Completed the 20K race at Tour Des Fleurs in 1:49:24. This works out to be an 8:49/mi pace for the 12.4 mile distance. I finished 338th out of 1182 finishers, 231 out of 555 men and 53rd out of 111 in my age group. My first 10K was in 54:40 (8:49/mi pace, 359th place) and my second 10K was in 54:43 (8:50/mi pace, 310th place). So I am very happy to have kept my pace mostly constant for the entire run.
My splits/data - obviously, I missed a couple of the mile markers :-P:
Speed chart - the drops in speed are walk-breaks at the water stops:
Heart-rate chart - the drops in HR coincide with the aforementioned walk-breaks at the water stops, but it looks like the final two breaks were too short to make much of a dent!:
The weather was not too hot, but still felt muggy and humid. Although not a PR (my time was 3 minutes slower than last year), I thought I did pretty well. Especially since overall, I have not been running as quickly this year vs. last year and the fact that I had my Half-Ironman race just 6 days ago. Something is quite interesting is the difference between my average heart rate this year (161 bpm) versus last year (172 bpm). I think the walk-breaks definitely helped keep it down and yet my speed didn't drop too much.
Was nice to see lots of friends before and after the event. Melissa and I carpooled from Keller - save the planet (and save some gas) and met with some of her Luke's training team before the race. I also met up with Derek and ran into Chris & Kara before the start. After finishing, I saw Kim and Eva at the finish line area and we walked up to the "party-zone" and I grabbed pizza, bagels, and some breakfast burritos. We met up with some RVG members and compared results and snapped a few photos before heading back to the parking area at Winfrey Point.
Race results: http://www.mychiptime.com/searchevent.php?id=3891
Garmin Connect map & info: http://connect.garmin.com/activity/13586343
Saturday evening:
The Community Storehouse Run In The Dark is a local charity run that occurs at night. The 5K event didn't start until 8:00 PM. Luckily, the streets of the route were well-lit. As far as I know there were no darkness-related injuries.
Before the 5K, there was a 1-Mile Fun Run, which I did with my 6 year old. Actually, according to my Garmin Forerunner 305, it was about 1.3 miles - and she completed the entire thing!
The starting area of the 5K was a little cramped and crowded. Because I wasn't paying close enough attention to the time, by the time I made it to the start line, I had two choices - just jump in at the front of the pack or go all the way to the back behind the strollers, etc. So I chose the former because it was easier ... and thus I started off way too fast (7:16 for the first mile) - swept up by the speedy front-runners.
The route had a fairly steep hill up Bear Creek Parkway between Mile 1.15 & 1.45 so that slowed the pace for me (8:13 for the second mile). About 2 1/2 miles in, I got some encouragement from John from my spin class - his wife, Cassie, and daughter were running the 5K as well.
I finished up the remainder of the course and crossed the finish line in 25:22 for 116th place out of 946 overall and 20th out of 82 for men 30-39. Not too bad considering I had done a 20K just 12 hours prior.
Officially, my pace was 8:11/mi. However, my Garmin showed the course as 3.25 miles long - which calculates to a 7:48/mi pace. I'm going to with that ... since my ego is bruised thinking that I can't keep an 8:00/mi pace for a 5K. :-P
Garmin Connect map & info: http://connect.garmin.com/activity/13618057
So between the two races and the Fun Run, I ran 16.5 miles (17+ if you believe the Garmin) today. Logging the distance in my Dallas White Rock Marathon training log. :-)
Sunday:
No more running - gotta give my knees & shins a rest. So the workout of the day was a 2,500 yd swim followed by 1:15 of spin class. I completed the swim in 48:09, which is a pretty good time considering the hard efforts of yesterday (and the long swim on Friday). Here are the 500 yd splits for the swim:
- 1st 500 yds: 9:23 (started off fast, probably too fast)
- 2nd 500 yds: 9:30
- 3rd 500 yds: 9:48.5
- 4th 500 yds: 10:04 (the fast start is definitely catching up to me)
- Final 500 yds: 9:23.5 (alternating breast-stroke/free-style)
I was able to speed up for that last set, but I paid for it. After getting out of the pool, I needed about 5 minutes to fully recover.
The spin class afterward was a solid effort. Our instructor, Michelle, is a cyclist (has done the MS-150 a couple times) and triathlete as well - and is planning to do the Monster Triathlon at the Keller Natatorium in October. Always nice to meet fellow racers.
As for the class itself, I avoided coming out of the saddle (so as to not put too much weight on my legs), so my heart-rate only averaged 146 bpm for the 75 minute session (usually when I do standing climbs, my heart-rate goes up quickly). However, it was still a great class and the spinning really helped get the blood flowing to my legs and should speed recovery.
Whew, that was quite a weekend. I think I'll take a well-deserved rest day tomorrow!
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