posted Sep-28-2006 04:44 PM            

I don't really consider the temperature much of an issue for a 5k.

j.

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posted Sep-28-2006 06:16 PM               

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posted Sep-28-2006 09:16 PM            

You'd be even faster if you didn't fly so high off the ground:

http://www.ecrun.org/PatrolStroll/RaceDayPics2/pages/DSC_0223.htm

j.

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posted Sep-28-2006 09:29 PM               

80 degrees is too much for me for a race. I think I'll sit 2nd Empire out. Good luck to you folks running it, though!

Anyone know if the Ol' Reliable 10K is nice and flat? It's downtown, too - so there's a chance, right?

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posted Sep-29-2006 09:00 AM            

I wouldn’t skip the 2nd empire. It really is a fun fast race. The forecast is for 78 degrees now with a chance of showers. There should be enough cloud cover to make it bearable. Just drink lots of water or bring some with you. They usually have two water stations so that should be fine. The last half of the old reliable is almost the same exact course as the 2nd empire. The start of the old reliable is kind of tight though. It is extremely hard to get a good start on the old reliable race. Well unless you want to enter the jogging stroller division. Then you get to start 3 minutes ahead of everyone else and there are usually only about 10 people in that race.

http://www.weather.com/weather/tenday/27513?from=36hr_fcst10DayLink_undeclared

quote:

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Originally posted by brook trout:
That pic is growing on me. I didn't like it at first, but then when I noticed that I'm in mid-flight, I started to think it was pretty cool. Now it's in my profile. At least I know I don't heel strike!

80 degrees is too much for me for a race. I think I'll sit 2nd Empire out. Good luck to you folks running it, though!

Anyone know if the Ol' Reliable 10K is nice and flat? It's downtown, too - so there's a chance, right?

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posted Sep-29-2006 09:53 AM               

I think I'm going to run the Selma Railroad Race the following weekend, though. It looks pretty flat (confirmed with google earth) and takes place at 8:00am, so I should finally be able to dispose of that soft 5K pr of mine.

After that, I'm moving on to marathon training, of all things. I have some marathoner co-workers that have talked me into trying it, so I'm going to give it a shot.

Best of luck this weekend!

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posted Oct-01-2006 07:32 PM            

In any case, it's a nice course, not totally flat though. And the out-and-back to the bell tower is exposed, so you hope for clouds and cool weather. Apparently they are changing the course slightly this year, at least the start. Unfortunately I'll be running OBX the same day as Old Reliable, so I'll be missing it this year.

(As an aside, I don't know what's up with afternoon races, makes no sense.)

Anyway, I ended up running 14 yesterday and then 17 today trying to make up for missed runs earlier in the week (I know, I know...), so I skipped 2nd empire.

Next week is a 10 miler in RTP I'm going to do depending upon how negotations with the wife turn out.

http://www.annas-angels.org/events-upc.html

brooktrout, I think this one is calling to you: "a course that is runner friendly without any major hills." There is a concurrent 5k apparently.

j.

[This message has been edited by jaysoffian (edited Oct-01-2006).]

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posted Oct-01-2006 11:30 PM            

Today's 2nd Empire was, for me at least, even more enjoyable than last years - although I finished DFL in my age group and about 45 seconds slower than last year. I didn't think it was too hot (but then I seem to prefer slightly warmer than most runners, I think), but it was definitely less humid. They didn't have the iced towels they had last year, but then again they really didn't need them.

Adding to the fun for me was the fact that I got to act like "the experienced veteran" for a couple of people. There was a guy behind me at the start that teaches hearing-impaired and autistic special ed classes, so he was running today and the Autism run in two weeks - and today was his first ever race. The lady next to him has "walked" the Boston half, but this was her first race in quite some time. After I finished, I walked back and escorted her in to the finish.

I'm trying to break 30:00 this year, but I've got about a minute to go. I was at 30:05 in this race last year. I don't think I'll get it at the Autism run, but the Grand Prix has three 5k's this year, so I think I'll target the third one.

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posted Oct-02-2006 08:45 AM            

quote:

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Originally posted by rlemert:
I'm trying to break 30:00 this year, but I've got about a minute to go. I was at 30:05 in this race last year. I don't think I'll get it at the Autism run, but the Grand Prix has three 5k's this year, so I think I'll target the third one.

---

I thought the Second Empire race was quite successful this year despite someone’s best efforts to burn the 2nd Empire restaurant down. The fire department showed just before the awards and said that someone had thrown a match in a waste basket. Anyway the restaurant is still there.

I had a pretty solid run. I broke my pr by 42 seconds. I ended up with a 19:43. That was also the first time I broke 20 minutes on a certified course. If anyone really wants to break their PR then the Anna’s Angels 5K is a good choice. The Autism Ribbon run is also an excellent choice. The Ribbon run is as flat as they come. I hope to shave another 40 seconds off of my time in that race. Anyway hope to see you all there.

http://www.autismsociety-nc.org/html/running_events.html

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posted Oct-02-2006 01:20 PM            

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posted Oct-02-2006 02:58 PM            

quote:

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Originally posted by rlemert:
I just took a look at the course map for the Anna's 5K this morning. My office is about 0.4 miles into the race, and I regularly run over the first and last sections of the course (I try to avoid the stretch on Miami/54 because of the traffic). To those unfamiliar with the area, I would say the first 2.5 miles are going to be fairly flat, possibly with a slight overall downhill slope. HOWEVER, make sure to keep a little left in the tank for the last half mile. You'll finish near the top of the third up-hill in a row. The first one is the worst. On an absolute scale they're not that bad, but they'll be an unpleasant surprise for other back-packers like me.

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Thanks for the heads up. I thought it was going to be more like the Ribbon run that really doesn’t have any hills at all. Should be fast anyway.

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[This message has been edited by JasonsDrivingForce (edited Oct-02-2006).]

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posted Oct-02-2006 03:04 PM            

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posted Oct-02-2006 09:49 PM            

2nd empire Classic 5k
http://www.active.com/results/viewresults.cfm?e_id=1317149

2nd empire Grand Prix series initial results
http://www.active.com/results/viewresults.cfm?e_id=1342433

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posted Oct-02-2006 10:25 PM            

Oh well, I didn't expect that much. My running was somewhat spotty over the summer, and it's only the last couple of months that I've started getting some good consistent miles in.

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posted Oct-04-2006 05:59 PM            

Starting to run a little more frequently. Actually ran 26:51 5k this week--the fastest I ran for the last four months--of course I didn't run for three of those months. Anyway, I'm feeling stronger. Now that I'm running again, it is like starting over. I sure would like to get my old speed back, but I realize I have a long way to go, and I have to take care of this pinched nerve first before I can expect to get much better. Still I feel I have so much more freedom.

See you on the trail.

Bob

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I am dynamic and the mountain is static, but when I run up it I swear it moves.
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posted Oct-05-2006 09:53 PM            

quote:

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Originally posted by RunBobaluRun:
Hope all is well.

Starting to run a little more frequently. Actually ran 26:51 5k this week--the fastest I ran for the last four months--of course I didn't run for three of those months. Anyway, I'm feeling stronger. Now that I'm running again, it is like starting over. I sure would like to get my old speed back, but I realize I have a long way to go, and I have to take care of this pinched nerve first before I can expect to get much better. Still I feel I have so much more freedom.

See you on the trail.

Bob

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posted Oct-09-2006 11:28 AM            

http://www.usatf.com/events/courses/maps/showMap.asp?courseID=NC06037PH

Miles 1-3 out Miami Blvd we were running straight into the wind. Miles 4-5 down Alexander seemed to be mostly down hill, so pretty good times. Course is mostly flat then till mile 8 and 9. 9 has a few up hills that really hurt, esp a killer hill up (I think) hwy 54.

Weather was nice, overcast cool, except for the breeze in the first portion.

I was aiming for a 1:15 race, so I'm happy with my result, esp since I ran 15 miles Sat afternoon:

13:39/162
7:28/168
7:24/168
7:07/167
7:25/169
7:15/167
7:22/167
7:46/166
7:33/166
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1:13:00 (7:19)

I was running very strong till mile 8. Around the end of 8 or early in 9 a bunch of folks (5 or so) I had passed earlier pulled past me and finished up maybe 30-seconds to a minute ahead of me. It was a combination of me slowing a bit at the end and I guess they all had a finishing kick that I just didn't have yesterday. My quads were trashed by the end. Still, I keep replaying the end of the race in my mind and wondering why I didn't run those last two miles just a little faster. :-)

Results:

http://www.active.com/results/viewresults_multiple.cfm?filename=1331747_20061009051119.txt

j.

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posted Oct-09-2006 12:39 PM            

quote:

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Originally posted by jaysoffian:

Miles 1-3 out Miami Blvd we were running straight into the wind. Miles 4-5 down Alexander seemed to be mostly down hill, so pretty good times. Course is mostly flat then till mile 8 and 9. 9 has a few up hills that really hurt, esp a killer hill up (I think) hwy 54.

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Jaysoffian,

Sounds like you had a good run. Great job. I really noticed that head wind for the first couple of miles. How much training have you been doing? How many mpw do you run? I haven’t been able to get in more than 10 mpw for the last few weeks so it really hit me hard after 6 miles. In fact I had not run 10 consecutive miles for 17 years. I always run with a double jogging stroller for training and races. However, I just didn’t think the weather was good enough to bring my young kids out in it. Therefore, I left them home and decided to see what I could do without the 80+ pound disadvantage.

I really ran a poorly paced race. However, I really didn’t know how to pace myself because I am so used to the added weight and wind resistance of the stroller. I started out in the first mile at what felt like a reasonable pace. I soon realized my mistake. I was 4th at the 1 mile mark with what I think was a 5:30 mile. At the 2 mile mark the wind was starting to slow me down and I was at 11:49. I really started to fade from there. My splits are below.

I knew that I wouldn’t really be able to get a good time for the 10 miles because I only do enough training to compete in 5ks. However, I was able to PR in every distance up to 10K. That was without the stroller though so I expected to be much faster. I knocked almost 3 minutes off of my 10K time though. That is good anyway you look at it.

I was a little disappointed. Apparently my chip did not work and they totally missed my finish because I am not listed in the results at all. I finished third in my age group but apparently that award was credited to someone else. Oh well I am sure that Jim will straighten it out.

1 mile ~ 5:30
2 mile 11:49
3 mile 18:52
4 mile 26:00
6 mile 40:13
8 mile 55:20
10 mile 1:11:11

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posted Oct-09-2006 05:18 PM            

My two cents on the Old Reliable of 2005: The no mile markers was very bad planning. I complained to the Race Director and he didn't help consul me into thinking he we run a better race next time. They also ran out of water, so they hooked up a hose and filled water cups with that. A race of this importance deserves better attention.

Never heard of Anna's race. Glad Jay and Jason ran it. When I feel better, I hope to run that.

Running has been a struggle, but I continue to feel better. I think the medication is making running a bit more difficult. I'm taking Lyrica, and I think it is making it more difficult to exercise. Still when I ran the 26:51, I really felt good that day and I think I could have ran a 25 minute 5k race right then. Most days I'm OK with a 28 or 29 minute 5k. Back when I was training for the Umstead Marathon I used to run 26-27 minute 5ks as easy runs. I was racing 22-23 minute 5ks up till my injury in April. So it looks like I'm about a minute slower per mile. I have to get this pinched nerve fixed and get off this Lyrica before I can work back to my old times. I'm really happy to be getting out there knocking out some miles.

Bob

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Bob
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posted Oct-09-2006 11:03 PM            

quote:

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Originally posted by JasonsDrivingForce:
Jaysoffian,

I was a little disappointed. Apparently my chip did not work and they totally missed my finish because I am not listed in the results at all. I finished third in my age group but apparently that award was credited to someone else. Oh well I am sure that Jim will straighten it out.

---

I was right, Jim worked it out. I did end up getting third in my age group. Someone else got the award though. No big deal, I am more concerned with doing well in the 2nd empire series. I plan on going all out on Saturday! My goal is sub 19 with the double stroller! Hope to see you all there!

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posted Oct-10-2006 09:15 AM            

I've been doing the Pftiz 24/55 plan, though the last few weeks I've missed a few runs due to obligations at work. My training log is online:

http://www.coolrunning.com/cgi-bin/log/display.cgi?u=jaysoffian;s=jaysoffian

I'll see if I can do that 5K this weekend in Raleigh, not sure I can fit it in. No way I can run a 19 minute race, though maybe I'll try to use you as a pacer anyway. I would like to do the I/O 1/2 marathon as well.

Turns out I placed 3rd in my age group as well -- I didn't realize there was an award for that though.

I think I've mentioned this before, but I plan to make a run at BQ'ing next year. For that I'll spend maybe 6-8 weeks building base up to ~ 60 mpw, then I plan to dive into the Pfitz 18/70 plan. That will be fun. Whee!

Bob - I'm glad to hear you're making some progress with your running. The Anna's Angels race was inaugural (there seem to be a few inaugural races this year actually).

j.

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posted Oct-10-2006 11:07 AM            

quote:

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Originally posted by jaysoffian:

I'll see if I can do that 5K this weekend in Raleigh, not sure I can fit it in. No way I can run a 19 minute race, though maybe I'll try to use you as a pacer anyway. I would like to do the I/O 1/2 marathon as well.

Turns out I placed 3rd in my age group as well -- I didn't realize there was an award for that though.

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posted Oct-10-2006 03:49 PM               

Don't pace off of JDF - he goes out like a wild man (like, 5:40 first mile). You'll be wanting to jump in the stroller before the second mile marker

What marathon are you training for? I'm just beginning marathon training myself and (very) loosely following Pfitz's plan - through probably the one from his road racing book and not from advanced marathoning.

Anyway, has anyone run in Umstead at night? Are there other people out there at night, or is it desolate?

I can't stand running on concrete sidewalks and the trails around my house are too technical for low-light running, even with a headlamp.

Oh - I won the 30-39 AG at the Selma Railroad Run this weekend. It was a very, very good 5K course for this area (flat as you'd want) and a pleasant little town. My time wasn't great (slowest 5K I've run in a while - I ran with a group and let them set the pace as I was unwilling to hurt for this race), but was happy with my plastic trophy - even though the RD accidently gave me the woman's AG trophy instead of the men's!

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[This message has been edited by brook trout (edited Oct-10-2006).]

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posted Oct-10-2006 04:38 PM            

Great job on winning your age group even if your time was not great! Yea it is kind of cool getting some kind of award even if it is a plastic trophy.

Yea you are right I do tend to start too fast. I need to though so that I don’t get caught up in the pack with the stroller. It is much safer for me to just burn up the first mile and then back off once everything spreads out. However, this race might be different. I will still run the sub 6 minute first mile. The question is will I be able to sustain it. This course is flat so I might actually not drop that much time on the hill. I actually can sustain the sub 6 minute pace up a half mile hill even with the stroller. If I can do that Saturday then watch out 18’s. I guess now that I have said it I need to back it up right? See you at the race.

If anyone is interested in seeing what the course looks like I have some race videos from last year that I can post online. It is basically just .5 miles uphill, 1 mile downhill, 1 mile uphill, and then .6 miles downhill. The .5 miles and the mile uphill are actually on the same road going the same direction(you actually cross the start line twice. If the race is big enough this year then the leader might actually pass the end of the pack right before the turn for the home stretch.

quote:

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Originally posted by brook trout:
Jay,

Don't pace off of JDF - he goes out like a wild man (like, 5:40 first mile). You'll be wanting to jump in the stroller before the second mile marker

What marathon are you training for? I'm just beginning marathon training myself and (very) loosely following Pfitz's plan - through probably the one from his road racing book and not from advanced marathoning.

Anyway, has anyone run in [b]Umstead at night? Are there other people out there at night, or is it desolate?

I can't stand running on concrete sidewalks and the trails around my house are too technical for low-light running, even with a headlamp.

Oh - I won the 30-39 AG at the Selma Railroad Run this weekend. It was a very, very good 5K course for this area (flat as you'd want) and a pleasant little town. My time wasn't great (slowest 5K I've run in a while - I ran with a group and let them set the pace as I was unwilling to hurt for this race), but was happy with my plastic trophy - even though the RD accidently gave me the woman's AG trophy instead of the men's!

[/B]

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posted Oct-10-2006 07:14 PM            

Bob

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I am dynamic and the mountain is static, but when I run up it I swear it moves.
Bob
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