Showing posts with label my races. Show all posts
Showing posts with label my races. Show all posts

Saturday, September 22, 2007

I raced a good 5K and enjoyed the event!

I finished the 5K at Daybreak, South Jordan, Utah in 30:43, a decrease of 1:45 and a new PB! I was 54th across the finish line out of 238 runners and walkers. I was 10th (out of 19) in the age group of 46-99. Not bad for an almost 72-year-old geezer. My splits were

Mile 1: 9:53 (includes part of a 30-second walking break)
Mile 2: 10:24 (includes the rest of a 30-second walking break)
Mile 3: 9:32 (followed by a 0.1 mile sprint to the finish)

One runner, who is much younger than me, told me that he watched me come in to the finish and I was going pretty fast. I had a negative split for the race, and that is good. I hadn't planned on taking walking breaks, but as I neared the end of the first mile, I was pretty tired and took a short walking break, my only break. My mile 2 split shows how tired I was in mid race. Most of the first mile was level. Most of the second mile was uphill (not a steep hill, just a continuous uphill grade), and all of the third mile was downhill.

My average pace for the race was 9:53. To meet my goal of breaking 30 minutes, I would have needed an average of 9:40. I came close. I did get a new PB, and I'm happy with the race.

I walked and jogged for about a mile before the race to begin my warm-up. However, I wasn't fully warmed up until the end of mile 2. This same pattern, needing 2-3 miles to warm up, has been noted in my blog lately.

I commented in my blog a few days ago that I suffered a serious sleep deficit last week. I didn't mention in my blog that I had another sleep deficit Thursday night. And, I had a still another sleep deficit last night, as I always do when I have something important going on the next day. My wakeup heart rate was 3 beats higher this morning than it has been during the past few days. So, I wasn't in very good shape for this race, and I think I did very well considering everything.

Saturday, June 30, 2007

2nd in my age-group at the 5K

The race began at 6:00 am, and by 6:32:28 I was finished. My time of 32:28 gave me a 2nd place in my age group of 70 and older. I was 94th out of about 220 runners. My average for the race was 10:26. I took 30-second walking breaks every half mile, and sometimes I took them more often. Subtracting the break-times gives me approximately a 9:15 average pace for my actual running. I drank no liquids during the race because the sun hadn't come up and the temperature was in the mid to high 60s (F).

Saturday, April 21, 2007

I set a new Personal Best in the Salt Lake City Half-Marathon

I had a good race. I set a new PB by 55 seconds with a time of 2:20:21. My time in August 2006 was 2:21:16. That 55 seconds may not seem like much of an increase, but when you include the time spent in walking breaks, my performance today was even better than the 55 seconds. In 2006, starting with mile 9, I took one-minute walking breaks every mile, 4 minutes spent walking. Today I took 30-second breaks every half-mile, 12 minutes spent walking. My speed today was fast enough to get the 55 second PB and to overcome the approximately 4 minutes lost due to having more walking breaks today. I credit the walking breaks with my completing the race today with a new PB and with my feeling fine during and after the race.

Here are my mile splits.

Mile 1: 10:48
Mile 2: 10:36
Mile 3: 10:30
Mile 4: 9:31 (down a long hill. I tried to keep a constant pace but did speed up a bit)
Mile 5: 10:07 (down the remainder of the long hill)
Mile 6: 10:47
Mile 7: 10:25
Mile 8: 9:53
Mile 9: 10:48
Mile 10: 11:59
Mile 11: 12:21
Mile 12: 11:51
Mile 13: 10:40

One of my goals was to keep a uniform pace, and I did that. You can see that during the last 4 miles, I became tired. I've been running weekly 13 mile long runs for about a year at a pace of 11:30 - 12:15 or so. I'm not used to running a pace of 10:30 or so, and that pace took its toll. My next half-marathon will be in October at the World Senior Games in St. George, Utah, and I have six months to get used to the faster pace, as well as to keep my ability to run 13.1 miles.

Considering everything, I'm very satisfied with my performance this morning. I went out and maintained a pace a bit too fast, but I probably had a higher average speed than I would have had if I had gone out 15 seconds or so slower.

As soon as I can find the results online, I'll post my ranking in my age group of 70-75. If I had run this half last year, my time last August and today would have put me in second place.

I think I must look pretty old, because a lot of runners, as they passed me, told me to keep it up, that I was an inspiration to all of them. One girl told me that when she is 71 she hopes she can still walk, much less run.

The last half mile of the race was through the Gateway shopping plaza. Spectators were lined up solid on both sides cheering us on. That was nice of them to do that! I've always run smaller races, and I enjoyed the excitement, noise, and adrenalin rushes of this bigger race.

The weather was almost perfect! Temperature in the low to mid 40s (F), cloudy, no wind, low humidity, and no rain.

Here are two pictures from the race. In the lower picture are Ben my friend from Westminster College in Salt Lake, me, and my friend Bruce from Las Vegas.



Saturday, August 19, 2006

I did well in the Great Salt Lake Half Marathon

I completed the race in 2:21:16 and won first place in my age category of 70-74. Of course, my son reminded me that I also was last in that category since I was the only one in it :) I threw in a kick at the end and sprinted for the last 100 yards or so.

My goal was to complete the race in 2:30 or less, and I beat that with my 2:21. My other goal was to run most of the race at a pace of 11 and then to speed up during the last couple of miles. I reached that goal with my average pace of 10.7. I feel good about my performance, especially since my fastest training time for 13 miles was 2:41.

The one thing that needs improving is my consistency in pacing myself. My lap times were

1. 9:39
2. 9:53
3. 9:55 ;* Includes a water stop and short walking break
4. 10.04
5. 9:55
6. 10.12 ;* Includes a water stop and short walking break
7. 10.30

; The following laps had a walking break of approximately a minute at the end of the lap.
8. 10.41
9. 11.02 ;* Includes a water stop
10. 11.40
11. 11.21
12. 12.24 ;* Includes two hills and a water stop
13. 11.57

I knew that I'd started out too fast, but my body wanted to go at that pace, so I let it do that. That pace felt comfortable, and I was surprised when I looked at my Garmin the first time and saw the 9:39. It was kinda dark, and I couldn't see the watch very well. I thought maybe I had set it up wrong. When the 9:53 came in I could tell that the watch was working correctly, and I was really surprised that I had maintained that fast pace for two miles. I ended up maintaining that fast pace for the first 6 miles and a slower but still fast pace for two more miles. I realized at the end of 8 miles that I was slowing down, and I started taking walking breaks at the end of each mile.

In looking back on the race, since I was guaranteed a 1st place in my age category (I didn't know until the race was over that I was alone in my age category) I'm glad that I did well so the blue ribbon isn't just a default gift.

Here we are on Antelope Island enjoying the good feeling that comes with a job well done. With me are Bruce from Las Vegas, my friend from running.about.com, Beth from Chicago who is in Utah for a wedding and learned of the GSL from my blog, and Ben my colleague at Westminster College before I retired.