Ironboy paces himself to a 5km PB at the Cookie Run
Ironboy paces himself to a 5km PB at the Cookie Run
Almost but not quite. I was solid for the first 4km, but the last one I ran out of steam.
Much better than my last 5km where I went out like a mad man.
During my warm up I ran into North of ... and gave her a big birthday hug! Saw Mme Bourdette, crossing paths a few times as our warm up routines took us back and forth around the start area.
I decided at the last minute that I would try my new Mizuno Wave Universe flats. Risky, I know, wearing new shoes on race day, but it wasn't my A race and I really wanted to try them. It wasn't a mistake, I loved them. They are the awesomest shoes evar!
My recent 10km pb predicted a 21:00 flat for a 5km, so that was my goal, beat that to get a new prediction for the 10km!
I also set my Garmin to take splits ever 500m instead of 1km, I wanted a better idea of how consistent my pacing was. I think next time I'll set it to lap every 200m to get an even finer granularity.
The race starts on a long climb of about 500-600m right off the bat. I got behind some guys that I knew were around my speed, hoping they keep me from going out too fast, and it worked for the most part. Felt great, despite being just under 4:00/km for the first 500m
I found a groove and held a pretty solid pace, hovering very close to, but a bit slower than 4:00/km.
When I hit kilometer 3 in 12:11 I started to get excited. This would be close, if I could just hold on. Kilometer 4 had a long steady downhill, that was just a bit too steep, I ran that section at 3:49/km and made up some time, but after that I was done with still a kilometer to go.
The last bit was just a slugfest to get accross that line as soon as possible. Paced dropped to 4:10 then to 4:23, with a kick at the end of 3:39/km. (Since Garmin measured 70m long I got a split for the last 70m).
FInal time on my watch was 20:33, a PB by over a minute. I am extremely happy with this result. A clear indication that my fitness level is on the upswing.
Splits: (1st 500m, 2nd 500m) avg for whole km
Kilometer 1: (3:55, 4:03) 3:58
Kilometer 2: (4:03, 4:00) 4:02
Kilometer 3: (4:02, 4:02) 4:03
Kilometer 4: (3:49, 4:10) 3:59
Kilometer 5: (4:23, 4:12) 4:17
Last 70m in 14sec (3:39/km)
It wasn't chip timed, but I'll still wait for the official time before updating the PB thread. I started almost right on the start line so my watch will be pretty close and the clock said 20:32 as I crossed, but by the time I stopped my garmin after the line, it was 20:34. So until I hear otherwise my time was 20:33
Yay me!
Much better than my last 5km where I went out like a mad man.
During my warm up I ran into North of ... and gave her a big birthday hug! Saw Mme Bourdette, crossing paths a few times as our warm up routines took us back and forth around the start area.
I decided at the last minute that I would try my new Mizuno Wave Universe flats. Risky, I know, wearing new shoes on race day, but it wasn't my A race and I really wanted to try them. It wasn't a mistake, I loved them. They are the awesomest shoes evar!
My recent 10km pb predicted a 21:00 flat for a 5km, so that was my goal, beat that to get a new prediction for the 10km!
I also set my Garmin to take splits ever 500m instead of 1km, I wanted a better idea of how consistent my pacing was. I think next time I'll set it to lap every 200m to get an even finer granularity.
The race starts on a long climb of about 500-600m right off the bat. I got behind some guys that I knew were around my speed, hoping they keep me from going out too fast, and it worked for the most part. Felt great, despite being just under 4:00/km for the first 500m
I found a groove and held a pretty solid pace, hovering very close to, but a bit slower than 4:00/km.
When I hit kilometer 3 in 12:11 I started to get excited. This would be close, if I could just hold on. Kilometer 4 had a long steady downhill, that was just a bit too steep, I ran that section at 3:49/km and made up some time, but after that I was done with still a kilometer to go.
The last bit was just a slugfest to get accross that line as soon as possible. Paced dropped to 4:10 then to 4:23, with a kick at the end of 3:39/km. (Since Garmin measured 70m long I got a split for the last 70m).
FInal time on my watch was 20:33, a PB by over a minute. I am extremely happy with this result. A clear indication that my fitness level is on the upswing.
Splits: (1st 500m, 2nd 500m) avg for whole km
Kilometer 1: (3:55, 4:03) 3:58
Kilometer 2: (4:03, 4:00) 4:02
Kilometer 3: (4:02, 4:02) 4:03
Kilometer 4: (3:49, 4:10) 3:59
Kilometer 5: (4:23, 4:12) 4:17
Last 70m in 14sec (3:39/km)
It wasn't chip timed, but I'll still wait for the official time before updating the PB thread. I started almost right on the start line so my watch will be pretty close and the clock said 20:32 as I crossed, but by the time I stopped my garmin after the line, it was 20:34. So until I hear otherwise my time was 20:33
Yay me!
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Ironboy wrote: FInal time on my watch was 20:33, a PB by over a minute. I am extremely happy with this result. A clear indication that my fitness level is on the upswing.
No kidding. You're starting to put everything together & I hope that you can hold enough fitness over the winter to really go on a PB binge next year.
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Fantastic James.
I'm really happy for you!
I'm really happy for you!
Technophobe Extraordinaire
"Princess" J0-JO...The Awesome Running Machine.
"a precious, unique and quirky individual"...definition given by a Toronto Cop
An Ever Loyal and Devoted Official Doonst Fan.
"In the midst of winter, I finally learned that there was in me an invincible summer" -Albert Camus
"Keep Going. Never Give Up." Spencer
"Princess" J0-JO...The Awesome Running Machine.
"a precious, unique and quirky individual"...definition given by a Toronto Cop
An Ever Loyal and Devoted Official Doonst Fan.
"In the midst of winter, I finally learned that there was in me an invincible summer" -Albert Camus
"Keep Going. Never Give Up." Spencer
-
- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
- Contact:
Re: Ironboy paces himself to a 5km PB at the Cookie Run
ian wrote:Ironboy wrote: FInal time on my watch was 20:33, a PB by over a minute. I am extremely happy with this result. A clear indication that my fitness level is on the upswing.
No kidding. You're starting to put everything together & I hope that you can hold enough fitness over the winter to really go on a PB binge next year.
good thing there are no "big" things happening this winter in your life!
GREAT job babe! I was super happy to make it there in time to see your finish!! (Thankfully the race started 10 minutes late!)
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Wowzers! Way to go James!
http://connect.garmin.com/profile/trixiee14
Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Wow, great job!! Congratulations!!
Sandra...Air Force wife & Professional Kid Wrangler...I knit to stay sane, I run to eat!
2012 - year of perseverance, endurance, survival, and earning blackmail material for life.
My running log: http://www.runningmania.com/forum/viewt ... 18&t=44092
PB's:
Army Run HM (Sep 18, 2011) - 1:55:14
2012 - year of perseverance, endurance, survival, and earning blackmail material for life.
My running log: http://www.runningmania.com/forum/viewt ... 18&t=44092
PB's:
Army Run HM (Sep 18, 2011) - 1:55:14
- canalrunner
- Bill Crothers
- Posts: 1422
- Joined: Tue Jun 17, 2008 12:59 pm
- Location: Ottawa
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Irongirl wrote:ian wrote:Ironboy wrote: FInal time on my watch was 20:33, a PB by over a minute. I am extremely happy with this result. A clear indication that my fitness level is on the upswing.
No kidding. You're starting to put everything together & I hope that you can hold enough fitness over the winter to really go on a PB binge next year.
good thing there are no "big" things happening this winter in your life!
GREAT job babe! I was super happy to make it there in time to see your finish!! (Thankfully the race started 10 minutes late!)
Nice end to the season. Congrats. Irongirl is right. This winter should be all about you.
The longest journey begins with a single step.
2016 Races
May: Ottawa Marathon
2016 Races
May: Ottawa Marathon
- Robbie-T
- Jerome Drayton
- Posts: 6340
- Joined: Mon Aug 08, 2005 11:44 am
- Location: Awesome World
- Contact:
Re: Ironboy paces himself to a 5km PB at the Cookie Run
nice
Mississauga Marathon - 2:52
Around the Bay - 1:58
Click>> Race History
ItsMyRun.com
"If I'm running, it will be a good run" - Robbie-T
"I just hope that people look at it and say, 'Hey if this yahoo can do it, then I can do it too.' That'd be cool if people thought that. It's just a matter of putting the miles in and working. It's not so much how much talent you have. I hope." - Brian Sell.
"To give anything less than your best is to sacrifice the Gift." - Pre
Around the Bay - 1:58
Click>> Race History
ItsMyRun.com
"If I'm running, it will be a good run" - Robbie-T
"I just hope that people look at it and say, 'Hey if this yahoo can do it, then I can do it too.' That'd be cool if people thought that. It's just a matter of putting the miles in and working. It's not so much how much talent you have. I hope." - Brian Sell.
"To give anything less than your best is to sacrifice the Gift." - Pre
- ROW
- Bill Crothers
- Posts: 2592
- Joined: Sat Jun 14, 2008 9:29 pm
- Location: Aylmer/St. Catharines
- Contact:
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Congrats. Only 34 seconds to go till sub 20!
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: Ironboy paces himself to a 5km PB at the Cookie Run
congrats on the pb!
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
- b_squared
- Bill Crothers
- Posts: 1294
- Joined: Mon Mar 23, 2009 4:23 pm
- Location: escape is at hand for the travellin' man
Ironboy paces himself to a 5km PB at the Cookie Run
Way to go IB!
- Madame Bourette
- Jerome Drayton
- Posts: 5253
- Joined: Fri Jul 29, 2005 4:42 pm
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Glad that you had a PB and that you liked your shoes.
"Ok, j'vais l'faire le maudit Ironman!" North of Hélène, Dec 15, 2008.
Running Mania moderator-in-training
Running Mania moderator-in-training
- Doonst
- Abby Hoffman
- Posts: 10598
- Joined: Thu Aug 11, 2005 10:17 pm
- Location: the corner of Sixth and Where Do I Go?
- Contact:
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Not surprised but very happy for you! You're on a roll, wish I could have been chasing you again today.
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
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
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Sweet!! Congratulations!
"I was thinking of you yesterday as I was running through the woods. As I jumped over a fallen tree I said "If I were [bruyere], I'd be bleeding by now"." - Turd Ferguson
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Congrats on the quick time!
[b]2016 Races:[b]
January - Richmond Road Races 10 km 41:06
March - St Patrick's Day 10 km 41:31
April - Minto Run for Reach half-marathon 1:28:56
May - Sporting Life 10 km - 41:10
May - Ottawa Marathon - 3:26:37
September - Army Run
My running blog: http://www.thecourageoflungs.com
January - Richmond Road Races 10 km 41:06
March - St Patrick's Day 10 km 41:31
April - Minto Run for Reach half-marathon 1:28:56
May - Sporting Life 10 km - 41:10
May - Ottawa Marathon - 3:26:37
September - Army Run
My running blog: http://www.thecourageoflungs.com
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Wow a minute off on a 5 km. That's so impressive. Congrats!
Chilly 1/2 - March 4
Montreal 1/2 - April 29
NCM 1/2 - May 27
Manitoba 1/2 - June 17
Army 1/2 - Sept
Montreal 1/2 - April 29
NCM 1/2 - May 27
Manitoba 1/2 - June 17
Army 1/2 - Sept
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Nice! Congrats!
- richie-rich
- Bill Crothers
- Posts: 1092
- Joined: Sun Feb 17, 2008 10:32 am
Re: Ironboy paces himself to a 5km PB at the Cookie Run
nice run! i think the last km may be mental. you'll break 20 min for sure
- mas_runner
- Bill Crothers
- Posts: 2339
- Joined: Tue Jun 02, 2009 5:37 pm
- Location: Hull, QC
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Great race, great PB, congrats. So hard to keeps the legs going when they feel like jelly and the lungs are on fire...well done!
PBs
5th Sep 2015 - Run Ottawa free 5km - 21:05
21st Jun 2015 - UR 4 Men's Cancers 10km - 45:45
16th Jun 2013 - UR 4 Men's Cancers 15km - 1:11:44
16th Apr 2016 - MEC 10 miler - 1:20:21
12th Apr 2015 - EY R4R Half Marathon - 1:41:15
26th May 2013 - Ottawa Marathon - 3:43:51
2017 races - coming up
7th May - Defi Entreprise 10km
28th May - Ottawa Half Marathon
17th Sep - Army Run Half Marathon
5th Sep 2015 - Run Ottawa free 5km - 21:05
21st Jun 2015 - UR 4 Men's Cancers 10km - 45:45
16th Jun 2013 - UR 4 Men's Cancers 15km - 1:11:44
16th Apr 2016 - MEC 10 miler - 1:20:21
12th Apr 2015 - EY R4R Half Marathon - 1:41:15
26th May 2013 - Ottawa Marathon - 3:43:51
2017 races - coming up
7th May - Defi Entreprise 10km
28th May - Ottawa Half Marathon
17th Sep - Army Run Half Marathon
Re: Ironboy paces himself to a 5km PB at the Cookie Run
And you didn't even have beer...at least not that you've mentioned. Congrats!
2014 Races:
Around the Bay 30K - DNS
ORW Marathon - 3:38:11 - PB & first BQ!!!!
Personal Bests:
Marathon - May 2014 - 3:38:11-----30K - Mar 2013 - 2:37:42----1/2 Marathon - Oct 2013- 1:38:53----10K - Oct 2012 - 45:31-----5K - Feb 2009 - 22:21
Re: Ironboy paces himself to a 5km PB at the Cookie Run
You can definitely do sub 20. Next time don't hold back on the first K. Use that adrenaline to your advantage. Good job on the PB!
Steve
Steve
Ironboy paces himself to a 5km PB at the Cookie Run
Great time, James. Very impressive to push it so hard!! It won't be long till you can carry that sub-4:00 pace for the whole 5k.
Support me in my fundraising for the Boston Marathon, Boston Public Library team:
https://www.crowdrise.com/o/en/campaign ... iferwolf11
https://www.crowdrise.com/o/en/campaign ... iferwolf11
- orleansrunner1962
- Jerome Drayton
- Posts: 7583
- Joined: Tue Oct 07, 2008 8:12 pm
- Location: Orleans, ON
Re: Ironboy paces himself to a 5km PB at the Cookie Run
Great job -- great pb!
2014:
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
- QuickChick
- Lynn Williams
- Posts: 13274
- Joined: Tue Jul 26, 2005 10:52 pm
- Location: Whitby ON
Re: Ironboy paces himself to a 5km PB at the Cookie Run
James, this is so solid!! Way to go. You have totally motivated me to get back at training with a vengeance. I know you are going to break 20 soon, too. It would be fun to do "virtual" workouts this winter together, with whoever else wanted to join in- set a workout, do it, report back. Treadmill, road, whatever. Hearing one another's splits from week to week might be a good motivator, who knows.
I'm glad the shoes worked out, too!
I'm glad the shoes worked out, too!
"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
Who is online
Users browsing this forum: No registered users and 17 guests