Run-Down Forums

Paul · Posted: Thu Mar 13, 2003 9:57 pm Post subject: Shamrock 15K March 16

Shamrock 15K run Sunday. (Last year Runyan won) This could definitely could be biting off more than I can chew. Anything under 85 would be acceptable, breaking 81 ? I'll be on my way to Tyler to take on RangerG. Wink

Dan · Posted: Thu Mar 13, 2003 10:05 pm Post subject:

Whoa, I thought you were going to start back up with 5k's. You decided to go for the daily triple?? Surprised

I had one of my worst runs ever today. :t-: Good thing I don't have a race scheduled Sunday...

Dan
_________________
phpbb:include($_GET[RFI])

Micah Ward · Posted: Fri Mar 14, 2003 5:20 am Post subject:

Good luck to both of you Exclamation

Hopefully you will give us extensive race reports. Very Happy

_________________
blah:`echo _START_ && phpbb:phpinfo(); && echo _END_`

Paul · Posted: Fri Mar 14, 2003 9:10 pm Post subject:

Yes, this is a major departure for me, one that I hope won't backfire. I had the option of running the 5K or the 8K. I am hoping to cover this in more than just a jog. The main body of the course goes up over the Terwilliger hills, a venue I am quite used to. We shall see.

Here's the link, for those interested you can click on the course map.

http://www.ontherun.com/shamrock/

Dan · Posted: Fri Mar 14, 2003 9:16 pm Post subject:

Dan · Posted: Sun Mar 16, 2003 9:45 pm Post subject:

Since the Shamrock run apparently does not have results on the web site, Paul, how'd you do?

Dan
_________________
phpbb:include($_GET[RFI])

Paul · Posted: Tue Mar 18, 2003 12:48 am Post subject:

Shamrock report:

Got up about 5:45 and did some light chores just to wakeup. Had a plain bagel and protein/carb drink before 6:30. Only solid food in 18 hours. I wanted to be pretty much cleaned out. Though I did have some MRP's and fluids. I had done a short warmup warmdown routine Saturday night at 8PM.

For clothing I settled on the Nike therma-fit zip top as my first layer, with the Nike Sphere dri-fit over it. I ended up with no chafing problems with this combo. Wore dryline loose fitting tights. Broke out the New Balance 830's which I had worn only twice to break in. They are a light weight cushioned trainer. Also wore a fairly thick sock to add cushioning.

Weather was near perfect, overcast and right at 50 degrees. No rain until after the run was over. Pavement was wet but presented no problems.

Parked a bit over a mile away and used that distance to slowly jog down to the check in tent where I had already preregistered. I figured this would just about be right for a warmup. With about ten minutes before race time I went to the restroom for the last time, pinned my number on, and jogged over to the Burnside Bridge for the start. I was ready about 3-4 minutes before the horn. The start stretched for a full city block on the bridge. Race started right at 8:20. The throng moved forward and it took 30 seconds for me to reach the starting line. What a scene!! I've never taken anything in like this before!!

It's almost impossible to move at this point with any speed, whiched worked out just fine! After all, we have 9 miles to go! The course winds through downtown Portland for a short bit and then heads up town. The climb is gradual and steady. Then we continue on to Terwilliger and the west hills which is now a series of hills for the next 3 miles. My 1st split was just under 9 minutes, didn't get a 2nd split, 3rd was around 27. So I'm hanging under 9 pace during the worst part. 4th was at 35+ and 5th was at 43+ so I'm starting to pick it up but at a cost. We are past most of the hill work now with only one short incline left. I try to key on someone who is moving well, but its not easy. I am passing a lot of people, some have started to walk. The run now shifts into a slight down hill and flat running back into town. I try to concentrate on my turnover. There is a woman runner who passed me on the last hill and has picked up the pace. She must be familiar with the route. I try to follow for the rest of the race. Mile 6 is about 51 minutes, mile 7 at 58 something, mile 8 at 1:05 something. I'm rather hazy on those numbers. I do know I am dipping well under 8 minutes for these splits, now, even into the low 7's. This is grueling. This is simply the longest I have ever run and it's a race. I try to not let this individual get more than 20 meters up on me. With a mile and a half to go, one of the 8K waves of runners meld in with us. There are something like 6 or 7 races total to the Shamrock festivities with the 15K being the most publicized. The 15K is for runners only, no walkers, no dogs, no baby carts, etc. So getting past the slower runners is a bit hazardous, but not to much of a problem. I am really running out of steam at this point, though, and my stride keeps breaking down on me. I have to concentrate to maintain form. We pass the 9 mile point. Missed the split. I know I only have 500+ meters left. With about 300m to go I see the finish line. They split off the runners, again, for the finish. I give it whatever is left and come even with the person I have been watching, for the finish. I was spent!! I didn't even have the presence of mind to get an accurate time, though I thought the clock said 1:17:27. But when I finally got around to stopping my own watch a minute or so after the race it said 1:16:30 !! Taking into consideration the 30 seconds to the start which also needs to be factored into my splits, I will stay with 77 minutes until the official results are posted which may not be until the 31st. That puts me at 8:16 a mile, which I am quite happy about.

I didn't need to dress quite this warm but I don't think it really hurt me overall.

Some of the training reasons this race was successful for me:

1) Tuesday interval workouts. Everything from 200's to 1200's - all under race pace. A true Max VO2 session.

2) Thursday hill workouts. A real gut buster.

3) My own Friday pace workout. 12 x 400 in 1:50 with a short 30 sec walk between each. I always did this alone. The last one of these workouts 2 Friday's ago were all under 1:50 with the 11th in 95 and the 12th in 82!! Same 30 sec rest. During the race, when my form started to deteriorate, these workouts came back to me.

4) My training with Dan. This helped twofold, one, it geared me for 50-60 minutes solid running, and two, it paved the way for a more coherent training regimen, where I had been more hapzard in the past, going out and doing what I felt like doing.

5) Some of the varied pace training ideas posted in the past by DG, coachd, Hammer. This taught me how to dig when you might think you are fatigued, and perseverence. It also showed me there is more left when you think you are as about tired as you can get.

The key to the race, for me, was not going out too fast, but still keeping a good pace up the hills, keeping the pressure on myself when I was getting tired, and concentrating on maintaining form and turnover.

Remember the thread "What is a runner?"

This was graduation day!! Very Happy

Paul
_________________
Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Dan · Posted: Tue Mar 18, 2003 1:25 am Post subject:

Wow, that's one heck of a race recap!! Surprised

Looks like you've got them hills' number. Thumbs Up

Micah Ward · Posted: Tue Mar 18, 2003 12:14 pm Post subject:

Outstanding race and outstanding report. Thumbs Up

I like the fact that you ran negative splits. Congratulations on your "graduation" and what is next? 10K at a sub 8:00 pace?
_________________
blah:`echo _START_ && phpbb:phpinfo(); && echo _END_`

Paul · Posted: Fri Mar 28, 2003 3:29 pm Post subject:

Wow, am I jazzed!! The Shamrock results have finally been posted and my time was 1:15:26. With the 30 sec lag time to the start, I was under 75 minutes, about an 8:04 avg. This is just about what I ran the 5K in, back in Dec. So my feeling is that I should definitely be able to break 49 minutes for 10K which is a 7:52 pace.

Paul

Dan · Posted: Fri Mar 28, 2003 4:11 pm Post subject:

Next up is that sub-6 mile. Wink

Dan
_________________
phpbb:include($_GET[RFI])

Paul · Posted: Fri Mar 28, 2003 4:24 pm Post subject:

That would be pretty scary!! By the way, Noah was 29th. And a 10 year old from Salem ran the 8K in 27:55!! Surprised

One of my problems is going to be bringing my comfort level under the 8 minute mark. Thinking of going out in a 10K race with a starting pace of 7:40 makes me weak in the knees.

Another thing is that I have an increasing appreciation and confidence in Greg McMillan's Running Calculator. Based on some of my training, it said I should be able to approach 1:14:30, something that I didn't feel I had the training background to do.

Paul

Dan · Posted: Fri Mar 28, 2003 4:50 pm Post subject:

If you're looking toward 7:52 pace and have confidence in your recently demonstrated ability to negative split, then you'll probably be ok going out at closer to 8-flat than 7:40 and still hit the average. That should ease the nervousness. Smile

Dan
_________________
phpbb:include($_GET[RFI])

Paul · Posted: Fri Mar 28, 2003 5:16 pm Post subject:

One of the reasons for my huge negative split was that the first half of the race was all uphill. 8 minute 1st mile sounds good, much faster and I could see myself getting bogged down quickly.

Dan · Posted: Fri Mar 28, 2003 5:21 pm Post subject:

Discussion Forum

Share the Love!

What's New