Week of Feb. 14 ~ 20
Plan: 0/20/10/15/0/8/10K race - 63K
Ran: 0/20/12/15/0/7/10K race - 64k / 40 mi.
11:00 - Machines and core at the gym.
1:00 - 20k in 1:50:23 @5:32
Legs felt heavy.
Weather: 9C/48F, sunny
7:58/3:43/7:56/3:43 (400m 5:00 jog after 2000s, 300m 3:00 jog after 1000)
Not all out on the 2000s, but hard on the 1000s. Felt ok, but just "ok."
3:00 - 15k in 1:21:47
Easy out in 43:09 @5:45.
In: 500m pickup, 500m easy, etc. But stomach felt heavy and legs were tired, so the pickups were not very fast. And only did 6 instead of 7. Start of taper for 10K on Sunday.
Weather: 12C/54F, 50%, sunny
3:00 - 7k easy in 40:20 with 2 500m pickups - just cruising in 2:06/2:03. Legs felt fine.
Ome Marathon 10K
I was hoping to run under 39:00 and place in the top ten in the 60s age group — the Ome 10K is only for high schoolers and masters (40s, 50s, 60s, 70s), and therefore attracts a very strong field in each group.
I’ve only been doing marathon training (LA marathon is in one month), but am in pretty good shape.
Before the start I was feeling good, having tapered for 3 days, and the weather was good — about 8°, cloudy, no wind. I wanted to go out the first 5k at a “good” but not “fast” pace, and then come back as fast as I could.
And that is exactly what happened. The first 5k is actually hillier than I remembered, 3 ups and down, but more up than down. I ran it in 19:25, cruising along behind a guy from 2k to 5k. The turnaround is at about 5.3k and I picked up the pace, passing that guy but fortunately got in with 3 men and 2 women. We kind of went back and forth leading and falling back but I was with most of them most of the way, which was good, because I got into a good rhythm and maintained it to the end. The second 5k was 18:45, for a total of 38:10.
That got me 4th place in the age group (774 men). Which got me a towel and a medal (top 6 got prizes).
1st was 36:52, 2nd was 36:58 and 3rd was 37:29. Maybe I will do more speed work next year and go after those guys. (5th was 38:48).
The best performance of the day was the winner of the 50s division, who ran 33:28. A really excellent time that I think puts him up with the top 50-year-olds in the world. He would have been 4th in the 40s!
There were 15,000 in the 30K (won by Jason Lehmkuhle of the US, a 2:12 marathoner) and 5,000 in the 10K.
7 minutes ago