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February 24, 2007
1/2 Marathon Taper Week
Well, this is my "taper week" before the Bidwell Classic 1/2 Marathon next weekend. I did a 5.85 mile "Pace Run" yesterday in Bidwell Park, to try to get my race pace implanted in my mind. I averaged 8 minutes, 25 seconds per mile, and my goal is 8 minutes, 30 seconds, so everything there went well.
The run felt good, I'm headed into the race pretty well rested, with no injuries to speak of. I'll do a short bike ride today (probably 25 miles or so) and then follow my 1/2 Ironman Taper Plan - to make sure it "works for me" before I try it for real in July.
Feb 24 - 80 minute Bike
Feb 25 - Run 30 minutes, 3x10 at race pace
Bike 30
Swim 20
Feb 26 - Run 15, 5x1fast
Bike 20
Swim 15
Feb 27 Swim 15
Feb 28 Run 15
Bike 20
March 1 Rest
March 2 Run 10
Bike 15
Swim 10
March 3 - Race, 13.1 miles at 8'30"/mile = 1 hour, 51 minutes, 21 seconds GOAL time.
See you on Race Day!!!
Posted by Dennis at 07:13 AM | Comments (5) | TrackBack
February 18, 2007
Tale of Broken Dreams
Well, everybody has a bad race now and then - and this was my certainly not one of my better performances. Even though my training had been pretty consistant, much of my run training has been focused on either a) A one mile run, which I am trying to get under 6 minutes OR b) Long runs (12-15 miles) to prepare for the Bidwell Classic in March, and to build a good base for the 1/2 Ironman in July.
It appears that in the hustle of my training, I forgot how to run a 3.1 mile race (or at least how to run it quickly).
The first thing I did, was my usual mistake of going out way too fast the first mile - when I clicked the lap timer on my watch at the first mile at 6' 31", I knew two things: 1) That I was not going to be able to sustain that pace 2) Going out that fast was going to make the rest of the race very, very ugly.
Sure enough, mile two was ulgy - with a 7' 30" pace - and the third mile was only marginally better. I ended up being 7 seconds SLOWER than my time last year - and 4th in my age group.
I've spent much of the afternoon pondering this race - trying to convince myself that it was "just a bad race" and that next year I will be faster. I'm not sure that I did a good job of convincing myself - I keep having nagging doubts that my race speed may have peaked with my run last year - and in spite of pretty consistent training, my bodies biological clock is going to ultimately win in the battle to slow me down.
This is the first race, in almost 5 years that I have been slower than the previous year. Today this feels like one of those "bellweather" life events - the first gray hair, or the first time you realize that by golly, no matter how hard you train and how much effort you put in - you are getting older and slower....
Posted by Dennis at 03:34 PM | Comments (6) | TrackBack
February 14, 2007
2007 Race Schedule
Well, I finally have found the last couple of dates for my scheduled races this year. Whew, this is going to be a FAST paced year of racing!!!! If you have been thinking about “testing the waters” so to speak of triathlons and running, why not make this the year YOU make it happen. Mark these dates on your calendar, and let’s go RACING!!!
The first event is this weekend, February 17th - the Durham Almond Blossom Run. I will be running the 5k, and hope to break my all-time record of 22'7" to get into the 21 minute bracket. Details here.
The next local event is the Bidwell Classic Race on March 3, 2007. I’ll be doing the ½ marathon, hoping to a) Beat my brother, who did a good job of humiliating me the last time we raced, and b) Break my previous best time of 1 hour, 54 minutes. I am hoping to trim at least 4 minutes off this time, to 1 hour, 50 minutes. All the race details are here.
Then, a quick ramp up of the bike mileage, and tackle the Wildflower Century on April 22. This is a great ride, it was my first century when I did it last year – what a feeling of accomplishment when you complete that last mile of a 100 mile ride. All the details are here.
After a few days rest, the next event is the North Forebay Triathlon, the next weekend (April 28th). I usually do this as a relay with some of my co-workers – it is a great little run/kayak/mountain bike event, and is a lot of fun to get new people introduced to this sport. I may do it as an individual this year (depending upon how the office teams shake out) since I now have a “new to me” kayak, thanks to a high stakes trade of a swing set for an experience kayak. All the details are here.
Then, a couple of weeks later – the fifth annual City of Gold Triathlon on May 12, 2007. This is a great sprint distance triathlon, with cold water, some bike hills, and an incredible trail run up the Dan Bebee Trail that will remind you just what your maximum sustainable heart rate is. Nicki and Julie do a fantastic job of running this event – great for both experienced athletes, first timers, or office/friends relay teams. Get all the details here.
Then, I’ll “take of couple of months off” from racing to really ramp up my training volume – as I get ready to take on the Vineman 70.3 – my “A” race for the year. This will be the first time I have attempted a “Half-Iron” and I’m prepared to be suitably humbled. I suspect that this race will bring out the “elite athletes”, and that my usual “middle of the pack” finish will be only a dream for this race. I’m not really setting a time goals for this race other than to beat the cut-off times - I will be happy with a finish, under my own power, with no lasting injuries. All the details are here.
My last race for the season will likely be the Almond Bowl in November. This 10K race for the season, and I hope to be able to break 48 minutes this year.
Happy training,
Posted by Dennis at 07:31 AM | Comments (0) | TrackBack
February 03, 2007
Challenge Yourself
So, will this be the year that you "do something different"? Step out of your comfort zone a little bit, try something new, that you have never done before?
I would be willing to bet that less than 10 percent of the general population has attended (as a spectator) or participated in an organized run or triathlon. Unless you make that first, painful step (mark the date on your calendar) you will never be able to experience the fun (and thrill) of watching hundreds of athletes (many of whom are your friends and co-workers) leave every ounce of their energy out on the race course, struggling either to "just finish" or to improve their personal best time in that event.
If you are willing to consider making that "first step", here is what you do. Walk, no Run to your daytimer or Calendar that you track your appointments. Mark down March 3, 2007 - as Bidwell Classic Run. Then call
530.879.9000, and tell the race organizing team that you would like to help out on race day. I guarantee you will have fun, you will meet lots of new friends, and you will get a glimpse into the running "culture". Maybe running is not for you - but how will you know if do not at least come out once and see what it is all about.
Here are the details and contact information:
The Bidwell Classic is being planned by a team of five Chico Running Club members who are volunteering many hours of their time. If you are not going to run or walk in the event, you can enjoy participating by being an event volunteer. Volunteering is fun, brings a very positive event to our community, and you will help create a safe, great experience for participants and visitors to Chico. If you're interested in helping out, email us at info@chicorunningclub.org or call 879-9000. We could really use the help for this event.
Here is the link to the Chico Running Club site and the race flyer.
Posted by Dennis at 07:55 AM | Comments (2) | TrackBack