completely unsupported.  Jeff had to make several leg changes based on terrain.  At one point, he fell off his bike and it took him an hour to get back on it given his disability  Now that's a challenge.  

I'll be sending positive thoughts your way tomorrow!

Stuart-hope all goes well tomorrow.

Love the attitude!  Be well.