Race Reports/Encouragement/Kudos - 21 and 22 May
- Thread starter Big Vic
- Start date
disney_mommy
"Dear god, what am I doing? This is half a man."
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Good luck WISHers!
johde
DIS Veteran
- Joined
- Jul 27, 2002
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Hi all
This race came 5 days after my first half marathon last Sunday so I had no idea how it would go. I normally wouldn't have dreamed of competing this close together but this is the one race that is becoming an annual traditions. Radiou is a hard rock Christian radio station in Columbus Ohio with repeaters around the country. This is the 4th annual 5K and the 3rd I've done. The first time it did the 5K I finished in 57 minutes. I was untrained and did it solely to support the station. 2 years later, missing the 2nd annual race, I finished in 47:01 and I was just getting started in training for my 10K. This year, I was hoping to do better than last year but with only 5 days of recovery I wasn't sure.
We arrived very early for the race because last year there was a problem with shirt sizes and a friend didn't get a shirt that fit. He's a Large and when we registers all they had left was XXL (my size) and Small. This year, there was no problem getting shirts and we had over an hour to relax, warm up, meet the DJ's. etc. My race strategy was to approximate a run 1min, walk 3 min. interval. I had done this approximately 2 miles during training. Even though the course was fairly flat, I planned to very the Walk/Run times a little bit to take advantage of running down hill and walking up hill.
So, we get the start line, the gun sounds and we're off. I decided to start with a running interval, and I'm feeling good for about 30 seconds, I look down at my watch and I'm going fast (for me) closing in on a 10:00 mile, too fast by the end of my first minute I needed my walk break. So, I slow down to a brisk walk. I waited a little bit longer than 3 min before going into my next running interval. This one was about a 12:30 pace about where I wanted to be but since I still hadn't completely recovered from going out to quick, I needed this second walk break. Right about his time, I met up with the lead group coming back. As I closed in on mile 1, it was time to try the 3rd running interval. I ran as far as the mile mark and finished with a 1 mile split of 13:13 but I knew a fixed walk/run interval was done. I decided to run when I could and walk fast the rest of the way.
Over the next 2 miles I only did 4 runs each of which shorter than minute. I reached the turnaround my time was 21:18. I reached mile 2 in 27:37 for a 13:49 mile. Mile 3 I slowed down even further walking the entire 1/2 mile from 2 1/2 to 3. For the final .1 mile I decided to start running again at .05 mile I kicked it up to as much of a sprint as I could muster a 6:26 pace. I cross the finish line with a time of 43:39 a full 3 minutes and 22 second faster than last year and I'm more tired then I was after my half marathon.
I also have a better idea of what my maximum heart rate is. Using the various calculators I had calculated anywhere between 175bpm to 185bpm. During my final sprint to the finish my heart rate was between 188 and 190. According to what I've ready online that should be about 5 beats below my maximum heart rate but I'm going to use the 190 for training.
One final thing Good luck to Pat, Matt and Richard racing today.
This race came 5 days after my first half marathon last Sunday so I had no idea how it would go. I normally wouldn't have dreamed of competing this close together but this is the one race that is becoming an annual traditions. Radiou is a hard rock Christian radio station in Columbus Ohio with repeaters around the country. This is the 4th annual 5K and the 3rd I've done. The first time it did the 5K I finished in 57 minutes. I was untrained and did it solely to support the station. 2 years later, missing the 2nd annual race, I finished in 47:01 and I was just getting started in training for my 10K. This year, I was hoping to do better than last year but with only 5 days of recovery I wasn't sure.
We arrived very early for the race because last year there was a problem with shirt sizes and a friend didn't get a shirt that fit. He's a Large and when we registers all they had left was XXL (my size) and Small. This year, there was no problem getting shirts and we had over an hour to relax, warm up, meet the DJ's. etc. My race strategy was to approximate a run 1min, walk 3 min. interval. I had done this approximately 2 miles during training. Even though the course was fairly flat, I planned to very the Walk/Run times a little bit to take advantage of running down hill and walking up hill.
So, we get the start line, the gun sounds and we're off. I decided to start with a running interval, and I'm feeling good for about 30 seconds, I look down at my watch and I'm going fast (for me) closing in on a 10:00 mile, too fast by the end of my first minute I needed my walk break. So, I slow down to a brisk walk. I waited a little bit longer than 3 min before going into my next running interval. This one was about a 12:30 pace about where I wanted to be but since I still hadn't completely recovered from going out to quick, I needed this second walk break. Right about his time, I met up with the lead group coming back. As I closed in on mile 1, it was time to try the 3rd running interval. I ran as far as the mile mark and finished with a 1 mile split of 13:13 but I knew a fixed walk/run interval was done. I decided to run when I could and walk fast the rest of the way.
Over the next 2 miles I only did 4 runs each of which shorter than minute. I reached the turnaround my time was 21:18. I reached mile 2 in 27:37 for a 13:49 mile. Mile 3 I slowed down even further walking the entire 1/2 mile from 2 1/2 to 3. For the final .1 mile I decided to start running again at .05 mile I kicked it up to as much of a sprint as I could muster a 6:26 pace. I cross the finish line with a time of 43:39 a full 3 minutes and 22 second faster than last year and I'm more tired then I was after my half marathon.
I also have a better idea of what my maximum heart rate is. Using the various calculators I had calculated anywhere between 175bpm to 185bpm. During my final sprint to the finish my heart rate was between 188 and 190. According to what I've ready online that should be about 5 beats below my maximum heart rate but I'm going to use the 190 for training.
One final thing Good luck to Pat, Matt and Richard racing today.
Jeremy - great job on the 5K...especially after doing a half last week. Way to go! 
Good luck to the others participating in events this weekend!
Matt - are you trying to tell us that the 50 mile trail race is a little challenging?
Good luck to the others participating in events this weekend!
Matt - are you trying to tell us that the 50 mile trail race is a little challenging?
MouseDogMom
DIS Veteran
- Joined
- Feb 25, 2005
- Messages
- 1,734
Jeremy - Great job! That's a huge improvement over last year, and an even bigger accomplishment after a half marathon. Now get some rest!
Jackie
Jackie
thndrmatt
Real Life Mickey Wannabe!
- Joined
- Oct 9, 2005
- Messages
- 799
Soooo I'm a bit fried.
Long story short (sort of), the race director was kind enough to let people decide at the 17 mile point whether to go for the 50k or the 50 miler. Having already climbed 6k of the 12k total elevation gain on the 50 mile course by that point, being totally fried, and realizing I had like zero chance of completing the course much less make the cutoff, I opted to downgrade to the 50k. Because the 50 mile course starts with a longer loop and the fact that the 50k course was long itself, I ended up with 33.6 miles on the day or so. Basically the furthest I've ever "run" by a longshot. With most of the remainder of the race being net downhill I ended up with 7k total elevation climbed. Easily triple any other race I've done. Oh and also, 7k elevation lost, which does a real number on every tendon in one's knees.
But get this. Finish time? 12 hours 10 minutes. That's right, TWELVE HOURS. that's less than 3mph, or something like a 22 min per mile average? Does that tell you how "awesome" it was? I mean seriously. Oh and my slowest mile? 61 minutes. Need I say, aid station break?
Never one to back down from a challenge, but sometimes it bites me... Or in this case, the inside of each of my heels, which were sporting some sweet ping pong ball sized blisters, wee!
But hey, at least I finished, and I can add "ultramarathoner" to the permanent title list behind my name. Anyone for a flat ultra somewhere? How bout that one in the Florida Keys?
Long story short (sort of), the race director was kind enough to let people decide at the 17 mile point whether to go for the 50k or the 50 miler. Having already climbed 6k of the 12k total elevation gain on the 50 mile course by that point, being totally fried, and realizing I had like zero chance of completing the course much less make the cutoff, I opted to downgrade to the 50k. Because the 50 mile course starts with a longer loop and the fact that the 50k course was long itself, I ended up with 33.6 miles on the day or so. Basically the furthest I've ever "run" by a longshot. With most of the remainder of the race being net downhill I ended up with 7k total elevation climbed. Easily triple any other race I've done. Oh and also, 7k elevation lost, which does a real number on every tendon in one's knees.
But get this. Finish time? 12 hours 10 minutes. That's right, TWELVE HOURS. that's less than 3mph, or something like a 22 min per mile average? Does that tell you how "awesome" it was? I mean seriously. Oh and my slowest mile? 61 minutes. Need I say, aid station break?
Never one to back down from a challenge, but sometimes it bites me... Or in this case, the inside of each of my heels, which were sporting some sweet ping pong ball sized blisters, wee!
But hey, at least I finished, and I can add "ultramarathoner" to the permanent title list behind my name. Anyone for a flat ultra somewhere? How bout that one in the Florida Keys?
geaux_half
Recovering 5 Moon Half Fanatic #137
- Joined
- May 6, 2009
- Messages
- 319
Congratulations for making 33.6 miles Matt. I'm very impressed, and by the way, very entertained at your experience. Add very pleased I wasn't out there with you.
You know how much we all like you, but I have to add this:
A 61 minute mile?
And a flat Ultra is easy to find. All you need to do is run a sub-3:30 pace WDW full, and when you come through EPCOT for the second time turn right between China and Norway, then run the course again. I figure that would be 26.22 + 26.22 - 3.05 - 0.60 = 48.79 miles.
Craig
You know how much we all like you, but I have to add this:
A 61 minute mile?
And a flat Ultra is easy to find. All you need to do is run a sub-3:30 pace WDW full, and when you come through EPCOT for the second time turn right between China and Norway, then run the course again. I figure that would be 26.22 + 26.22 - 3.05 - 0.60 = 48.79 miles.
Craig
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