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February Freeze - Run


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Rapid City, South Dakota
United States
Black Hills Runners Club
40F / 4C
Sunny
Total Time = 20m 55s
Overall Rank = 10?/300
Age Group =
Age Group Rank = 0/-
Pre-race routine:

LT intervals day before
Light Pasta Dinner with ice cream for dessert for dinner night before
Event warmup:

Pack of Gu and water before warm up
6 min warm up jog, high zone 3, brief sprint into zone 4
Run
  • 20m 55s
  • 3.11 miles
  • 06m 44s  min/mile
Comments:

Run had some fairly good hills on it. Enough that keeping the HR in target zones was tough without sacrificing pace. The weather was really nice, but a tad windy. Made going out nice, but the return half was more difficult and a tad chilly.

Started off towards the front of the pack, and it seperated out rather quickly. My goal time was 21:00 but I was really wanting to do it under 20. As we were waiting for the race to start, Chris said rather loudly to me, "so you're shooting for sub 18 right?". To which a bunch of people, including all the FOPers turn and start staring at me. So the race started and I wasn't passed and I ended up passing about 5 people before the front spaced out. My stradegy was to keep the first half in zone 3, then let my HR climb into zone 4 for the last half, finishing in zone 5. I ended up matching pace fairly well with a 14 year old kid.

After the turn around when I started picking up the pace, I passed a guy who to my surprise told me "Good job keep it up." Quite encouraging coming from someone getting passed. I ended up chasing this kid. I just kept my pace sold, not worrying about him, but I ended up being slightly faster. So I'd approach him and start to get next to him, and he'd sprint ahead 20 feet to keep me from passing. I have to admit he had spirit, as he did this for about a mile and a half. On the last hill, my riding legs and swimmers lungs kicked into gear and I was next to him right towards the top. Right then I see Chris, who decided not to race today, and he starts yelling "half mile all down hill!" so I kick it in to gear and take off blasting by this poor kid who spent all his energy over the last mile trying to stay ahead of me. I kind of felt sorry for him, but hey...it is a race.

Crossed the line in just over 20:55, coming in under my goal time by 5 seconds. Overall I'm happy with the result. My first 5k was on halloween and was 28:00 and my second 5k ever was on thanksgiving and was 23:30. So in 4 months I have managed to drop my 5k time over 7 minutes and moved from a MOP to a FOP finisher.
What would you do differently?:

Nothing.
Post race
What limited your ability to perform faster:

VO2. I took my asthma pill but did not take the inhaler like I planned. Not sure if it would make a difference, but I could feel that lung capacity was holding me back on the final sprint.

Event comments:

Race was nice. The check in was inside, which was nice for this time of year and plenty of food was provided. The race part wasn't all that organized though. No official times or placings were recorded, it was just a guy with a stop watch reading off your time as you crossed the line. A little disappointing for my first FOP finish, but oh well.




Last updated: 2006-02-06 12:00 AM
Running
00:20:55 | 03.11 miles | 06m 44s  min/mile
Age Group: 0/-
Overall: 0/300
Performance: Good
First half: time: 10:30 AHR: 182 Fastest pace: 6:09 Sencond half: time: 10:25 AHR: 188 Fastest pace: 6:28
Course: Started at Rapid Regional Hospital and went along 5th street. It was an out and back course with moderate rolling hills, including a final climb peaking 1/2 mile before the finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4

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2006-02-12 3:37 PM

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Elite
3650
200010005001002525
Laurium, MI
Subject: February Freeze


2006-02-12 5:04 PM
in reply to: #344133

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Master
2033
200025
Subject: RE: February Freeze
WOW!!! Awesome race! 10th out of 300 is outstanding!!! and a 6:44 mile is way better than "good" performance!
2006-02-12 5:51 PM
in reply to: #344133

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molto veloce mama
9311
500020002000100100100
Subject: RE: February Freeze
zOOm. wOOsh. dAng, you are fAst!!!!
2006-02-12 5:53 PM
in reply to: #344133

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molto veloce mama
9311
500020002000100100100
Subject: RE: February Freeze
hey, what are you taking for your asthma? singulair? if you really think your asthma is limiting you, maybe try advair? i switched from singulair to advair last year and it has really helped. i have mild asthma, but in the winter the cold air can really bother me. anyway, stellar job, especially if your lungs were hurting!
2006-02-12 6:07 PM
in reply to: #344224

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Elite
3650
200010005001002525
Laurium, MI
Subject: RE: February Freeze

thanks guys. They really aren't hurting that much, but I can feel a slight restriction. I am on singulair and have been thinking about going back to the doc, but I couldn't tell if I was really having difficulties still or if I was just expecting the meds to be a "wonder cure" and give me Lancelike VO2. I really don't have much of a baseline to compare it too, but now I think about it hard, I guess I have had runs that were much less restricted. I'll have to make that appointment sometime soon.

The funny thing is, before I was on singulair, running 3 miles under 30 min was a major accomplishment and I was usually dieing by the end.

and I'm not sure about exact placing either.  They weren't keeping track, just shouting out times as we crossed.  My friend Chris was there for support and estimated about 9 people ahead of me, so I really have no idea.  It was just nice to be a FOPer for once.



Edited by vortmax 2006-02-12 6:12 PM
2006-02-12 6:58 PM
in reply to: #344133

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Expert
1166
10001002525
Northern VA
Subject: RE: February Freeze
Great race! Way to improve in such a short period of time!


2006-02-12 7:03 PM
in reply to: #344239

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molto veloce mama
9311
500020002000100100100
Subject: RE: February Freeze
i remember the first winter i was on singulair. i loved xc skiing, but it was a love mixed with pain. that first winter on singulair i herringboned up a hill in COLD cold dry winter air, and was FINE. i almost cried. before that, i would have had to stop to catch my breath and would have been in pain by the top. so, in completely undertstand you're feelings of gratitude towards singulair. i switched because of insurance reasons (singulair was classified as an alergy drug and the co-pay went way up once claritin went over the counter). i really like advair. it keeps my lungs happy in the winter weather, and i have not had bronchitis once since i started on it (something i would get seasonally). anyway, just something for you to consider.
2006-02-12 8:07 PM
in reply to: #344264

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Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: February Freeze
Smokin'!!

Nice work!
2006-02-13 6:30 AM
in reply to: #344133

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Master
1573
10005002525
Red Sox Nation
Subject: RE: February Freeze
Awesome progress!  5K's sure do whet the appetite for the big races!  Glad you had such a great weekend, FOP'er!!!
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