Slow training=slow racing

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AirForceRunner
Bill Crothers
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Slow training=slow racing

Postby AirForceRunner » Sat Apr 17, 2010 2:22 pm

This year was going to be the year I shifted away from the short road stuff into more substantial trail races. A still-persisting neck injury delayed training until about 4 weeks ago, and the training I have been doing has been devoted to forcing myself to run slow for the entirety of my runs. I have not allowed myself to run under 5:30/km (ok, I have, but just a few times), but I'm really trying to develop patience with my running, as the distances I'm looking at in the future will absolutely require it.
Excuse mode off. :lol:
Did the Barrie Spring Thaw 5 km today in horrendous conditions (sideways snow and rain with high winds along the lake). Didn't get to run in VFFs as a result :( And as the title says...train slow, and you'll race slow.
Ran a PW today of 23:09 for 5.1 km (22:55 for 5 k). 23rd/130. On the plus side, the guy who won in 18 and change stated he was 2 minutes of pace as well. However, there were highlights...beat my old training partner who was down from Kingston, and my wife surprised me by having the kids out to cheer daddy on. Got to hear them cheer on the way out and back, and got to give my son a high five on the return trip. So as the young 'ins say..."Its all good". :)


Lining up the 'High Five' with ma boy!!
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http://www.itsmyrun.com/?display=myrace ... orceRunner


2011 Wishlist
Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)

"Try the meditation of the trail, just walk along looking at the trail at your feet and don't look about and just fall into a trance as the ground zips by..."
-Jack Kerouac

"I am no longer a runner, I am now a father who runs. I will let the running come to me and I will make the most of every km I am fortunate enough to receive."
-Smack

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Jo-Jo
Kevin Sullivan
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Re: Slow training=slow racing

Postby Jo-Jo » Sat Apr 17, 2010 3:56 pm

Cool that the family was out cheering.
Almost as good as having Hula Girl out there :D :wink:

For some reason I forgot that you plan to do Haliburton...I'm 95% sure I'll be going to cheer on Maniacs...it will be great to see you :D

Thought of you today...there were a couple Air Cadets at the Metro ...and yes...I donated some $. :D
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DougG
Jerome Drayton
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Re: Slow training=slow racing

Postby DougG » Sat Apr 17, 2010 5:31 pm

Well done Rick. Given how nasty it was outside, I'm kinda glad I had to work. :lol:
2014
injured
2013
Snowflake 10k....stopped at 5k
Rest of the year a write off because of injury.
2012
Snowflake 10k Jan 1 done
Run 4 Kids 10k Jan 7 done
Harry's Spring Run Off 8k. April 8 a disaster, but I finished
Centurion 50k at Horseshoe Valley (cycling) done
Centurion 50 miler at Blue Mountain (cycling) done.....barely!
Snowflake 5k, Dec 16 - done
2011
Harry Rosen 8k. April. done
Rotary 5k fun run. May. done
CANI 10k. June. done
Canada Day 10k. July. done
Barrie Waterfront 5k. Aug. done
CANI 10 k. Oct. done
Base Borden Army Run 10k. done

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richie-rich
Bill Crothers
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Re: Slow training=slow racing

Postby richie-rich » Sun Apr 18, 2010 9:39 am

at least you got out there on a crappy day and had some time with the family.

your comment regarding slow training = slow racing - i can see this myself. after not being able to run for almost 2 months i've noticed that i've lost some speed. i've been building my base up again and am back to pre injury volume. i'm starting to add more speedwork now but running a tempo these days is almost torture. there is a 10k race coming up next weekend and i'm tempted to register and see what my time would be with no expectations but still trying.

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Doonst
Abby Hoffman
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Re: Slow training=slow racing

Postby Doonst » Sun Apr 18, 2010 9:52 am

Its hard to PB every time Rick. High winds are tough for sure. Main thing is you're back at it, with more races you times will quickly be right back to where they should be.
next up:


This broken wing will fly again
One fine day
This blackbird's mute gonna sing again
One fine day

So all you sinners come out
And all you drunkards crawl out
Come into the light of one fine day

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Darth Tater
Lynn Williams
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Re: Slow training=slow racing

Postby Darth Tater » Sun Apr 18, 2010 11:47 pm

AirForceRunner wrote:Excuse mode off. :lol:

Did the Barrie Spring Thaw 5 km today in horrendous conditions (sideways snow and rain with high winds along the lake).

Image


Where's that snow and rain?!?! Slacker! :lol:

For a guy who's got a buggered neck, you still ran pretty good. You'll regain your form, I'm sure. You're crazy enough to get there!
Darth Tater

"Wherever you go, there you are."

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QuickChick
Lynn Williams
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Re: Slow training=slow racing

Postby QuickChick » Mon Apr 19, 2010 7:32 am

Speed comes back fast, don't worry! Wind is tough to race in, that's for sure. Cool shoes. 8)
"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman

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AirForceRunner
Bill Crothers
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Re: Slow training=slow racing

Postby AirForceRunner » Mon Apr 19, 2010 7:47 am

Darth Tater wrote:
AirForceRunner wrote:Excuse mode off. :lol:

Did the Barrie Spring Thaw 5 km today in horrendous conditions (sideways snow and rain with high winds along the lake).

Image


Where's that snow and rain?!?! Slacker! :lol:

For a guy who's got a buggered neck, you still ran pretty good. You'll regain your form, I'm sure. You're crazy enough to get there!


Oh you rotton poop disturber!! LOL!!
It was there...I could show you better pics of the conditions.
http://www.itsmyrun.com/?display=myrace ... orceRunner


2011 Wishlist
Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)

"Try the meditation of the trail, just walk along looking at the trail at your feet and don't look about and just fall into a trance as the ground zips by..."
-Jack Kerouac

"I am no longer a runner, I am now a father who runs. I will let the running come to me and I will make the most of every km I am fortunate enough to receive."
-Smack

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ratherBrunning
Jerome Drayton
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Joined: Tue Sep 23, 2008 7:50 pm

Re: Slow training=slow racing

Postby ratherBrunning » Mon Apr 19, 2010 10:03 am

Great work AFR!! How nice to have your family out there cheering you on!! 8) :D
Louise


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