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800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 08, 2018, 11:30:04 pm »
dude has some really good writeups on his PR runs.. probably has some more littered throughout.
mile @ 4:30:
- https://www.strava.com/activities/1299213887#2818006813
5k @ 15:32:
- https://www.strava.com/activities/1291418418#2800855329
10k @ 32:05:
- https://www.strava.com/activities/1282008029#2779729944
mile @ 4:30:
- https://www.strava.com/activities/1299213887#2818006813
Quote
Mitchell and West Holiday Family Fun Mile
I was hoping to go under 4:30 for the mile after running the 5k but really wasn't sure how much I had left. I felt okish at the gun and went out in the front off the pack. Ethan and another guy pulled ahead a little and at about 350 meters I felt like I had almost nothing left. I did my best to stay up there and pull Into 2nd with Joshua rght on me. Ethan had about 3 seconds on me at the turn around so I surged after to keep Joshua behind me. With 400 left my arms were a little numb from the effort and I tried to catch Ethan. A held off Joshua and made up some ground on Ethan but it was to little too late.
5k @ 15:32:
- https://www.strava.com/activities/1291418418#2800855329
Quote
iRun 5000
Felt ok on my Warm up today and had a 2nd surge gel 15 min before the race. They had an elite race at 7am and then everyone else at 7:30am which was great on an out and back. The course was great, a good improvement from the old course. It was a wide 4 lane flat road with a wide U-turn turn around starting and finishing in the same spot.
With Ethan and the Kenyan (Benson Cheruiyot) guy Cobi invited I was hoping to come in 3rd and hopefully stay close to those guys.
When the race started I went out and after a quarter mile Ethan and Benson were pulling away and I led the next small group of 3 or 4 of us. I didnt know my paced and ended up Settling at a 5:16 pace after a .75 till the turn around at 1.55 miles. As we approached the turn around one guy accelerated past me and the other also tried but i went with them. The first guy opened a small gap of a couple seconds on me but i made sure to keep it close. We went from about 4:35 pace to 5:00 pace over the next 2.5 min where I caught up to him and surged past him on a small "hill" . I used the downhill to pick up the pace and pull away from the other guys. I saw that I had been gaining on Benson who was about 20 seconds ahead of me at the turn around. Ethen had opened a pretty big lead on him at that point. With about 1000 meters to go I started a long kick to the finish.
I was able tho cut the gap on Benson to 5 seconds and left 4th place 18 seconds behind. I wish I would have gone out a little faster and been able the challenge Benson over the last mile but I already thought the first mile was going to be 4:50something but I didn't look at my watch at all.
My official time was 15:29.
10k @ 32:05:
- https://www.strava.com/activities/1282008029#2779729944
Quote
Flanigan's 10K
My goal today was to run between 32:00 and 32:30. I felt ok during the warm up and after I got a quick pre race massage. I had my second surge gel 15-20 min before the start and did a few strides.
At the gun I went out with the top 3 women (1st was Molly Seidal for saucony) and Joshua Estrada that was trying to run about the same time as me. After half a mile I led the chase pack. At 2.5 mile we turned away from the sun a d can see there was one person right on my ass.
At the 4 mile mark there was a u-turn and Joshua said we were still on pace if we picked it up the last 2 miles. At about 4.25 miles he picked up the pace and took the lead and I just tried to stay with him. It was feeling hard at the 3 mile so I just told myself that I can't let him get away. At 5 miles he was starting to open a little gap of 1 or 2 seconds. Although I was already hurting at that point I decided to stop being a pussy and made a move to catch him or I wouldn't have a chance.
I caught him at 5.25 and stayed with him for about a half mile then he stared to slowly get away from me. I tried to put on a strong kick that I always manage to pull at the end but my calves were tight and It wasn't much if a kick. He took 11th and I 12th with Molly Seidal 13th in 33:02. The mens field was impressive with Tommy Curtin 1st in 29:21, Ryan Dohner 2nd in 29:38 and 45yo masters runner Kevin Castille 3rd setting a world record gor masters road 10k in 29:51.
I'm very happy with my run today because It's my second fastest 10k time (in a slightly long course from what I was told) but more so because of the effort especially in the last couple miles. I'm feeling like my old self again.
