Scarsdale 15K. 54:26. Went out in about 6 and 18:03 through 3 and gradually picked it up. Ran relaxed, but a bit tired. There were a couple of short but steep uphills, and a couple of steep downs. Went off the front at about 2 and then was all alone with a police escort from that point, which was fun.
Quite happy with the result. I wanted to see how I felt through 10K in anticipation of a half-marathon in 2 weeks, but went out a little slow, but relaxed. Didn't get much of a warm-up, so that may explain the start and then just concentrated on keeping relaxed and smooth.
Joe, nice win. You made a key point in your post the other day about "running through" your races. This hearkens back to the discussion about Meg doing more racing (not "a lot of racing" but just more) and the counter-argument against pulling the carrot up to see if it's grown. When you train for a big objective, you can race during training, but you can also continue the training program without interruption, instead of for example, taking a day off two days before the race and running short the day before, or cutting back your track workout earlier in the race week. What Joe did is more remarkable for having gotten this nice win on tired legs while still training. I think this is a good lesson for those people who "interrupt" their marathon training, for example, to run a fiveK. When I was younger and running the marathon seriously, I would run a fiveK or tenK from time to time for the work, but I never took it easy during that week.
SR, I appreciate the advice. I tend to baby myself when I get injured as I get injured too much, but today I went to the dirt track and warmed up a mile and found that although I had mild pain it wasn't getting any worse and today I decided to see if it would abate as I ran longer. So after that mile I ran a quick 400 and as I was recovering, I noticed NO PAIN. So I kept going, and ended up with 2 x 400 and 5 x 800, untimed, on the dirt and a total of 9 miles. I am guessing about 7 minute pace on the 800's. I iced the ankle twice when I got home, stretched, took two aspirin and will not walk around Disney this afternoon. Tomorrow will be the key to see how it feels and I will jog on the dirt again.
I can't for the life of me figure out what happened or why it would go away after I ran fast but it did. Let's see how tomorrow goes. Spareribs
Some good stuff on 50+ today:
What a race, Joe. Interesting that you did better at 15k than 10k after all the anaerobic stuff. Actually, today's race was MUCH better. You ran about 5 sec per mile faster and went an extra 5k. Further evidence that you are made to go the distance. This should be quite a year for you before all is said and done.
Ritch; it looks the consistency is coming back. A 13 last week and now a 14. Good to see.
Spareribs; you are unpredictable. Of all the days I wasn't expecting you to run, this would have been it. "I can't for the life of me figure out what happened." Don't look a gift horse in the mouth, as the saying goes. Nice runnin.
1 Steven Chantry 16:28
2 Dave Parsel 16:31
3 Dale Campbell 17:00
1 Nolan Shaheed 16:32
2 Henry Rono 17:48
3 Reid Harter 18:16
1 Ron Wells 17:55
2 Dave Dooley 18:17
3 Richard Bobick 18:37
Here's link if you want to search for more:
Hey all sorry I didn't get to report on my race yesterday, but I had a very full day after the run visiting with grandchildren and going out to dinner to celebrate my wife's birthday the day before. Anyway I have posted a long race report but for those of you who don't care to read it here is the short version:
118/1237 OA 8/75 AG 1:36:36 (7:23)
I ended up running this a little faster than originally planned but still did not even come close to racing it. I helped pace a good running friend to a NY Marathon qualifier and I am very pleased that we were able to do it together.
As I sit here this morning I am excited to tell you all that I have no tell tale signs what so ever of having run that half yesterday. My legs feel great and I am super confident in my ability to run this pace or better come Boston in two short weeks.
Bob, you will reap some benefits from having run that half "off pace" as we all know from your times here what you could have done if you raced. A great quality workout and confidence builder for you. Nice job. Spareribs
Ribs: If it feels better during after the run then run on it. Good to hear you are toughing it out. But if it starts getting worse during the run, the re-access.
JP: Nice effort for 15K.
Bob: From where you were this is a good run. Just remember your goal. Boston.
So how am I going to hold off Henry Rono (lol)? The guy is already down to 17:47 and he is still overweight. He is a bit behind Nolan Shaheed (over a minute) but he also weighs about 20-30 lbs over his racing weight of the 1970's. I may be just getting out of the 55-59 age group in time.
Wife begged me to NOT go back to Oregon just yet. Still cold and wet up there but it is starting to get HOT down here. I will have to begin to run earlier in the mornings.
I am thinking of running a race but under an assumed name so Jim doesn't know who I am !http://www.coolrunning.com/forums/wink.gif|src=http://www.coolrunning.com/forums/wink.gif|border=0!
Nice run, Bob. You have been consistently putting in the work and it is paying off. I agree with Ribs. This one was hard enough to do you some good for Boston but not hard enough to take too much out of you.
Good news, Ribs. Another hurdle out of the way. Hope to see you firing on all cylinders again soon.
Ribs, Jim and Raider thanks for the input and believe me I haven't forgotten my goal which is why I was able to stay focused and not "race" this one as it became evident to me that it was a fairly easy run all things considering.
I sat down and looked at all the data and realized that according to my Garmin we hit the halfway point at 48:59 and the finish in 1:36:34 for a 1:26 negative split.
I can't say enough how much of a confidence booster this run was for me. I really think I got so much out of using this as a "training run" not to mention the thrill I got from helping Joel since he has been such an inspiration to me over the past couple of years.