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Re: twin cities

guest — Sat, 09 Jun 2007 03:23:00 GMT

quote:
Originally posted by spinach:
snailrunner, I think it is a pretty easy course (definitely easier than Boston) and it has great spectator support. Since I got hurt in Fargo and didn't get under 3 there, I intend to go under 3 at the Twin Cities this year (if my calf ever heals).

Yeah Spinach!!!

TC is my only sub 3 -- but from my previous comments, you know how I feel about the course.

I'll stick with the 10 miler this year and head south 2 weeks later for my marathon. Looking to be in the sub 2:50 range... YIKES!

[http://This message has been edited by hermosaboy (edited Jun-08-2007).|http://This message has been edited by hermosaboy (edited Jun-08-2007).]

Re: Boston Marathon: what to wear?

guest — Wed, 11 Apr 2007 20:55:00 GMT

Dress as if it's at least 15 degrees warming than the forecast...

In dry conditions with low wind, I ran a marathon at 38 degrees (finish temp) with shorts, singlet, hat (ballcap style) and cotton gloves (which came off after about 5 miles)...

If it's raining, I would suggest as little as you can comfortably stand. As the clothes get wet from sweat AND rain -- they will get heavier and the potential for chaffing will rise exponentially. You also may wish to consider bringing along a dry pair of socks (wrapped in plastic?) incase you decide you need to swap out during the race.

Just my opinion, I could be wrong.

[http://This message has been edited by hermosaboy (edited Apr-11-2007).|http://This message has been edited by hermosaboy (edited Apr-11-2007).]

Re: The Unofficial Boston Marathon Weather Thread

guest — Thu, 12 Apr 2007 03:13:00 GMT

Hoo! Come on! You call this a storm?

Blow! It’s time for a showdown! You and me! Come and get me! You’ll never sink this boat!! (He laughs wildly.)

Lt. Dan:

[http://This message has been edited by hermosaboy (edited Apr-12-2007).|http://This message has been edited by hermosaboy (edited Apr-12-2007).]

Footlocker MW XC Championship

guest — Mon, 26 Nov 2007 04:42:00 GMT

OK, so I will give you the CliffNotes version of this since I am less than satisfied with the overall results...

This was a family event -- KeeMan was running the Frosh/Soph race and CamScam and I were running the Open race.

Goals coming in -- pretty lofty!!!

Goals coming out -- CamScam rocked the FRICKIN' House!!!

First race of the day, KeeMan ended up getting boxed in and every surge he put forth got covered. He finished 61st out of 274 in 17:46.

In the open race -- CamScam ran an EXTREMELY smart race with a middle mile in 6:48 (since it is downhill) to finish in 22:52 (a HUGE course PR and a 40 second distance PR). He was 150/209. CamScam is the BEAST of the family.

As for the old man -- I finished 49/209 in 17:55. A bit less than hoped for, but I am too old to whine!!!

Here's link's to snapshots from both races...

Boys Frosh/Soph: KeeMan is 302
http://picasaweb.google.com/hermosaboy/BoysFroshSoph/photo#s5136954227242143186[/URL" target="_blank">

Open Race: CamScam is 75 and I am 76...
http://picasaweb.google.com/hermosaboy/Footlocker2007OpenRace02/photo#s5136938138294649426[/URL" target="_blank">

[http://This message has been edited by hermosaboy (edited Nov-25-2007).|http://This message has been edited by hermosaboy (edited Nov-25-2007).]

Re: 40/40 For Week Ending November 24/25 w/Tally.

guest — Mon, 26 Nov 2007 04:20:00 GMT

Week of Sunday, November 18, 2007
Sunday, November 18
RUNNING (Riverside Parkway at 07:45 am). 16.75 miles. Time: 2:06:50 (7:34/mile).
LR.
Avg. HR: 126 Max HR: 141 Shoes: Adidas Boston2 (242.6 miles)
NOTES: Nice run with MN RED. 3 on my own to start and then 13.75 with the crew.
Monday, November 19
RUNNING (Home Course at 05:30 am). 3.30 miles. Time: 25:54 (7:50/mile).
GA.
Avg. HR: 126 Max HR: 138 Shoes: Adidas Boston2 (245.9 miles)

RUNNING (Home Course at 06:30 am). 4.15 miles. Time: 30:51 (7:26/mile).
GA.
Avg. HR: 124 Max HR: 140 Shoes: Adidas Boston2 (250.0 miles)

Tuesday, November 20
RUNNING (Home Course at 05:30 am). 3.41 miles. Time: 27:32 (8:04/mile).
GA.
Avg. HR: 120 Max HR: 144 Shoes: Adidas Boston2 (253.4 miles)
NOTES: Realized I have been pushing a bit in the mornings. So, ran strictly to keep the AVG HR at 120. Felt pretty good. I think the 144 MAX is overstated. I think true MAX is 133 which would bring the overall AVG down.
RUNNING (Home Course at 5:45 pm). 4.20 miles. Time: 28:51 (6:52/mile).
Intervals.
Avg. HR: 133 Max HR: 167 Shoes: Adidas Boston2 (257.6 miles)
NOTES: I just can't run speedwork in the dark by myself on the streets!!!

Mile easy in 7:30 @ 119
1 Mile in 5:30 @ 152
1/2 Mile easy in 3:59 @ 127
1/2 Mile hard in 2:47 @ 150
1.2 Mile easy in 8:58 (7:30) @ 130
Wednesday, November 21
REST at 05:30 am.
NOTES: Extra 45 minutes of sleep -- ahhhhhh!
RUNNING (Home Course at 6:30 pm). 3.30 miles. Time: 24:14 (7:20/mile).
GA.
Avg. HR: 121 Max HR: 130 Shoes: Adidas Boston2 (260.9 miles)
NOTES: First real snowfall. Starting to stick a little bit. Other than the wind, very plesant out!
Thursday, November 22
RUNNING (Home Course at 08:30 am). 5.41 miles. Time: 40:06 (7:24/mile).
GA.
Avg. HR: 127 Max HR: 138 Shoes: Adidas Boston2 (266.3 miles)
NOTES: Gobble Gobble!
Friday, November 23
RUNNING (Footlocker ). 3.12 miles. Time: 26:00 (8:20/mile).
GA.
Avg. HR: 133 Max HR: 150 Shoes: Adidas Boston2 (269.5 miles)

Saturday, November 24
RUNNING (Footlocker ). 3.03 miles. Time: 22:48 (7:31/mile).
GA.
Avg. HR: 144 Max HR: 163 Shoes: Adidas Boston2 (272.5 miles)

RUNNING (Footlocker at 1:30 pm). 5 km. Time: 17:55 (5:46/mile).
Race.
Avg. HR: 168 Max HR: 178 Shoes: Nike Waffle XC (29.2 miles)
NOTES: 5:53@165
5:35@166
5:52@171
0:37@176
RUNNING 0.36 miles. Time: 3:04 (8:31/mile).
GA.
Avg. HR: 130 Max HR: 139 Shoes: Adidas Boston2 (272.8 miles)

Totals through the displayed week
WEEK TOTALS
Running: 50.1 miles
Time: 6h 14m 05s
Avg. Pace: 7:28/mile
MONTH TOTALS
Running: 168.9 miles
Time: 21h 01m 18s
Avg. Pace: 7:28/mile
YEAR TOTALS
Running: 2477.9 miles
Time: 12 days, 19h 27m 18s
Avg. Pace: 7:27/mile

Upcoming week -- TOTAL REST!!!!

[http://This message has been edited by hermosaboy (edited Nov-25-2007).|http://This message has been edited by hermosaboy (edited Nov-25-2007).]

Re: 40/40 for Week Ending November 17/18 w/Tally

guest — Sun, 18 Nov 2007 01:27:00 GMT

OK Doctor Wu, you keep asking for details -- is this too much???

Week of Sunday, November 11, 2007

Sunday, November 11

RUNNING at 10:00 am 10 miles. Time: 1:18:30 (7:51/mile).
Avg. HR: 135 Max HR: 152 Shoes:
NOTES: First 3 miles with Cam in 26:33. Last 7 on my own...

Note to self -- vodka rocks and surfing the internet because you can't sleep at 2 am =/= a good idea!

Monday, November 12

REST at 05:30 am.

RUNNING at 7:00 pm 5.06 miles. Time: 35:38 (7:02/mile).
Avg. HR: 127 Max HR: 136
NOTES: A very nice run. Ran by HR -- trying to be around 130.

Tuesday, November 13

RUNNING at 05:30 am 3.30 miles. Time: 25:42 (7:47/mile).
Avg. HR: 128 Max HR: 144
NOTES: Nice run with the dog

RUNNING at 5:45 pm 7.0 miles. Time: 51:27 (7:21/mile).
Avg. HR: 124 Max HR: 137

Wednesday, November 14

RUNNING at 05:30 am 3.30 miles. Time: 25:35 (7:45/mile).
Avg. HR: 125 Max HR: 136
NOTES: WINDY!!!

REST at 6:30 pm.
NOTES: Hamstring tight

Thursday, November 15

RUNNING at 05:30 am 3.30 miles. Time: 25:46 (7:48/mile).
Avg. HR: 125 Max HR: 136
NOTES: Nice morning. Snow Flakes???

RUNNING at 6:30 pm 4.20 miles. Time: 31:06 (7:24/mile).
Avg. HR: 123 Max HR: 151

Friday, November 16

REST at 05:30 am.
NOTES: SLEPT IN

RUNNING at 6:30 pm 4.0 miles. Time: 28:28 (7:07/mile).
Avg. HR: 130 Max HR: 167
NOTES: 2 mile warm-up in 14:54
Then step down 1/4s
1:45, 1:37, 1:26, 1:18
7:22 to finish

Saturday, November 17

RUNNING at 06:00 am 1.67 miles. Time: 15:00 (8:58/mile).
Shake Out.
Avg. HR: 116 Max HR: 128

RUNNING at 08:15 am 1.01 miles. Time: 8:24 (8:19/mile).
Avg. HR: 123 Max HR: 143
NOTES: Warm-up for Turkey Trot

RUNNING at 09:00 am). 5 km. Time: 17:34 (5:39/mile).
Race.
Avg. HR: 162 Max HR: 169
NOTES: I think I could have pushed a bit harder at the start, but it sure was fun demolishing people from .75 to the finish!

Almost backed it off to help one of KeeMan's teammates get under 18 for the first time -- then saw KeeMan in the distance. Tried unsuccessfully to catch him (he beat me by 11 seconds). 9th OA -- I think first place old farts (no AG awards).

Garmin splits:
5:39 @ 155
5:35 @ 164
5:38 @ 165
0:41 @ 168

Not the greatest day to race. A little windy and snowing lightly. Had fun!

RUNNING at 10:00 am 1.0 miles. Time: 9:16 (9:16/mile).
Avg. HR: 119 Max HR: 129
NOTES: Cool-down with Cam

Totals through the displayed week

WEEK TOTALS
Running: 46.9 miles
Time: 5h 52m 26s
Avg. Pace: 7:30/mile

MONTH TOTALS
Running: 118.7 miles
Time: 14h 47m 13s
Avg. Pace: 7:28/mile

YEAR TOTALS
Running: 2427.8 miles
Time: 12 days, 13h 13m 13s
Avg. Pace: 7:27/mile

Target race coming next Saturday -- Footlocker XC Midwest Championship -- Going to get after it pretty hard! !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!

[http://This message has been edited by hermosaboy (edited Nov-17-2007).|http://This message has been edited by hermosaboy (edited Nov-17-2007).]

Des Moines Marathon RR

guest — Tue, 23 Oct 2007 04:10:00 GMT

OK, this one is kind of late for me -- didn't have internet access in Des Moines because I was too cheap.

So, plan going into this was as follows:

Goals:

1. Finish still healthy -- Check
2. 2:49:59 -- Check
3. 2:44:59 -- Strike -- see below
4. 2:42:59 -- Strike -- see below

So, plan was to go out conservatively through mile 8 since all the hills occurred during that time. Execution? PERFECT!!!!

So, time to take a little self inventory. Are we going to be able to pick it up as planned? Not today!!!

Saw my coach and he thought I was 3rd in the masters -- keep trying to pick people off. Steadily moving up.

Passed the runnner I thought won last year at mile 16 (I was wrong) and kept passing people even though I was slowing down!!!

So, end results as follows:

First half -- 1:23:53
2nd Half -- 1:25:54

Was hoping for a negative split -- not in the cards! However, think I passed at least 15 runners in the second half and 30 plus overall!!!

Photos:

100 yards from the finish:

The results:

2:49:47 = 14/1,428 overall
1/121 in the 40-44 AG...

As Ice Cube said -- It was a good day!

[http://This message has been edited by hermosaboy (edited Oct-22-2007).|http://This message has been edited by hermosaboy (edited Oct-22-2007).]

Twin Cities 10 Mile RR

guest — Mon, 08 Oct 2007 03:47:00 GMT

OK, if anyone didn't hear about the weather -- IT SUCKED!!!

This race was a qualified success in that I SERIOUSLY thought about a DNF. Survived to run my second fastest 10 miler ever and reconfirmed my HATRED of the TCM course!

Just the facts...

74/5080 Overall
72/2015 Males
4/268 Age Group !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!

Went into the race with an aggressive, but realistic goal of trying to go sub 57. Got out comfortably hard in around 5:40 for the first mile and was just finding space. Mile two had a nice downhill and I took advantage to throw in a 5:32.

Then the hills begin in earnest. Survived mile 3 in 5:54 (although it seemed to be a bit short). Just trying to stay on it, but my hamstrings are feeling terrible and it is starting to radiate to my lower back. Just keep running.

There's a few runners around that I am trying to work with, but it's getting pretty spread out.

Mile 4 comes in 5:51. REALLY fighting my head. Gotta stay on it.

Mile 5 has some hills to it -- 6:08. Hmm -- 57 is definitely out the door. 58?

Mile 6 -- pretty much all uphill in 6:27. 59???

Mile 7 -- still uphill -- 6:13.

Now I am doing mental math -- can I break an hour? I toggle the garmin and see that I am at a 6:01 average. Can I pick it enough at the end?

Mile 8 -- a little downhill -- 6:03.

At this point, I am going back and forth with the runner that outkicked me at the 25k a few weeks ago. Gotta try to beat him!!!

Time to PUSH!

Mile 9 -- 5:59

Mile 10 -- DOWNHILL -- take the brakes off and go -- clock comes into view 59:38. PUSH!!! 5:48.

Official finish time of 59:56 (I had it two seconds faster -- meh). AVG HR 167 and a MAX of 184 (I believe that is a new record).

BTW -- they are showing a split of 36:01 but not saying the distance. If that's 10k, that would be a PR assuming the distance is correct. !http://www.coolrunning.com/forums/smile.gif|src=http://www.coolrunning.com/forums/smile.gif|border=0!

For MN RED, with a small turn out, we had 5 DNFs combined in the 10 mile and marathon. Most dropped early and are now heading to Des Moines in two weeks.

Photos in place of a fashion report.

[http://This message has been edited by hermosaboy (edited Oct-07-2007).|http://This message has been edited by hermosaboy (edited Oct-07-2007).]

Re: City of Lakes 25k RR

guest — Wed, 12 Sep 2007 04:18:00 GMT

quote:
Originally posted by ToddEP:
My sentiments exactly. 25 bucks and no chip????

Wish I had known you were going to be there. I would have liked to have met another runner from the web. Then again, it is obvious I would have ate your dust!!

Did your boys run too?

[http://This message has been edited by ToddEP (edited Sep-11-2007).|http://This message has been edited by ToddEP (edited Sep-11-2007).]

No, the boys aren't ready for that distance. Besides KeeMan is in XC season and CamScam is in football...

City of Lakes 25k RR

guest — Mon, 10 Sep 2007 00:25:00 GMT

Well, short version -- THIS ROCKED!!!

I think that this is my best equivalent race ever. Only problem is that a stacked field showed up! My time the past two years would have put me top 10. !http://www.coolrunning.com/forums/frown.gif|src=http://www.coolrunning.com/forums/frown.gif|border=0!

Short version -- 26th OA (out of 972) and 3rd in AG (out of 109). Also, beat quite a few people that normally beat me. !http://www.coolrunning.com/forums/smile.gif|src=http://www.coolrunning.com/forums/smile.gif|border=0!

Fashion Report -- Non MN RED race, so no red shorts...

RED -- MN RED Hat
Silver Oakley's
Black HRM Strap
White with Black Stripe Race Ready singlet
Steel grey sweatbands on right wrist
White sweatband left wrist with Garmin 305 on top
Black Nike compression shorts
Black Nike short shorts -- just for the godesses...
White Balega Socks
Black/Red Avia AviBolt racing flats (gift from Coach Ron)

So, plan for the race was to make a QUANTUM LEAP. I was really SCARED going into this because the pace that I was shooting for was faster than my Half Marathon PR. YIKES!!!

Good news -- weather was wonderful -- except for the wind...

So, plan is to get out in 6:10 for the first 2 miles and then run 6:00 to the finish -- nice plan!!!

Not a lot of jockeying in the race because it got fairly spreadout pretty quickly. So, here's the gory details:

Splits (except for the 1/2 are from the Garmin).

Was running more by feel and TRIED to pick it up at times just to have someone to work with. Didn't quite work out and those miles may have cost me a few seconds.

6:02 @ 147 -- a little fast, but trying to find someone to work with.
5:57 @ 161 -- still searching
5:56 @ 163
5:50 @ 161 -- I surged to catch up with someone..
5:51 @ 159 -- Yikes -- too fast!
5:54 @ 158 -- put on the brakes dummy!
6:01 @ 156 -- better
6:02 @ 157
6:02 @ 159
6:06 @ 158 -- 59:50 for 10???
5:59 @ 157
5:58 @ 158
5:59 @ 159 -- Half in 1:18:35 -- 1:02 Half Marathon PR !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!
6:08 @ 161 -- Hilly section
6:04 @ 161 -- Caught by someone and have no chance to keep up (he was returning from a biffy break after being 30 seconds or so ahead). Caught another runner but can't pass him (he's only 24).
3:27 @ 166 -- I think this is overstated since my garmin hit mile 15 a bit before the marker.

So, if I would have run the race EXACTLY as planned I would have run 1:33:33. The way I ran it, I ran 1:33:22. I think that some of those 5:50 mile paid their toll and I might have been able to run a bit faster. BUT I have nothing but positive things to say about this race.

Tell Ziggy that I don't want to leap back. I am happy with this reality!!!

Thanks for reading!!!

[http://This message has been edited by hermosaboy (edited Sep-09-2007).|http://This message has been edited by hermosaboy (edited Sep-09-2007).]