Friday, August 20, 2010
Attempting sub 3 hour
I have not blogged for a while and I am ready to put a good effort into my races again. I did race in Boston in the spring of 2009 and was somewhat discouraged by my result. I started cycling and I really enjoy it. However, even though I have placed really well in the 2 sprint duathlons that I completed, I want to try and better my 3:02 marathon. Yeah, I want bragging rights for a sub 3. The training will be difficult. I have gained about 10 to 15 pounds since that 3:02.
Tuesday, January 27, 2009
1st indoor track race - 3000m
I was looking for a short race 5k or so that I could do over the winter, but didn't really want to do a race in the cold and possibly be snowed out. So I hooked up Ontario Masters Athletics and registered for my very first ever indoor track race.
I looked at the registration on Saturday and thought that I would be starting in 5th, based on the estimated and posted times. When I started out they put me at 7th or 8th way at the outside lane of the track. I was a little surprised and thought no problem I'll just go at my pace and see how it goes. Once I saw everyone go around the first bend I started to think wow they are moving fast, I must be going slow here. I picked it up and passed about 3 on the first straight away, 37 seconds in the 200m. Then passed a one or two more on the next laps. One was on the inside on the straight away and one that I can remember on the bend. I thought that there was only one person that was estimating a sub 10:00. I wanted to push my self and see if I could win or get at least 2nd. Around 1.5k I was breathing really hard and was starting to feel my form drop. I wanted to quit but held on and just tried to keep form and push hard. I checked my watch at the start/finish after pressing the lap button. I was still at 42 seconds a lap (pace for goal of 10:30). Three laps to go and puked just a bit, but sucked it back and just kept motoring. 1 lap to go and the clock was around 9 something. I just went as hard as I could on the last straight away and concentrated on extending my legs.
3:15, 3:28, 3:31 for a 10:14. I am happy with that!
I checked the entry list later when I got home and there were more that had entered the race. Everyone else in my heat except 1 had estimated a faster time than I. I placed 5th overall.
It was a blast and I can't wait until the fall. I think I want to concentrate on the shorter races for a bit after Boston.
Thursday, January 01, 2009
Boxing 10miler #2
The soup wasn't so good this year, but the footing along the trail was better. My intention in this race was not to get a great time, it was more to get familiar with the principle of starting out easy and increasing my pace at the end. I wanted to negative split the race.
Before the race even started I went over on my ankle. This is a common occurrence for me. After the first mile I didn't feel any pain any more. I also wore my orthotics for this race. Until this year I did not wear the orthotics for anything less in millage than the marathon. I found the following online to strengthen my ankles:
The Rehabilitation Program
1. Initially: Decrease inflammation with ice (20
minutes on/40 minutes off, then repeat), and elevation.
Aim for three to four times a day until
it doesn’t make it feel better (three to seven
days).
2. Range of motion exercises as able: Start with
moving toes up and down, then advance to
drawing the upper case alphabet with your toes,
two repetitions, three times a day.
3. Balance training: When able to bear weight,
stand in a doorway on one foot and balance for
as long as possible. When able to do for 60 seconds,
close eyes and hold for as long as possible,
if not the full 60 seconds, then continue on with
eyes open. Perform three to five times a day.
4. Backward walking: Once walking becomes
pain free, begin walking backwards. This will
help reintegrate some of the muscle affected by
the injury. Work on smoothing out your backward
gait.
5. Lateral walking: Walk side to side, bringing
your feet together with every step. As this becomes
stronger and more comfortable, work towards
crossing over the other foot and speeding
up as able.
6. Return to running: Running on grass with
shoes on/off and trail running (with shoes
please!) increases the ability of your muscles to
stabilize the ankle and respond quicker to unforeseen
surface alterations.
Such cross training will help prevent
an acute ankle sprain from becoming a chronic
or recurring problem. Incorporating these exercises
may be easier this time of year as we finish
our racing season and prepare for next year.
My first mile was a 6:45, then I pushed and got a 6:08. That was a little too fast for a "progressive increase in speed" and I backed off to 6:15, then 6:08. Soon after that I hit the hills and was not really paying too much attention. Up until after the last hill at the golf course I was passing people. I tried to pass on the gravel/ice trail. There was only enough good footing for a single file line, so I backed off to wait and pass later. I tried again on a road but there was ice there too. However, there two lines made from car tracks, but I had to get back in to get around a walker up ahead. There was a group that was running together for what seemed forever, I passed them on the downhills and they passed my on the uphills. On the last down hill near the YMCA I passed them and tried to pull away. I could hear them, they were still there. One guy wearing a full beard and Peterborough triathlon long sleeve cotton shirt passed me and continued to pull ahead about 300m away from the finish line. I tried to keep up with him but couldn't muster the speed. Within the last 2km my pace was as fast as 3:26 and as slow as 4:34 going up the smaller hills. My heart rate was fairly steady at an average of 171 beats for the entire race.
My final time was still a 3 minute something PB of 1:04:05. It is about on par for a VDOT of 55 if you take out the hills, which means I am starting to plateau.
Before the race even started I went over on my ankle. This is a common occurrence for me. After the first mile I didn't feel any pain any more. I also wore my orthotics for this race. Until this year I did not wear the orthotics for anything less in millage than the marathon. I found the following online to strengthen my ankles:
The Rehabilitation Program
1. Initially: Decrease inflammation with ice (20
minutes on/40 minutes off, then repeat), and elevation.
Aim for three to four times a day until
it doesn’t make it feel better (three to seven
days).
2. Range of motion exercises as able: Start with
moving toes up and down, then advance to
drawing the upper case alphabet with your toes,
two repetitions, three times a day.
3. Balance training: When able to bear weight,
stand in a doorway on one foot and balance for
as long as possible. When able to do for 60 seconds,
close eyes and hold for as long as possible,
if not the full 60 seconds, then continue on with
eyes open. Perform three to five times a day.
4. Backward walking: Once walking becomes
pain free, begin walking backwards. This will
help reintegrate some of the muscle affected by
the injury. Work on smoothing out your backward
gait.
5. Lateral walking: Walk side to side, bringing
your feet together with every step. As this becomes
stronger and more comfortable, work towards
crossing over the other foot and speeding
up as able.
6. Return to running: Running on grass with
shoes on/off and trail running (with shoes
please!) increases the ability of your muscles to
stabilize the ankle and respond quicker to unforeseen
surface alterations.
Such cross training will help prevent
an acute ankle sprain from becoming a chronic
or recurring problem. Incorporating these exercises
may be easier this time of year as we finish
our racing season and prepare for next year.
My first mile was a 6:45, then I pushed and got a 6:08. That was a little too fast for a "progressive increase in speed" and I backed off to 6:15, then 6:08. Soon after that I hit the hills and was not really paying too much attention. Up until after the last hill at the golf course I was passing people. I tried to pass on the gravel/ice trail. There was only enough good footing for a single file line, so I backed off to wait and pass later. I tried again on a road but there was ice there too. However, there two lines made from car tracks, but I had to get back in to get around a walker up ahead. There was a group that was running together for what seemed forever, I passed them on the downhills and they passed my on the uphills. On the last down hill near the YMCA I passed them and tried to pull away. I could hear them, they were still there. One guy wearing a full beard and Peterborough triathlon long sleeve cotton shirt passed me and continued to pull ahead about 300m away from the finish line. I tried to keep up with him but couldn't muster the speed. Within the last 2km my pace was as fast as 3:26 and as slow as 4:34 going up the smaller hills. My heart rate was fairly steady at an average of 171 beats for the entire race.
My final time was still a 3 minute something PB of 1:04:05. It is about on par for a VDOT of 55 if you take out the hills, which means I am starting to plateau.
Tuesday, October 21, 2008
Toronto Goodlife Marathon Lessons
I came up to the starting line early enough to get a good position. I asked a guy next to me what time he was trying for. He said 3:20. When he said that, the first thing that came to mind was the thought that I may not be close enough to the start. My goal for this race was 2:56. This time was based on the 8k result from a race in June after the May marathon. The time was without any training for short races. I used that to determine my training paces and trained as best as I could to Interval, Threshold and Marathon paces, with getting my peak mileage up to 132k. He asked me what time I was trying for and I said sub 3 hour. 5 minutes before the race was to start I stripped down to my shorts, singlet, hat and gloves. I then wrapped myself in the silver blanket that I kept from last year and waited for the start. We moved up to the front, with the crowd and then in a short bit the horn went off.
I had preset my garmin to track a 2:58 marathon with the running buddy. Hit the done and I thought I was done. After running for about 300m I realised it was not done. I had to press the start button again. The first k was really fast, because the timer didn't start until later, right. The second k was sub 4:00. oops. next 4:02.... many sub 4:10's. Then the garmin started telling me to slow down, and was beeping at me. It never stopped doing that until the last 3k. Early on it seemed like a couple of runners were testing me, especially up the Hogs Hollow hill. I kept to what I thought was an easy pace. Around 10k I started to second guess my pace. However, I kept going. It is downhill after all. At 15k I took my first gel. I kept checking my k times, a 4:18 appeared around 17k. I picked the pace back up after that, but I knew I wasn't as light and free flowing. I had set out a pace and plan for my wife, kids and mother in-law to cheer me on at different points in the race and was looking forward to seeing them. I got a big surprise from Kelly, who I started running with at the running room store at York Mills running room. She screamed like crazy when she saw me. Jesse and Laurie were there too, just before the half way point cheering me on. It was great to see the people you know. At the half way point the half marathoners and the full marathoners split. One guy almost went the wrong way, and I yelled out this way! I was hoping he would pull me forward, but he seemed to slow down. I could feel the legs getting tired not much later, but said to myself "this is what champions are made of" gotta keep going, so I did. I took another gel around 24k. A little later Chris yelled out that I was doing well and cheered me on. Around the 30k, I knew one of the guys from work would be there waiting for me at the time I set out. Right on the 30k mat I caught up to and passed the first female in the race. I knew this because someone yelled out your the third female around the time I passed her a while back. I passed the turn on the gravel, then all of the sudden the legs just started to get really tight. I took a gel, but it didn't seem to help. I was disappointed and I gave up. I started to walk. I really thought I couldn't keep going. This is at 34k. I thought I was done. Then all of the sudden, like in London a volunteer on her bike was helping me out. Telling me what I already knew, but was still helpful, I was ahead of a lot of people. Top 20. But the legs were just hurting on every step! A spectator, someone by looking at him you would never think he would understand, but he said something, can't remember what the hell it was but it was good. With a pat on the back it caused me to think "mind over matter" and got running again! The legs were hurting big time! I stopped again, walked by a cheering station were I saw Chris again. He said common' dig deep! I said that I was spent, and walked for another minute or so. Then for some reason, I thought I could still get a sub 3 or PB. Started running, the pain was still there, but I was able to ignore it. I have no idea how. I dropped the jaw in a realaxed sort of sick state. I didn't care how I looked, or how I ran, just did it. I caught up and passed some people and just kept going, up the damn hill to Queens park and just kept going. More passed me closer to the end. One guy with 3 others pulling him along beat me, but that's ok. I finished in 3:02, with 3 PB's in 1/2 marathon, 30k and full marathon times!
What are the lessons that I think I can pick up from this? The threshold pace training and interval training were completed at pace or faster. I never went slower for those paces. However, my marathon pace runs were a different story. I could never start slow and finish fast. One of the runs was in high humidity and heat and I still tried to go at 4:10. I need to train like I want to finish; finish at pace or faster!
I will get that sub 3:00 hour, but that may need to wait for a while.
I had preset my garmin to track a 2:58 marathon with the running buddy. Hit the done and I thought I was done. After running for about 300m I realised it was not done. I had to press the start button again. The first k was really fast, because the timer didn't start until later, right. The second k was sub 4:00. oops. next 4:02.... many sub 4:10's. Then the garmin started telling me to slow down, and was beeping at me. It never stopped doing that until the last 3k. Early on it seemed like a couple of runners were testing me, especially up the Hogs Hollow hill. I kept to what I thought was an easy pace. Around 10k I started to second guess my pace. However, I kept going. It is downhill after all. At 15k I took my first gel. I kept checking my k times, a 4:18 appeared around 17k. I picked the pace back up after that, but I knew I wasn't as light and free flowing. I had set out a pace and plan for my wife, kids and mother in-law to cheer me on at different points in the race and was looking forward to seeing them. I got a big surprise from Kelly, who I started running with at the running room store at York Mills running room. She screamed like crazy when she saw me. Jesse and Laurie were there too, just before the half way point cheering me on. It was great to see the people you know. At the half way point the half marathoners and the full marathoners split. One guy almost went the wrong way, and I yelled out this way! I was hoping he would pull me forward, but he seemed to slow down. I could feel the legs getting tired not much later, but said to myself "this is what champions are made of" gotta keep going, so I did. I took another gel around 24k. A little later Chris yelled out that I was doing well and cheered me on. Around the 30k, I knew one of the guys from work would be there waiting for me at the time I set out. Right on the 30k mat I caught up to and passed the first female in the race. I knew this because someone yelled out your the third female around the time I passed her a while back. I passed the turn on the gravel, then all of the sudden the legs just started to get really tight. I took a gel, but it didn't seem to help. I was disappointed and I gave up. I started to walk. I really thought I couldn't keep going. This is at 34k. I thought I was done. Then all of the sudden, like in London a volunteer on her bike was helping me out. Telling me what I already knew, but was still helpful, I was ahead of a lot of people. Top 20. But the legs were just hurting on every step! A spectator, someone by looking at him you would never think he would understand, but he said something, can't remember what the hell it was but it was good. With a pat on the back it caused me to think "mind over matter" and got running again! The legs were hurting big time! I stopped again, walked by a cheering station were I saw Chris again. He said common' dig deep! I said that I was spent, and walked for another minute or so. Then for some reason, I thought I could still get a sub 3 or PB. Started running, the pain was still there, but I was able to ignore it. I have no idea how. I dropped the jaw in a realaxed sort of sick state. I didn't care how I looked, or how I ran, just did it. I caught up and passed some people and just kept going, up the damn hill to Queens park and just kept going. More passed me closer to the end. One guy with 3 others pulling him along beat me, but that's ok. I finished in 3:02, with 3 PB's in 1/2 marathon, 30k and full marathon times!
What are the lessons that I think I can pick up from this? The threshold pace training and interval training were completed at pace or faster. I never went slower for those paces. However, my marathon pace runs were a different story. I could never start slow and finish fast. One of the runs was in high humidity and heat and I still tried to go at 4:10. I need to train like I want to finish; finish at pace or faster!
I will get that sub 3:00 hour, but that may need to wait for a while.
Monday, August 11, 2008
South Huron Trail Run - 08
This race has been running every year since 2004. I have run in it every year. This year I tried running in this race with my orthotics. Here is a little history of why.
In 2005 I ran without orthotics. I did well that year, getting my 10k time below 40 minutes. However, mys shins would get really sore. The long story can be found in earlier posts. Eventually I got them. I would train in the orthotics and then race upto 1/2 marathon distance without them. My marathon training was related so much to the actual race conditions and I did not want to make any changes so I ran with them for the two marathons I have run so far. The last few months I wanted to train for the marathon without them. I thought that they may help by lightning up the shoe. My calf locked up a few weeks ago, so I went back to wearing them. In doing so I found that the general running flow seemed easier. After 2 days of rest I started wearing them and the calf has been fine since.
I started the race off close to the lead pack. Christian who has recently started to run again entered the race was also in front of me until about 600m into the race. This is were a really skinny tall girl (Lydia Willemse) started to pass me. I tried to keep with her for a bit, but decided when I hit the boardwalk to just stick to the plan. The shoes felt a little heavier but I don't think that they were slowing me down. I didn't get that great of a flow feeling though either. It started to rain before the race start but it was getting heavier as the race went on. One or 2 more guys passed me and I passed the young guy (Patrick Hartman) I think who beat me last year. Between the 4 and 5k mark I passed a young teenager(Jeremy Walsh), but couldn't keep with him for more than a k. He pulled ahead and I just couldn't get going. The legs felt good. I am sure that the speed was there but my lungs just wouldn't give me more oxygen. Probably has something to do with the interval training I did for the last month. I kept trying to catch up with the blue and red shirts, but just couldn't do it. I saw Ken ahead of me when I was over the bridge and he was back on the way down the trail. Ausome! I had bad thoughts of not getting my time, not sure exactly why. May have something to do with being a home town race. I also looked back and saw another girl. What the heck. hahaha... good for them.. I am glad to see them doing so well. I held on and just tried to concentrate on the running, trying to keep my pace below 3:55. On the way up the little hill, just before the end of the race, I went over on my ankle when my foot landed on a rock. I did the exact same thing last week, but at the start of my long run. It was much worse then though. It took about 50m to shake off a limp, while running. I ran as hard as I could as soon as I saw the finish line. I crossed it at 31:22.
The trail run is harder so my time is expected to be slower that on the road. I should be happy with the result, but for some reason I am just satisfied or re leaved. I am happy because it is a personal record, but I am not because I was truly hoping to get under the 31 minutes. Maybe next year. The ankle feels ok, but I gotta start doing some strength training on it.
In 2005 I ran without orthotics. I did well that year, getting my 10k time below 40 minutes. However, mys shins would get really sore. The long story can be found in earlier posts. Eventually I got them. I would train in the orthotics and then race upto 1/2 marathon distance without them. My marathon training was related so much to the actual race conditions and I did not want to make any changes so I ran with them for the two marathons I have run so far. The last few months I wanted to train for the marathon without them. I thought that they may help by lightning up the shoe. My calf locked up a few weeks ago, so I went back to wearing them. In doing so I found that the general running flow seemed easier. After 2 days of rest I started wearing them and the calf has been fine since.
I started the race off close to the lead pack. Christian who has recently started to run again entered the race was also in front of me until about 600m into the race. This is were a really skinny tall girl (Lydia Willemse) started to pass me. I tried to keep with her for a bit, but decided when I hit the boardwalk to just stick to the plan. The shoes felt a little heavier but I don't think that they were slowing me down. I didn't get that great of a flow feeling though either. It started to rain before the race start but it was getting heavier as the race went on. One or 2 more guys passed me and I passed the young guy (Patrick Hartman) I think who beat me last year. Between the 4 and 5k mark I passed a young teenager(Jeremy Walsh), but couldn't keep with him for more than a k. He pulled ahead and I just couldn't get going. The legs felt good. I am sure that the speed was there but my lungs just wouldn't give me more oxygen. Probably has something to do with the interval training I did for the last month. I kept trying to catch up with the blue and red shirts, but just couldn't do it. I saw Ken ahead of me when I was over the bridge and he was back on the way down the trail. Ausome! I had bad thoughts of not getting my time, not sure exactly why. May have something to do with being a home town race. I also looked back and saw another girl. What the heck. hahaha... good for them.. I am glad to see them doing so well. I held on and just tried to concentrate on the running, trying to keep my pace below 3:55. On the way up the little hill, just before the end of the race, I went over on my ankle when my foot landed on a rock. I did the exact same thing last week, but at the start of my long run. It was much worse then though. It took about 50m to shake off a limp, while running. I ran as hard as I could as soon as I saw the finish line. I crossed it at 31:22.
The trail run is harder so my time is expected to be slower that on the road. I should be happy with the result, but for some reason I am just satisfied or re leaved. I am happy because it is a personal record, but I am not because I was truly hoping to get under the 31 minutes. Maybe next year. The ankle feels ok, but I gotta start doing some strength training on it.
Sunday, July 06, 2008
Peterborough Half Tri - Relay Run
Very exciting! Seeing all the swimmers take off in the water. It was also a strange feeling to be a spectator of a race and then be part of it. I was part of a relay team. There were about 5 Whitby Tiger teams. I was on the "Whitby Tiger Shark" team. Our team came in at 4:55. I think there were about 20 teams a together and over 400 tri-athletes.
I was waiting for Brenda at her bike transfer area. It is difficult to stay warmed up when you aren't sure of exactly the time that she will be in. But the weather really helped in that area. It was hot and sunny. She arrived, hung the bike put her foot out, I ripped the time chip off and wrapped it on my leg. I took a relaxing breath and bolted off.
Through the gate and to the left, I started passing people right away. Then all of the sudden a lady passed me, I think it was someone else doing a relay. I didn't want to go out to fast, stayed back for about 300 m and ended up passing her. I did the first k in 3:50... ooops. I slowed down a little for the next one, but I was passing a lot of people. I felt kind of sorry for them, but I was on a training mission; 4:10/km. I knew it may be too difficult, but I was going to try it out. The first few kilometers were on grass in an odd loop. Ang (Angela) must have been already out of that area because I saw Amanda, who was out of the transition area later. I was hoping that I might be able to catch them, but they were too far ahead.
I got out onto the road, man it was hot I could feel it coming through my racing flats! Just before the race, a couple of the guys said something about hills. I asked there's hills? Pat said, you just wait! Now I could see this really steep hill in front of me. Just before the bottom we turned and I thought oh that's good. Looked further up, oh no where is the turn around? All I see are rolling hills. But kept on motoring, not really paying too much attention to keeping the 4:10 pace. People were saying good run as I passed them by. I wonder what they said to themselves if they realized I was relay.
Even at 8k I was feeling the heat and a little winded. The legs were ok. I made it up a few hills and saw Ange and Amanda on the way back. I thought the turn around can't be that much further. It was just after the 10k, duh! It was neat at the top of the hill, looking down I could see a huge crowd of runners, lined up and then up ahead a little was some good distance between runners, about 1 to 2 km away from my position. It kind of gave me some motivation to pass them to get to the open space. I kept going by feel and tried to keep a good effort going, not worrying too much about the times.
I could also see the front of Chris' green singlet, way back.. :-). Down the hills, up the hills, it was hard work. I was dying asking for gel's as I passed by the stands, they stared at me in this glazed look. At the bottom of the hill it was getting more difficult to pass the other racer's. A number of them were doing very well! It was very impressive, knowing they swam and then biked already for 3 or so hours and were still running at such a good pace! It was just ausome. I finally got a gel and I had trouble opening it. I ripped it off with my teeth and got a very small hole open. It was not easy getting the stuff out.
I was going through the parking lot near tiger island. Jesse yelled out here comes Rob, that gave me a great boost! I waved at everyone as I passed by, but I was going too fast for them(:-), they were busy setting things up. I passed the finish line to do the final quick loop of about 4k. On the cool grass near some trees. I was still passing people on the grass, I was coming up to the last turn. This guy just in front of me took off like a bullet, I was shocked. How could he be doing this after all, I was a relay guy. I tried to give it, but I was out of gas.
I finished with a PR of 1:29:22. Sub 3 hour marathon, in better weather, here I come and the hard training begins!
Break down of the run:
5k splits: 20:22,21:00, 21:12, 22:08, 4:45 for the last 1.1k
I was waiting for Brenda at her bike transfer area. It is difficult to stay warmed up when you aren't sure of exactly the time that she will be in. But the weather really helped in that area. It was hot and sunny. She arrived, hung the bike put her foot out, I ripped the time chip off and wrapped it on my leg. I took a relaxing breath and bolted off.
Through the gate and to the left, I started passing people right away. Then all of the sudden a lady passed me, I think it was someone else doing a relay. I didn't want to go out to fast, stayed back for about 300 m and ended up passing her. I did the first k in 3:50... ooops. I slowed down a little for the next one, but I was passing a lot of people. I felt kind of sorry for them, but I was on a training mission; 4:10/km. I knew it may be too difficult, but I was going to try it out. The first few kilometers were on grass in an odd loop. Ang (Angela) must have been already out of that area because I saw Amanda, who was out of the transition area later. I was hoping that I might be able to catch them, but they were too far ahead.
I got out onto the road, man it was hot I could feel it coming through my racing flats! Just before the race, a couple of the guys said something about hills. I asked there's hills? Pat said, you just wait! Now I could see this really steep hill in front of me. Just before the bottom we turned and I thought oh that's good. Looked further up, oh no where is the turn around? All I see are rolling hills. But kept on motoring, not really paying too much attention to keeping the 4:10 pace. People were saying good run as I passed them by. I wonder what they said to themselves if they realized I was relay.
Even at 8k I was feeling the heat and a little winded. The legs were ok. I made it up a few hills and saw Ange and Amanda on the way back. I thought the turn around can't be that much further. It was just after the 10k, duh! It was neat at the top of the hill, looking down I could see a huge crowd of runners, lined up and then up ahead a little was some good distance between runners, about 1 to 2 km away from my position. It kind of gave me some motivation to pass them to get to the open space. I kept going by feel and tried to keep a good effort going, not worrying too much about the times.
I could also see the front of Chris' green singlet, way back.. :-). Down the hills, up the hills, it was hard work. I was dying asking for gel's as I passed by the stands, they stared at me in this glazed look. At the bottom of the hill it was getting more difficult to pass the other racer's. A number of them were doing very well! It was very impressive, knowing they swam and then biked already for 3 or so hours and were still running at such a good pace! It was just ausome. I finally got a gel and I had trouble opening it. I ripped it off with my teeth and got a very small hole open. It was not easy getting the stuff out.
I was going through the parking lot near tiger island. Jesse yelled out here comes Rob, that gave me a great boost! I waved at everyone as I passed by, but I was going too fast for them(:-), they were busy setting things up. I passed the finish line to do the final quick loop of about 4k. On the cool grass near some trees. I was still passing people on the grass, I was coming up to the last turn. This guy just in front of me took off like a bullet, I was shocked. How could he be doing this after all, I was a relay guy. I tried to give it, but I was out of gas.
I finished with a PR of 1:29:22. Sub 3 hour marathon, in better weather, here I come and the hard training begins!
Break down of the run:
5k splits: 20:22,21:00, 21:12, 22:08, 4:45 for the last 1.1k
Sunday, June 01, 2008
Alfie Shrubb
The result of this race was a very pleasant surprise. In the morning I was thinking about just running it. My legs were feeling tight and the back of the calves a little weird. However, as the morning progressed I started to feel better. I had a real hard time staying positive. I think I was a little worried about how the results would turn out. It is only 3 weeks after my last marathon. I met the Whitby Tigers at the school, we chatted for a bit and then I went with my wife and kids to the start line. I don't know what the heck I was thinking leaving for a 4km warmup with just over 25 minutes to go before the race... I got back and barely had time to stretch. I would have preferred to have done some strides, but oops.
Jessie came up to me to wish me good luck just before the race was to get started. That was so cool! Thanks. I get into a mode where I just concentrate on the race sometimes and today was it. For the first km I felt OK. There were about 15 people out in front of me. Johny the jogger passed me and I thought OK, just settle in here don't get too worked up. 3:25 at the first k marker, ooops way too fast? I kept going at what seemed a reasonable pace by feel. Then a few people started to drop off, I thought OK with these short races I find I finish in a relative position to where I am at early in the race. I was happy with where I was. Then the hill at 2.5km, it slowed me down a little. Over the hill and down the other side, at this point we caught up to a number of walkers. It was difficult to pass Johnny, I tried a couple times. I felt strong but didn't want to push too hard, so I backed off so I didn't knock anyone over. Just before the half way point I passed him. I was starting to feel the legs now, but I thought I can still keep going. Now came the really fun part. All the Whitby tigers that were in the race could see me coming back, everyone of them cheered me on. I wanted to say thanks, but I kept my concentration focused. THANK YOU all for your support. I had to keep going now, I had to do the best I could in this race. That hill though really got to me coming back. I was breathing fairly hard at the top. On the way down, I concentrated on my stride making sure that I was landing with my feet beneath me not in front. My breath seemed to come back a little and I just tried to hang in there. I actually thought "my it's going to be tough to break 32 minutes". About 300 meters or so from the finish Rob and Amanda were cheering me on. Rob said the closest guy is about 25yards back. I actually slowed down thinking I was ahead enough, just ride it in. I was starting to hurt pretty bad. I heard some footsteps and just pushed as hard as I could, about 10m out from the finish line I gaged, I was trying to hold back the puke! Then just at the finish line I actually puked, but kept it in and swallowed it! I had no idea what my time was!
I went to my wife got my training shoes on, then went back to meet the gang near the finish. They congratulated me and asked about my time. Chris thought I may have been under 30 minutes, but the chip time was 30:11. I am very happy with that. I met Ed Whitlock, the famous runner that ran a 2:54 marathon at age 73! What a treat. Thanks to Chris for letting me know that he was there.
Now what does this mean for future training... I think more of the same, increasing distance, marathon pace (according to Jack Daniels' VDOT ) and then some thresholds. I didn't loose speed, I've gained it back and then some.
Jessie came up to me to wish me good luck just before the race was to get started. That was so cool! Thanks. I get into a mode where I just concentrate on the race sometimes and today was it. For the first km I felt OK. There were about 15 people out in front of me. Johny the jogger passed me and I thought OK, just settle in here don't get too worked up. 3:25 at the first k marker, ooops way too fast? I kept going at what seemed a reasonable pace by feel. Then a few people started to drop off, I thought OK with these short races I find I finish in a relative position to where I am at early in the race. I was happy with where I was. Then the hill at 2.5km, it slowed me down a little. Over the hill and down the other side, at this point we caught up to a number of walkers. It was difficult to pass Johnny, I tried a couple times. I felt strong but didn't want to push too hard, so I backed off so I didn't knock anyone over. Just before the half way point I passed him. I was starting to feel the legs now, but I thought I can still keep going. Now came the really fun part. All the Whitby tigers that were in the race could see me coming back, everyone of them cheered me on. I wanted to say thanks, but I kept my concentration focused. THANK YOU all for your support. I had to keep going now, I had to do the best I could in this race. That hill though really got to me coming back. I was breathing fairly hard at the top. On the way down, I concentrated on my stride making sure that I was landing with my feet beneath me not in front. My breath seemed to come back a little and I just tried to hang in there. I actually thought "my it's going to be tough to break 32 minutes". About 300 meters or so from the finish Rob and Amanda were cheering me on. Rob said the closest guy is about 25yards back. I actually slowed down thinking I was ahead enough, just ride it in. I was starting to hurt pretty bad. I heard some footsteps and just pushed as hard as I could, about 10m out from the finish line I gaged, I was trying to hold back the puke! Then just at the finish line I actually puked, but kept it in and swallowed it! I had no idea what my time was!
I went to my wife got my training shoes on, then went back to meet the gang near the finish. They congratulated me and asked about my time. Chris thought I may have been under 30 minutes, but the chip time was 30:11. I am very happy with that. I met Ed Whitlock, the famous runner that ran a 2:54 marathon at age 73! What a treat. Thanks to Chris for letting me know that he was there.
Now what does this mean for future training... I think more of the same, increasing distance, marathon pace (according to Jack Daniels' VDOT ) and then some thresholds. I didn't loose speed, I've gained it back and then some.
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