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Oak Bay Half RR

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Author	Topic: Oak Bay Half RR
MustangSally Cool Runner	posted May-20-2007 10:48 PM 1:46:21 (A-) @8:07 OA 120/501 AG 10/93. (Curse you, you fast old broads!) The Oak Bay Half is a wonderful race with a real neighbourhood feel. There are only 700 or so participants, many of whom are pretty serious about the race: so it makes for a fast start, good company, a strong mid-pack, and a scale that is just right for good organization without getting all the way to the mayhem of 10,000+ fields. It also covers a good chunk of the Royal Vic Marathon course, a good dress-rehearsal race. Thanks to all of you for your support over the weeks coming up to this race. You gave me lots to talk to Coach about as we settled on a strategy. Points to johnmaas who called the finishing time. The course rolls gently, with two significant hills, countless annoying rolls, and a real booger of an uphill slope in the last km. Weather: Perfect. 48F and drizzle. Fashion: Sky blue tech tee, black Nike running skirt, leetle Smartwool socks, and my Adistar Control shoes. Hefty garbage bag discarded at start. I like Hermosaboy's format, so I'm takin' it. Like his, my Garmin measured about 200m long. For the rest, take his RR and add 50%. elevation: Splits: 1 - 8:15, 166. Downhill start, cruising. 2 - 8:15, 166 Keeping the lid on, still cruising. 3 - 8:01, 168 Up and around the first little hummock. 4 - 8:07, 170 Up the freakin' golf course. Not so bad... 5 - 7:56, 171 Down the other side. Rhythm stumbles a little 6 - 8:07, 172 Lost focus on the flats, then a hill. 7 - 7:56, 174 Gentle down, feeling good to the turnaround. 8 - 8:00, 175 Right on! 9 - 8:00, 176 Back down hill, tag onto BostonGeezer. We chat. A bit. Try to stay positive: Yes, my left elbow feels great. 10 - 8:07, 177 Keeping up with BostonGeezer hurts. Go for gatorade at water stop, get clotheslined by relay person diving in. Take water instead. Go up the d@mn golf course again. 11 - 7:55, 179 This hurts. This scks. I hate racing. There will be no 5K kick. Let BostonGeezer go. 12 - 8:03, 182 Leg muscles are willing, heart is weak. Pass lady from my church, another of the 40-49s. So long, Melinda! (feel vaguely guilty). 13 - 8:00, 185 Tunnel vision. Am dying. Light at end of tunnel: it's the Newport fing hill. Oh, god. Oh, god. I promise I'll never run again. Up Newport. Legs still fine, rest of body hates me. I hate it back. 13.1-ish - 1:25 (@6:42), 188... and we kick it in. The volunteer props me up and gives me a medal. The tunnel recedes, and there are my kids with warm clothes and hugs. I lurves 'em. I lurves their daddy who drove them down here in the rain. I lurves Melinda, who just finished behind me. I lurves the banana lady, and the gatorade lady, and the dude with the cookies. Summary: the faintest of negative splits, a successful race run according to the plan. I have room for improvement but still smashed my old PR by over ten minutes. Thanks again for all your help and support, folks! (Edited to give bookmaking credit where due, and again to add the elevation profile.) ------------------ Mustang Sally Boomers and Beyond wiki [This message has been edited by MustangSally (edited May-21-2007).] IP: Logged
millbot Cool Runner	posted May-20-2007 10:58 PM Zowie MS, that's quite a PR. Congratulations! Nice strong finish. Way to go. Sorry to hear about you giving up running. IP: Logged
mcsolar99 Cool Runner	posted May-20-2007 11:09 PM hey, that's a helluva race mustang! congrats on getting really close to that dream goal, and busting your half pr in a huge way. 10 minutes in a half? aye carumba! you ran a great last 5k; there's only one other 3 mile segment for which your splits were a few seconds faster (7-9) and that was the flat part, right? the fact that your hrm increases continuously from the golf course hill, up that other little stretch, and up the home stretch, means you nailed the last part just right... no sputtering or running out of gas before the finish. you ran the finish like a pro. (geek comment: not sure i believe that pace graph, looking at your splits i don't know why your early pace is so fast in that graph.) IP: Logged
huskydon Cool Runner	posted May-20-2007 11:19 PM MustangSally, Splits look fantastic! You ran very well. Boy, that is a fast bunch over there if you only finished 10th. Congratulations on a fine race! HuskyDon IP: Logged
MustangSally Cool Runner	posted May-20-2007 11:20 PM quote: Originally posted by mcsolar99: (geek comment: not sure i believe that pace graph, looking at your splits i don't know why your early pace is so fast in that graph.) Thanks, mc. You're right. There's something funny about that graph. I've smoothed it more and de-metrificated it. That golf course bit me both ways: interestingly, it did more damage on the way out, while I was still being pretty careful. IP: Logged
mrpat Cool Runner	posted May-20-2007 11:34 PM MS, I think you ran a great race. It seems your self talk at the end of the race is like mine, it seem like we could both work on some positive motivation . . . right now though i am still open to suggestions. IP: Logged
piejones Cool Runner	posted May-20-2007 11:46 PM Terrific race. 700 participants and 93 of them were in your age group? Was there some kind of huge class reunion going on? Nine of them running faster than you is even more surprising. Still an outstanding race, and congrats on the PR. Proud of ya. IP: Logged
jura Cool Runner	posted May-21-2007 12:26 AM Sally, what an awesome performance! I agree, a really tough field, I noticed this about our age group around here, too, there is a very strong running community with some outstanding racers in our age group. Former olympians and the like... Still, a 10+ minute PR, holy smokes! A hugh congratulations, one more thing to celebrate at the E2E ... j PS: I am the opposite of you, the heart is willing, but the left leg doesn't let me (and the flu bug)... IP: Logged
mcsolar99 Cool Runner	posted May-21-2007 12:28 AM quote: Originally posted by MustangSally: Thanks, mc. You're right. There's something funny about that graph. I've smoothed it more and de-metrificated it. That golf course bit me both ways: interestingly, it did more damage on the way out, while I was still being pretty careful. i'm really tired. faster is down, slower is up. it's right. off to sleeeeeppppp for meeeee.... IP: Logged
Ileneforward Cool Runner	posted May-21-2007 12:32 AM Congratulations on the hugh new PR! Excellent running. You must have tapered just right. Great job! IP: Logged
roy c Cool Runner	posted May-21-2007 04:29 AM Well done on a brilliant PR and for a real easy to read report. Roy IP: Logged
smpankowski Cool Runner	posted May-21-2007 05:17 AM That's quite the run there MS. It sounds like a lot of work. Thank goodness you have family there for you. ------------------ Never regret anything that made you smile, SteveP My User Profile IP: Logged
hollys4874 Cool Runner	posted May-21-2007 05:24 AM Wow MustangSally! Congratulations on a hugh PR! Well done! ------------------ Holly IP: Logged
tselbs Cool Runner	posted May-21-2007 06:05 AM Nice race, MustangSally. You sure had nice splits and that big PR is great. You sure did have a fast age group to compete with. It's nice that you were met by your family at the finish. Congrats. TomS ------------------ My Profile IP: Logged
SkipAZ Cool Runner	posted May-21-2007 06:13 AM Well Sal, THAT was some race! Congrats on an outstanding performance and a hugh PR. Very happy for you Kate. Skip IP: Logged
Tramps Cool Runner	posted May-21-2007 08:03 AM Great race and an amazing 10 minute PR. Too bad you swore to god you'd never run again. IP: Logged
runningindc Cool Runner	posted May-21-2007 08:12 AM Wow, what a great race! Amazing PR and even after all that trash talk you still love everyone. Way to recover. Thanks for the great RR. ------------------ Running in wellness Liz Lizs Profile IP: Logged
hally Moderator of Boomers and Beyond	posted May-21-2007 08:16 AM You go girl, nice PR!!! What a fun RR, thanks for sharing the training and the results with us. Barb IP: Logged
johnmaas Cool Runner	posted May-21-2007 09:27 AM MustangSally, Congrats on your fantastic race!!!! I was glued to your RR, as I really wanted to see how this one turned out with so many people giving you race advice beforehand. It looks like you put it all out on the course. I looked at your splits and graph, and you get an A+ for execution of your race plan! When is your next race? I'd sure like to have a shot at predicting the outcome again.... quote: Start out the first couple miles at 8:15, then ramp it up slowly. If you are able to maintain an 8:00/mile pace and are able to keep the HR average in the low 170's, then keep at it. Save the 175-180 HR for the final couple miles........ P.S. My prediction - 1:46:00 Congrats again, John IP: Logged
rosecoloredglasses Cool Runner	posted May-21-2007 09:53 AM quote: Originally posted by MustangSally: 1:46:21 (A-) @8:07 OA 120/501 AG 10/93. (Curse you, you fast old broads!) Summary: the faintest of negative splits, a successful race run according to the plan. I have room for improvement but still smashed my old PR by over ten minutes. Thanks again for all your help and support, folks! Mustang Sally, think you better slow your mustang down. Mustang Sally, think you better slow your mustang down. You been running all over the town now. Oh! I guess I'll have to put your flat feet on the ground. All you want to do is ride around Sally, ride, Sally, ride. All you want to do is ride around Sally, ride, Sally, ride. All you want to do is ride around Sally, ride, Sally, ride. Congratulations on SMASHING your old PR! Excellent, Sal, most excellent! IP: Logged
lyndenrunner Cool Runner	posted May-21-2007 09:59 AM Nice Job K,I'd give yourself an A!!! To knock 10 minutes off your PR is hugh, don't sell yourself short,you done good... ------------------ Gordon My Profile IP: Logged
MustangSally Cool Runner	posted May-21-2007 10:11 AM quote: Originally posted by johnmaas: [QUOTE] Start out the first couple miles at 8:15, then ramp it up slowly. If you are able to maintain an 8:00/mile pace and are able to keep the HR average in the low 170's, then keep at it. Save the 175-180 HR for the final couple miles........ P.S. My prediction - 1:46:00 Thanks, John. The most interesting thing is: The average HR for this race (170) was a full 5 BPM lower than the October Half, and the run was about :10 faster. At the end, the suffering felt just as bad, but I think I managed to cruise a little more comfortably in the first half. Hmmm. Does this demonstrate: a) Lack of Effort preventing a true maximum performance; b) Better training allowing for lower HR at higher perceived exertion; c) Better pacing meaning there was suffering for a shorter time; or d) None of the above. I'm thinking it's b) and c). ------------------ Mustang Sally Boomers and Beyond wiki IP: Logged
hermosaboy Cool Runner	posted May-21-2007 10:15 AM Looks like a RockStar performance to me!!! I would be curious to see the elevation profile on that graph... IP: Logged
Karl Rysted Cool Runner	posted May-21-2007 10:39 AM What a great race! I'm so happy for you. And I won't be able to catch you now, although it was nice of you to notice my little post in yesterday's daily. You've worked very hard and it shows. Now you can concentrate on selling the house/running retreat centre for a while, until the relay. Your report just cracked me up. ------------------ My Profile IP: Logged
johnmaas Cool Runner	posted May-21-2007 10:43 AM quote: I'm thinking it's b) and c). Sally, I agree, you put in a great training program to achieve this, so of course the lower avg HR is because of your new fitness level. Plus, you ran a VERY smartly-paced race!!!!! I might add that some of the lower HR could be attributed to the optimum conditions (48F and drizzle). The drizzle works like an air-conditioning device for your body. Personally, I've had some of my best races (and lowest HR's) in similar conditions. John IP: Logged

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