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Old man fitness: running

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  • #61
    Re: Old man fitness: running

    thank you metal, and here is the 15k report. Warning, lots of detail coming!

    Okay, so we're at the starting line, a small group of people, I'm easily the largest, but not near the oldest. I'm determined to go slow early, then maybe build up steam as the race goes on. Keep in mind there is a two hour time limit. I start out slow, good steady pace, nice rhythm. I break the race into thirds, so during the first third of the race, almost all of the field quickly breaks away, I'm last. I see the oldest man walking during the very early part of the race.

    So, I've got two shirts in front of me in the distance, a white shirt and a blue shirt. They turn out to be ladies, in fairly good shape, both of them doing considerable walking. I stay about the same distance behind the two, notice something pretty strange, the one lady who looks like she is in better shape, is doing 100% walking, fast walking, the other one is doing a combination walking/running.

    Middle of the race, I start to push a little, slightly worried about the two hour time limit. I eventually catch them, I talk to the one who is running/walking, talk about beating the two hours, I move in front.

    The walker/runner lady follows me, the pure walker disappeared.

    Now here comes the problem. There's nobody running in front of me! We were so far behind the rest of the crowd, that all we saw were race volunteers and policemen. At one point I told one policeman I wanted a police escort. :)

    the other problem was that because nobody was in front of me, I didn't have a clear picture of where the route would be.

    Bottom line, it was a mental beatdown for the last third of the race.

    There were a total of four water stations, I walked through all of them while drinking, other than that I never stopped running. I did do some cadence calls for motivation during the last third, just to keep moving.

    I was doing some funny yelling at the end, "finish", every four beats, really loud.

    btw, the weather was pretty rough, at least for me, because I'm used to running at 6:00 a.m. It was bright sunshine and tons of humidity, tons of mold or whatever for allergies, whew!! (during the last third, I was doing some serious spitting)

    back to the end, so I finish, immediately turn to the guy at the finish line, and say "where's the clock?", he tells me it's not working!!!!

    I'm referring to the big clock that would show if I beat the 2 hours, since it wasn't working, at first I assumed I didn't make it in time, but later I approached him again and he said it had never worked today, so I might have beat the 2 hours.

    I did see one clock running, that was the clock from the 5k they started 30 minutes after the 15k. It read 1:30, so I probably did land right on 2 hours.

    Bottom line, I guess I really strongly do not recommend anybody running the Sherman 15k, unless you are extremely confident you can run a decent time. I have no idea how fast the other people finished.

    I wonder a few things:

    1. How the heck did that old man finish, if he was walking so early in the race? Maybe he didn't finish, I don't know those people all disappeared.

    2. Why do they have this race? It makes no sense to have a 15k and a 5k totally away from each other.

    Anyway, bottom line, I'm almost back on schedule for my half-marathon on October 10th in Tyler, TX. Two weeks ago, 7 miles, today 9.3 miles. My original schedule from the trainer from church had me running 10 miles today, so close enough!


    • #62
      Re: Old man fitness: running

      official time, 2 hours, 13 seconds. Funny, they were just messing with us on the 2 hour limit. There were a total of 55 runners/walkers. I finished number 52 of the 55. The last person had a time of 2:17 something.

      The younger lady that I finished in front of was the #1 finisher for her age/s-e-x bracket. Yep, she was the only 20-24 year old female!!!
      I was top 4 in my age/s-e-x bracket:D

      Looking back, it is amazing they spent all of that money on off-duty policemen for only 55 runners. We didn't share hardly any of the course with the 5k, what a waste of money. If it were me in charge, I would reduce the race to a 10k, and share much more of the course with the 5k, and keep the race on the east side of Hwy 75. I know we crossed 75 twice, but it felt like we crossed it a third time as well. I know, doesn't make sense to cross an odd number, but it sure felt that way.


      • #63
        Re: Old man fitness: running

        final long run before Tyler half was this morning. ( I might run a short run Wed. or Thurs.) anyway, today, remembered article I read a week or so ago about some trainer's run and walk theory. He believes in running/walking ratio of 3 to 1. First, I ran a short 2.5 mile lap by myself. Then I joined the trainer and another man to run another 2.5 mile lap, the trainer reported we were running in the 9:30 ish per mile time. I was pushing myself to keep up with these guys, I finally got tired towards the end, my form got worse, I was running so slow I was kind of recharging my batteries while I was running.

        Then, a small pull from my left calf again, so I walked a little bit, walked to the bathroom, stretched out the calf completely again, and took off running. The plan was for me to run the 6.2 mile loop mostly by myself, because the trainer was running the 2nd lap with the other man. The trainer would catch up to me on the 6.2 after the two of them finished their 2nd 2.5 mile loop.

        I had almost 0 problems with my calf, and I decided to utilize the walk part time strategy. It worked like a dream! No need to be macho and refuse to walk. The theory behind walking is that the body recovers and "realigns" itself while walking. Keep in mind it's dark, I'm running/walking by myself, so I imagine the walking times are water stations. Every time I stopped to walk, the body recovered slightly, and when I would take off running, my form would be much better than before. I probably walked 3 times, for a grand total of 400 yards. When I turned the last major corner and the trainer
        had still not caught up to me, I was feeling pretty good. I did stop one more time, to tie a shoe, and when I looked back there was the trainer!

        We were almost done. We ran the last 1/4 mile together. Then he continued his running for the day, he ran another 6.2 mile loop after I left.

        Ran a total of 11.35 miles in approx. 2 hours 25 minutes, and I did have some left at the end. Since it wasn't a race I didn't try to use up all of my energy like I will a week from tomorrow.

        The great thing about this time is that it includes time(maybe a couple or three minutes) spent stretching and going to the bathroom. The average time per mile was 12:46.

        Using that average, I could finish the Tyler half in 2 hours 46 minutes and change, but I think I will be happy finishing strong under 3 hours, and enjoying the moment.

        A few things.
        1. don't try to bend over and tie your shoe after you've been running over 2 hours - we're talking serious soreness.
        2. I also forgot to take my allergy pill, I will need to take one the night before Tyler and the morning of.
        3. The Tyler website has info. about water stations, says water stations pretty often, around every 2-3 miles, so I think I will utilize that time to walk just a bit longer after the water station. If today was any indication the walk thing really helped.
        4. The weather this morning was fantastic for running. All of you guys in the Metroplex need to get out and run, it's almost perfect weather. I think next week's forecast calls for about the same that we had today, mid 50s.


        • #64
          Re: Old man fitness: running

          well, here we are!, the big day is tomorrow, staying in Tyler tonight. Weather forecast looks almost perfect, kinda wish it was about 10 degrees cooler, but that's okay. The course is supposed to be very prettty, lots of green to look at. Probably just a few fall colors to look at, really too early for most fall colors. Race starts at 8:00 a.m., I will report hopefully tomorrow night.

          13.1, I can do it!

          1 mile,no sweat, 2 miles better yet, 3 miles you can make it, 4 miles I can make it, 5 miles uh, huh!, 6 miles growl 7 miles easy training run, 8 miles never did it, 9 miles, September 18th in Sherman,ten miles, never did it, 11 miles, long training run, did it last week.

          1,2,3,4, here we go here we go runnin' some more!!!!!!!!!!!!

          "Where will you be on 10-10-10?"
          Last edited by 49thadband; October 9th, 2010, 11:02 AM.


          • #65
            Re: Old man fitness: running

            whew! I did it!! Talk about hills, and bricks, that's what you have a ton of when you run the Tyler Half-Marathon. I've never seen so many brick roads before. You had to pay close attention to where you were running, and make sure you picked your feet up, because there were cracks in between bricks that you needed to watch. I was running pretty good, probably very good the first 8-9 miles of the race and then all of a sudden when we were going up a moderate hill, my legs started to get really heavy, and I slowed way down. the last 3.1 miles of the race were somewhat disappointing, but overall I did well, finished running reasonably strong, not as strong as I wanted, but my time was 2 hours 50 minutes 14 seconds, a pace of exactly 13 minutes per mile.

            Other than the bricks, hills were everywhere, down one hill and up the next, over and over. And I'll tell you what was impressive, getting passed by a few of the marathoners. Wow, these guys, and one girl passed me in the late stages of the race, probably mile 23+, and they were running like I would run if I was planning to run two miles or something, they were just hitting it hard. (The marathon started a half hour before the half, and we shared the last probably 8 miles or so.)

            Two other great things, the camaraderie among the runners and the shade. I'm guessing 80% or more of the course was shaded, compared to my only other long race, in Sherman we were in the sun much of the time.

            And the number of runners was very good also, a total of 821 people finished the half.


            • #66
              Re: Old man fitness: running

              and the beat goes on. Today, ran with the trainer, I suggested a 5 mile run, he recommended a 6.2, so we did the 6.2. His time in the Tyler was a pace of just over 9 minutes, but he said he didn't care about pace today, because he's training for his marathon next month.(his run total today was 20 miles) According to him, today we ran a 6.2 in just under 62 minutes, which is really good for me. Today I felt no calf problems, yea!. I think I have figured out the calf remedy, I'm doing the stair calf exercises every day. I'm running a 10k race in late November, and I studied the results from the last couple of years. There is a pretty good cluster of runners around the 71 minute mark, so that's my goal, to break 72 minutes.

              One thing about the 10k, it's a tough course, because it finishes with two big hills. This is the same ending I ran last year - the 5k. So here's the deal, I was running about 33 or so minutes for a 5k run last year, then ran the race in 37 minutes.

              So, as long as I keep running, I should be able to break 71 minutes, pretty easily.

              My longer term goal is to break 60 minutes, which I should be able to do when I get the right conditions, no hills, good temp, etc.

              I really like the idea of doing 10ks whenever possible, maybe once a month, and reducing my time down to the under 10 minute pace, that way I feel like I have a "10k kick" inside me, for the next time I run a half. I plan to run a half in the Spring.

              What is also fun to do is find all of the longer races. In the metroplex, 15ks are becoming more popular, I saw an listing for a 20k, and even one 30k, I dont' know why they would have a 30k though. A 30k would be 18.6, you might as well just have a half or a full marathon, I would think.


              • #67
                Re: Old man fitness: running

                I'm back. I've been lazy, doing nothing until the Turkey Trot in Austin, TX the other day. It was 5 mile run, I ran the first four miles+, the humidity in Austin + the lack of training did me in, and I stopped running sometime after mile 4, I finished in 61 minutes. I felt a surge right at the 4 mile mark, but I wasted the surge of energy, just wasn't mentally into the run like I should have been.

                Then today, ran the McKinney Believe run 10k. much different conditions, about 40 degrees cooler than on Thursday in Austin. I like 30something temps much better. The course was much prettier, but very hilly. I think my chip time will come in at about 76 minutes, almost exactly the same pace as the Turkey Trot.

                One thing I was very happy about was that I now think I have found my comfort zone in the distance. I like the 10k, because I didn't stop for any water.

                Just keep moving.