5K at a 5:30 pace tonight at lunch.
5:30 is the slowest I am going to run over the next two weeks.
4 months ago
Wednesday, January 9, 2013
Tuesday, January 8, 2013
76 Hours
Its been 76 hours since I last laced up for 6 hours at the Toronto Track and Field Club. I intend on running last night at work but something more important took my time so I didn't get a chance to run until I logged 5K on this Evenings Lunch Break. Took it easy , 6:00 pace and mostly everything felt OK ... little stiff at first but its didn't take long to feel fluid again.
Sunday, the day after the 6 hour run I learned a bit about what slowed me down during the last hour of the race. For the second consecutive Ultra I had overheated and was covered with the tell tale rash that I get. I went out really slow on Saturday and after an hour picked up the pace. I should have help that pace and managed the heat better through the end of the run. I remember finishing and realizing just how darn hot I was. I think I sold myself slightly short in the S Cap department and probably would have been better off on doubling up the dose. So I was a bit dumb about things but that just the way it goes. In spite of making the last hour allot tougher then it had to be I am very pleased that I still managed to go a little longer then last year posting a PB only 5 days into the new year.
Sunday, the day after the 6 hour run I learned a bit about what slowed me down during the last hour of the race. For the second consecutive Ultra I had overheated and was covered with the tell tale rash that I get. I went out really slow on Saturday and after an hour picked up the pace. I should have help that pace and managed the heat better through the end of the run. I remember finishing and realizing just how darn hot I was. I think I sold myself slightly short in the S Cap department and probably would have been better off on doubling up the dose. So I was a bit dumb about things but that just the way it goes. In spite of making the last hour allot tougher then it had to be I am very pleased that I still managed to go a little longer then last year posting a PB only 5 days into the new year.
Saturday, January 5, 2013
Run for Kids - 6 Hour Ultra - Jan 5, 2103
First Ultra of 2013 is in the log books. Did the Run for Kids 6 Hour Race at the Toronto Track and Field indoor track at York University today.
Grant rode down with me , left around 5:20 am picked him up then had a giant breakfast at Tims is Orangeville arriving at York a little before 08:00 am. I was a little tired waking up hourly through the night. Its not unusual not to sleep well before a race but it may of had something to to with the 2/3rds of a large Pizza that I ate for Dinner last night.
The Race started shortly after 09:00 am. Went out real easy on the 232m track logging 9.532K in the first hour. Gelled at the 45 minutes mark and ever 30 minutes there after and took 1 S Cap on the hour and every hour there after. Picked it up a bit through the 2nd hour getting 19.76K done. About 2 hours in I noticed some muscle pain through my upper legs but I though it would pass. I flew through the 3rd and 4th hour passing the 40.22K mark at 4 hours. I felt strong although the ever present muscle pain was still there and getting worse. The 5th hour started out pretty well but it was becoming difficult to keep pace. At around 4:45 I fell off pace , gelling and walking a lap. I knew that the "A" goal of 60K wasn't going to be possible to I searched for a new gear hoping to surpass last years 55.57 K distance. Struggled to find a new pace to make my goal and didn't settle into a new pace until after I gelled again at the 5:15 mark I was going to take another S Cap at the 5:30 mark but didn't dare stop for a moment knowing how hard it would be to get going again. With 20 minutes to go I was at 53.704k and felt confident that I could get to 56K. My plan was to continue to shuffle along until I passed 56K then I could walk the remaining time. I managed to keep going an passed 56.03K in 5hrs56min23 seconds adding a PB to the start of my season.
I finished 8th out of 36 participants and I was 5th out of 22 Men.
Splits ....
Grant rode down with me , left around 5:20 am picked him up then had a giant breakfast at Tims is Orangeville arriving at York a little before 08:00 am. I was a little tired waking up hourly through the night. Its not unusual not to sleep well before a race but it may of had something to to with the 2/3rds of a large Pizza that I ate for Dinner last night.
The Race started shortly after 09:00 am. Went out real easy on the 232m track logging 9.532K in the first hour. Gelled at the 45 minutes mark and ever 30 minutes there after and took 1 S Cap on the hour and every hour there after. Picked it up a bit through the 2nd hour getting 19.76K done. About 2 hours in I noticed some muscle pain through my upper legs but I though it would pass. I flew through the 3rd and 4th hour passing the 40.22K mark at 4 hours. I felt strong although the ever present muscle pain was still there and getting worse. The 5th hour started out pretty well but it was becoming difficult to keep pace. At around 4:45 I fell off pace , gelling and walking a lap. I knew that the "A" goal of 60K wasn't going to be possible to I searched for a new gear hoping to surpass last years 55.57 K distance. Struggled to find a new pace to make my goal and didn't settle into a new pace until after I gelled again at the 5:15 mark I was going to take another S Cap at the 5:30 mark but didn't dare stop for a moment knowing how hard it would be to get going again. With 20 minutes to go I was at 53.704k and felt confident that I could get to 56K. My plan was to continue to shuffle along until I passed 56K then I could walk the remaining time. I managed to keep going an passed 56.03K in 5hrs56min23 seconds adding a PB to the start of my season.
I finished 8th out of 36 participants and I was 5th out of 22 Men.
Splits ....
LAP = 0.232489 Meters
LAP# Time Elapsed Time
1: 1:53 1:53
2: 1:35 3:28
3: 1:34 5:01
4: 1:34 6:34
5: 1:33 8:06
6: 1:35 9:41
7: 1:32 11:13
8: 1:34 12:46
9: 1:34 14:20
10: 1:33 15:52
11: 1:33 17:25
12: 1:34 18:59
13: 1:28 20:26
14: 1:28 21:54
15: 1:33 23:26
16: 1:01 24:27
17: 1:28 25:54
18: 1:30 27:23
19: 1:32 28:54
20: 1:30 30:24
21: 1:30 31:53
22: 1:28 33:20
23: 1:28 34:48
24: 1:28 36:15
25: 1:29 37:44
26: 1:29 39:13
27: 1:31 40:44
28: 1:31 42:14
29: 1:32 43:46
30: 1:40 45:26 GEL
31: 1:35 47:00
32: 1:30 48:29
33: 1:28 49:57
34: 1:27 51:23
35: 1:20 52:42 36: 1:20 54:01
37: 1:22 55:23
38: 1:20 56:43
39: 1:16 57:58
40: 1:17 59:15
41: 1:17 1:00:31 S CAP Elapsed Distance = 9.532
42: 1:23 1:01:54
43: 1:36 1:03:29
44: 1:23 1:04:52
45: 1:24 1:06:15 46: 1:27 1:07:41
47: 1:26 1:09:07
48: 1:26 1:10:32
49: 1:27 1:11:58
50: 1:27 1:13:25 51: 1:25 1:14:49
52: 1:22 1:16:10 Gel
53: 1:25 1:17:34
54: 1:43 1:19:17
55: 1:30 1:20:47 56: 1:28 1:22:14
57: 1:26 1:23:40
58: 1:20 1:24:59
59: 1:25 1:26:24
60: 1:20 1:27:43 61: 1:19 1:29:02
62: 1:17 1:30:18
63: 1:20 1:31:37
64: 1:16 1:32:53
65: 1:15 1:34:08 66: 1:11 1:35:18
67: 1:11 1:36:29
68: 1:12 1:37:41
69: 1:12 1:38:53
70: 1:14 1:40:06 71: 1:12 1:41:18
72: 1:26 1:42:43
73: 1:26 1:44:09
74: 1:21 1:45:29
75: 1:41 1:47:09 76: 1:28 1:48:36
77: 1:29 1:50:05
78: 1:23 1:51:27
79: 1:22 1:52:49
80: 1:19 1:54:07 81: 1:19 1:55:26
82: 1:16 1:56:42
83: 1:15 1:57:56
84: 1:18 1:59:14
85: 1:19 2:00:32 S CAP Elapsed Distance = 19.76 km 86: 1:22 2:01:54
87: 1:35 2:03:29
88: 1:25 2:04:53
89: 1:19 2:06:11
90: 1:24 2:07:35 91: 1:18 2:08:52
92: 1:16 2:10:08
93: 1:16 2:11:23
94: 1:18 2:12:41
95: 1:20 2:14:00
96: 1:37 2:15:36 Gel
97: 1:26 2:17:02
98: 1:18 2:18:19
99: 1:20 2:19:38
100: 1:17 2:20:55
101: 1:17 2:22:11
102: 1:13 2:23:23
103: 1:15 2:24:38
104: 1:13 2:25:51
105: 1:13 2:27:03
106: 1:13 2:28:15
107: 1:13 2:29:27
108: 1:14 2:30:41
109: 1:13 2:31:54
110: 1:13 2:33:06 111: 1:14 2:34:20
112: 1:14 2:35:33
113: 1:14 2:36:46
114: 1:15 2:38:00
115: 1:16 2:39:15 116: 1:16 2:40:30
117: 1:18 2:41:48
118: 1:19 2:43:06
119: 1:17 2:44:23
120: 1:40 2:46:03 Gel
121: 1:30 2:47:32
122: 1:27 2:48:58
123: 1:31 2:50:29
124: 1:26 2:51:55
125: 1:10 2:53:04 126: 1:05 2:54:08
127: 1:03 2:55:11
128: 1:04 2:56:14
129: 1:26 2:57:39
130: 1:28 2:59:07 131: 1:29 3:00:35 S CAP Elapsed Distance = 30.456 km
132: 1:41 3:02:15
133: 1:30 3:03:45
134: 1:32 3:05:17
135: 1:27 3:06:44 136: 1:29 3:08:12
137: 1:27 3:09:39
138: 1:23 3:11:01
139: 1:21 3:12:21
140: 1:20 3:13:41
141: 1:26 3:15:07 Gel
142: 1:45 3:16:52
143: 1:31 3:18:22
144: 1:31 3:19:52
145: 1:38 3:21:29 146: 1:25 3:22:54
147: 1:24 3:24:17
148: 1:21 3:25:38
149: 1:21 3:26:59
150: 1:22 3:28:20 151: 1:20 3:29:40
152: 1:20 3:30:59
153: 1:19 3:32:18
154: 1:21 3:33:38
155: 1:21 3:34:59 156: 1:21 3:36:20
157: 1:23 3:37:42
158: 1:19 3:39:01
159: 1:23 3:40:23
160: 1:23 3:41:45 161: 1:20 3:43:04
162: 1:22 3:44:25
163: 1:20 3:45:45 Gel
164: 1:50 3:47:34
165: 1:38 3:49:12 166: 1:33 3:50:45
167: 1:35 3:52:19
168: 1:26 3:53:44
169: 1:34 3:55:18
170: 1:25 3:56:42
171: 1:24 3:58:06
172: 1:24 3:59:30
173: 1:24 4:00:53 S CAP Elapsed Distance = 40.220 km
174: 1:43 4:02:35
175: 1:45 4:04:19 176: 1:34 4:05:52
177: 1:29 4:07:21
178: 1:25 4:08:46
179: 1:28 4:10:13
180: 1:30 4:11:42 181: 1:29 4:13:10
182: 1:28 4:14:37
183: 2:03 4:16:39 Gel
184: 1:45 4:18:24
185: 1:45 4:20:09 186: 1:34 4:21:42
187: 1:34 4:23:15
188: 1:33 4:24:48
189: 1:35 4:26:22
190: 1:32 4:27:54 191: 1:35 4:29:28
192: 1:32 4:31:00
193: 1:36 4:32:36
194: 1:36 4:34:11
195: 1:35 4:35:46 196: 1:31 4:37:17
197: 1:31 4:38:48
198: 1:30 4:40:17
199: 1:38 4:41:55
200: 1:42 4:43:36
201: 3:05 4:46:41 Gel + Walk
202: 2:49 4:49:29 Walk
203: 1:56 4:51:24
204: 1:51 4:53:15
205: 1:50 4:55:04 206: 1:46 4:56:50
207: 1:45 4:58:34
208: 1:46 5:00:19 S CAP Elapsed Distance = 48.357 km
209: 1:41 5:02:00
210: 1:45 5:03:44 211: 2:04 5:05:48
212: 1:44 5:07:31
213: 1:43 5:09:13
214: 1:48 5:11:01
215: 1:42 5:12:42 216: 1:40 5:14:21
217: 2:11 5:16:31 Gel
218: 1:46 5:18:17
219: 1:43 5:19:59
220: 1:37 5:21:36 221: 1:41 5:23:16
222: 1:42 5:24:58
223: 1:39 5:26:37
224: 1:36 5:28:12
225: 1:36 5:29:47 226: 1:35 5:31:22
227: 1:36 5:32:57
228: 1:37 5:34:33
229: 1:36 5:36:09
230: 1:37 5:37:46 231: 1:34 5:39:19
232: 1:39 5:40:57
233: 1:43 5:42:40
234: 1:40 5:44:19
235: 1:42 5:46:01 236: 1:43 5:47:44
237: 1:44 5:49:27
238: 1:43 5:51:10
239: 1:44 5:52:53
240: 1:41 5:54:34
241: 1:49 5:56:23 Elapsed Distance = 56.03
Friday, January 4, 2013
Run before the Run for Kids
Not much sleep and a little tired after Blue last night so I geared it down to a 6:00 pace covering 5K at lunch.
Thursday, January 3, 2013
No Pain
Its weird but when things don't hurt you don't really notice!
5K done at a 5:30 pace today at lunch.
5K done at a 5:30 pace today at lunch.
Wednesday, January 2, 2013
Tuesday, January 1, 2013
Progressive Run... it wasn't so bad!
First 10K of 2012 logged at lunch. Worked on speed again , 3K at a 5:30 pace, 3K at a 5:00 pace , 3K at a 4:30 pace followed by a 1K cool down.
Things work pretty well . Unlike last week the 5:00 pace didn't seem all that fast but that changed when I geared up to a 4:30 pace. I am still protecting the right foot curling the toes. The foot had a bit of a burn going on. Left ankle is still a bit tender but the speed agreed with it. Breathing wasn't all that heavy and with the cooler temps and the fan on me I wasn't all that hot.
With the exception of my 6 hour run on Saturday between now and ATB I am going to focus on speed indoors but when I take it outside its all about just being there.
A few thoughts come to mind when it comes to speed work. I need to establish my max heart rate again. I am guessing somewhere in the mid 160's. I also need to establish where my heart rate settles in regards to the Max whilst running a 4:30 pace.
Registered for the Re-frigee eighter mid Feb. Good shorter race to see where I am at in regards to speed .... going to try to maintain a 4:30 pace for the slightly less then 13K, I hope!
Things work pretty well . Unlike last week the 5:00 pace didn't seem all that fast but that changed when I geared up to a 4:30 pace. I am still protecting the right foot curling the toes. The foot had a bit of a burn going on. Left ankle is still a bit tender but the speed agreed with it. Breathing wasn't all that heavy and with the cooler temps and the fan on me I wasn't all that hot.
With the exception of my 6 hour run on Saturday between now and ATB I am going to focus on speed indoors but when I take it outside its all about just being there.
A few thoughts come to mind when it comes to speed work. I need to establish my max heart rate again. I am guessing somewhere in the mid 160's. I also need to establish where my heart rate settles in regards to the Max whilst running a 4:30 pace.
Registered for the Re-frigee eighter mid Feb. Good shorter race to see where I am at in regards to speed .... going to try to maintain a 4:30 pace for the slightly less then 13K, I hope!
Subscribe to:
Posts (Atom)
