Race Result: 2013 Trees and Trails 5K

Event: Trees and Trails 5K
Date: Saturday, September 21, 2013
Location: Wildwood Park, Mahtomedi MN
Hotel: Home, sweet home
Weather: 50F, wind at 4 MPH from the W
Official Results: Overall Text Summary
Previous Results: First time at this event

Personal Results

Goal: Sub 19:50
Official Result: 20:14 (6:31 per mile pace)
Overall: 1st (72 total); 1st in 50-59 AG (12 total)

Garmin

Direct Garmin Summary Link

Splits

Elevation and HR

Summary

This was a little race put on by FrontRunner that I had signed up for over New Year's during which time FrontRunner had their races at a special 1/2 price cost. Which is really nice from a cost perspective, but hard to plan for if you find yourself injured, sick, etc., since some of the races would be 7-11 months out.

The first part of the race took place on a paved bike/walking trail. I jumped out to a quick pace and found myself leading. The course went slightly uphill for about 3/4's of a mile at which point there was a Y in the path. I spied white arrows indicating I should turn right and started to, but the runner behind me indicated that was wrong so we went left. Then others behind us started yelling that was wrong.

That meant about five people had passed me and had opened up about a 40-yard lead. I had to bear down for a bit to regain contact with the leaders and then surged to try and open up a bit of a gap.

Later on, I again had the dilemma of which way to turn and initially turned wrong, but quickly corrected myself. In the end, it meant I ran a bit longer and my time/pace reflects that.

We hit actual dirt trail with about a mile to go which provided rolling hills. I have been suffering from a sinus infection and my breathing was turning bad, and I felt I was going to hurl given all the nasal mucous which seemed to suddenly fill up my stomach. A couple of quick peeks over the shoulder showed I had about 40 to 50 yards on second position. So I couldn't give up. But the last mile was sufferable, given my poor fitness and health.

In the end, I was able to hold on for the overall victory. Bit of a laughable winning time for a 5K. However, I was pleased with my pacing for the first two miles, with the second mile split actually being faster than the opening mile.

Next Race

October 19 - Run For the Apples 5-Miler, White Bear Lake MN. Will be at the Olympic Training Center with Podium Boy
October 26 - Trick or Treat 5K, Fargo ND


On Deck

November 16 - Turkey Trot 5 Mile, Fargo ND

Loving the Luce Line

This past Friday (9/13/13), I used the Go Pro head strap setup while training on the Luce Line with the middle schoolers. The best part of cross country ARE the workouts. The U of M college boys were out there cranking repeats that afternoon as well. We let them them know we were in a recovery day and that usually we train at 4:34 pace. I think they bought it. ;)

Have a look at the video as I used some various editing features that brought in some interesting features.


Loving the Luce Line from Brian Maas on Vimeo.

Race Result: 2013 Park Tool Duathlon

Event: 2013 Park Tool Duathlon
Date: Saturday, September 14, 2013
Location: Lake Elmo Park Reserve
Hotel: Home, sweet home
Weather: 61F, wind from S at 6-10 MPH
Official Results: Overall 2013 Text Results
Previous Personal Results: First time at this event

Personal Results

Goal: Top 3 in AG
Actual: 1st
Overall: 10th (104 total); 1st in 50-54 AG (6 total)

Garmin

I used the 910XT, having successfully figured out the Multisport mode. It's neat, but there are two things I don't like about it.

One, the display will give you time and distance only. I can't seem to figure out how to setup custom data fields under the Multisport mode. If anyone has figured this out, please let me know. I don't really care about the total distance traveled. What I want to know is what is my average pace for each run and what is my average speed for the bike.

Two, when you upload the data it goes into Garmin connect as five separate summaries. Run 1, transition 1, bike, transition 2, and run 2. I'd like something in one summary.

Run One Link

Run 1 Elevation and HR

Run 1 Map

Bike Link

Bike elevation and HR

Bike map

Run Two Link

Run 2 Elevation and HR

Run 2 Map

Race Summary

It has been a very low key multisport year for me. I'm giving most of my time to Podium Boy as he continues his ascent within the Modern Pentathlon world. This takes up a ton of time, energy, and money. In fact, I did not do a single triathlon this year. Just a rash of duathlons.

I'm now volunteer coaching the Wayzata middle school cross country team. So I'm likely to just park the bike and focus on running for the remainder of 2013.

Note - All times & distance below are per my Garmin

Run One (3 miles)
Goal: sub 6:30 pace
Time: 19:03 (6:20 per mile pace)

This was a nice run course mainly on the paved trails of Lake Elmo park. I went off in Wave 3 (males 40 and over) and led the pack for the first 1/4 mile before some young 40-yo's took over.

I was very pleased with the outcome as I seem to be getting back into run shape. The first mile was just under 6-flat and I seemed to be able to hold my pace longer than previous races this year. Next step is to get that avg pace closer to 6:15 for a 5K, and I'd be very happy.

Transition One
Goal: 1:10
Time: 0:43

Light numbers meant easy in/out transition.

Bike (14 miles; Garmin said 13.36)
Goal: 20.7 mph avg
Time: 37:57 (21.1 MPH Avg)

Wow, this course has a few major hills in the front half. Plus we were riding into a good headwind. So about midway through I was averaging only in the 19 MPH range. Once the wind was behind us, I was able to crank it up a notch.

No major muscle cramps to report other than a slight cramp in my left foot.

Transition Two
Goal: 1:10
Time: 0:51

No issues.

Run Two (2.5 miles)
Goal: sub 6:50 pace
Time: 16:31 (6:39 per mile pace)


The left calf wanted to cramp up right after transition but it loosened up very quickly and I just kept a good pace. I was in no-mans-land with no one ahead and no one behind to push me. So I was happy here as well. Running intervals with the middle school cross country team has certainly benefited my current run fitness.


Next Race

September 21 - Trees and Trails 5K

On Deck

October 19 - Run For the Apples 5-Miler, White Bear Lake MN
October 26 - Trick or Treat 5K, Fargo ND