HCcD's 2012 Run4Reach 1/2 Marathon
HCcD's 2012 Run4Reach 1/2 Marathon
The Minto Run4Reach is another one of those annual spring races (whether it be the 10K or 1/2 Marathon) that I look forward to, as a final test of my race fitness before tapering for the May Marathon season ... I have ran in this event many times, but only raced it once fully, that was back in 2003 when I finished it in 1:38:29, while usually I have used this as a training effort, while pacing other people in recent past.
For this year, this was scheduled as a"B" Race and, it was also a final opportunity to tet my race fitness in heading to Vancouver Marathon, in three weeks time. The goal was to run it at, steady tempo effort, which would be at least a sub 1:40:xx, which would be at around a 3:20:xx marathon pace (my whisper goal potential from MacMillan) ... Tempting, as it was, I did not want to risk going out and doing something st*pid, in attempting race it for a PB (current PB is from last October at 9-run-run with a 1:32:35) so close to Vancouver, and figured that something around 1:35:xx to 1:37:xx would be a nice compromise ...
As it turned out, I was well rested this week, as I ended up taking a mini-taper, after my final build week, last week, which would give me a 4 week taper period for Vancouver, and with the conditions, almost perfect at a mild 10-15C and overcast this morning, I just ran by perceived exertion ... Kept it at a nice controlled pace, never really feeling stressed at any point in the race, although, as a forefoot runner, I did suffer some blisters on the balls of my feet ... So, perhaps my socks will need to be replaced for the longer distances/races
As always, always nice to meet up with some friends before the start, MikeM, Mark, Beth to name a few from RM, and a few others from my Euro-Sports Running Team, as well ...
As usual, it is so easily to get s*cked in with the lead group when the start gun/horn goes off, so why would this be any different .. running the first KM in 4:01 ... After the first KM, I settled myself down, and was able to find my comfortable steady tempo pace and just ran .
At the fisrt 5K turn-around, speed up a bit as I was approaching the Orange RM Waterstation, and gave a low-five to Maniac Mabel ... a quick check on my garmin indicated that I hit the 5K in 21:36 .. The return trip to the start line was uneventful, just monitored my breathing and effort, and holding a comfortable pace, and crossing the 10K turn-around at 44:03 ... quite happy with that ...
On the second loop, just continued holding my pace, at this point, the course was thinning out, as the 10K runners crossed the finish line, while we ran out again .... With only about 177 participants on the 1/2 marathon event, it got pretty boring, as there was usually quite a bit of distance betwen the next person either in frotn or behind me ... it was tempting to pick up the pace to catch the person ahead of me, but, I resisted, as I knew that I still had add a few KMs afterwards, as a cooldown ...
Upon passing the RM Waterstation, somehow Maniac Mabel ended up jumping into my arms, and I carried her to end of the area and handed her off to an unsuspecting spectator .. On the second loop we had to run an extra 500m to Dow's Lake to make up the extra kilometer before the turn around ... and, on the return trip, I took a bit of a quick stop to get some positive vibes with a pat on Caleb's back and head ... such a mild mannered and calming puppy he is ...
After that, just cotinued to run the final 5K to the finish line at a comfortable effort ... With about a kilometer to go, took a peek at the garmin, and realized that I had a slighyt chance of breaking 1:34:xx, so picked up the pace, but, did not sprint it in, with about 200m to go ... Crossed the finish line in 1:34:06 about a 4:23 course PB ..
Quite happy with my results today and definitely looking forward to see if this training cycle has also improved my race fitness level beyond that of the half marathon and 30K (ATB) level this year ? pray: As I ended up running a bit faster than I had originally planned, I will now have to re-evaluate my goals and paces for Vancouver ...
For this year, this was scheduled as a"B" Race and, it was also a final opportunity to tet my race fitness in heading to Vancouver Marathon, in three weeks time. The goal was to run it at, steady tempo effort, which would be at least a sub 1:40:xx, which would be at around a 3:20:xx marathon pace (my whisper goal potential from MacMillan) ... Tempting, as it was, I did not want to risk going out and doing something st*pid, in attempting race it for a PB (current PB is from last October at 9-run-run with a 1:32:35) so close to Vancouver, and figured that something around 1:35:xx to 1:37:xx would be a nice compromise ...
As it turned out, I was well rested this week, as I ended up taking a mini-taper, after my final build week, last week, which would give me a 4 week taper period for Vancouver, and with the conditions, almost perfect at a mild 10-15C and overcast this morning, I just ran by perceived exertion ... Kept it at a nice controlled pace, never really feeling stressed at any point in the race, although, as a forefoot runner, I did suffer some blisters on the balls of my feet ... So, perhaps my socks will need to be replaced for the longer distances/races
As always, always nice to meet up with some friends before the start, MikeM, Mark, Beth to name a few from RM, and a few others from my Euro-Sports Running Team, as well ...
As usual, it is so easily to get s*cked in with the lead group when the start gun/horn goes off, so why would this be any different .. running the first KM in 4:01 ... After the first KM, I settled myself down, and was able to find my comfortable steady tempo pace and just ran .
At the fisrt 5K turn-around, speed up a bit as I was approaching the Orange RM Waterstation, and gave a low-five to Maniac Mabel ... a quick check on my garmin indicated that I hit the 5K in 21:36 .. The return trip to the start line was uneventful, just monitored my breathing and effort, and holding a comfortable pace, and crossing the 10K turn-around at 44:03 ... quite happy with that ...
On the second loop, just continued holding my pace, at this point, the course was thinning out, as the 10K runners crossed the finish line, while we ran out again .... With only about 177 participants on the 1/2 marathon event, it got pretty boring, as there was usually quite a bit of distance betwen the next person either in frotn or behind me ... it was tempting to pick up the pace to catch the person ahead of me, but, I resisted, as I knew that I still had add a few KMs afterwards, as a cooldown ...
Upon passing the RM Waterstation, somehow Maniac Mabel ended up jumping into my arms, and I carried her to end of the area and handed her off to an unsuspecting spectator .. On the second loop we had to run an extra 500m to Dow's Lake to make up the extra kilometer before the turn around ... and, on the return trip, I took a bit of a quick stop to get some positive vibes with a pat on Caleb's back and head ... such a mild mannered and calming puppy he is ...
After that, just cotinued to run the final 5K to the finish line at a comfortable effort ... With about a kilometer to go, took a peek at the garmin, and realized that I had a slighyt chance of breaking 1:34:xx, so picked up the pace, but, did not sprint it in, with about 200m to go ... Crossed the finish line in 1:34:06 about a 4:23 course PB ..
Quite happy with my results today and definitely looking forward to see if this training cycle has also improved my race fitness level beyond that of the half marathon and 30K (ATB) level this year ? pray: As I ended up running a bit faster than I had originally planned, I will now have to re-evaluate my goals and paces for Vancouver ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Parting is such a sweet sorrow, as I had to pass off Maniac Mabel, as she was becoming such a drag on my race ....
Some photos taken by Strider ...
Some photos taken by Strider ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Here are my stats:
Sportstas (177 Finishers)
40 Vincent_andy FONG 90 1:34:12.5 1:34:06.4 4:28 M40-49 20/38 37/106 0:43:56.9
Garmin Split Times:
1K -- 4:01
2K -- 4:19
3K -- 4:21
4K -- 4:29
5K -- 4:25 // 21:36
6K -- 4:25
7K -- 4:26
8K -- 4:29
9K -- 4:31
10K -- 4:33 // 44:03
11K -- 4:26
12K -- 4:34
13K -- 4:33
14K -- 4:36
15K -- 4:32 // 1:06:46 ---- Only 8 seconds off my 15K PB set in the Utica Boilermaker in 2011
16K -- 4:32
17K -- 4:37 -- Caleb Stop
18K -- 4:28
19K -- 4:32
20K -- 4:33 // 1:29:31
21K -- 4:18
0.1K -- 0:20
Not bad for a "B" race today .. about 90 seconds off my 1/2 Marathon PB set last October at 9-run-run and, 8 seconds off my 15K Utica Boilermaker, set last July ..
Sportstas (177 Finishers)
40 Vincent_andy FONG 90 1:34:12.5 1:34:06.4 4:28 M40-49 20/38 37/106 0:43:56.9
Garmin Split Times:
1K -- 4:01
2K -- 4:19
3K -- 4:21
4K -- 4:29
5K -- 4:25 // 21:36
6K -- 4:25
7K -- 4:26
8K -- 4:29
9K -- 4:31
10K -- 4:33 // 44:03
11K -- 4:26
12K -- 4:34
13K -- 4:33
14K -- 4:36
15K -- 4:32 // 1:06:46 ---- Only 8 seconds off my 15K PB set in the Utica Boilermaker in 2011
16K -- 4:32
17K -- 4:37 -- Caleb Stop
18K -- 4:28
19K -- 4:32
20K -- 4:33 // 1:29:31
21K -- 4:18
0.1K -- 0:20
Not bad for a "B" race today .. about 90 seconds off my 1/2 Marathon PB set last October at 9-run-run and, 8 seconds off my 15K Utica Boilermaker, set last July ..
Last edited by HCcD on Sun Apr 15, 2012 7:27 pm, edited 1 time in total.
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Run4Reach 1/2 Marathon
looking forward to see if this training cycle has also improved my race fitness level beyond that of the half marathon and 30K (ATB) level this year ?
That'll be the big question, and while the shorter races have shown you your aerobic fitness, the marathon will likely test your other limiters (mostly your ability to avoid muscle damage from running on pavement for so long).........But you've gotta be the most consistent guy on here Andy, so thats gotta be a plus .
2013 GOALS:
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Nice run Andy. Way to stick to your plan.
[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
- mas_runner
- Bill Crothers
- Posts: 2339
- Joined: Tue Jun 02, 2009 5:37 pm
- Location: Hull, QC
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Sweet race, it was great to chat with you before and after the race. Shame about the buff, I thought you'd decided to take it off so I didn't ask you why you weren't wearing it. GAH!
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: HCcD's 2012 Run4Reach 1/2 Marathon
Nicely done!
C-Moss is a tad jealous that you patted Caleb...but she'll get over it
Looking forward to seeing you BQ in Van
C-Moss is a tad jealous that you patted Caleb...but she'll get over it
Looking forward to seeing you BQ in Van
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
- Spirit Unleashed
- Lynn Williams
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- Joined: Thu Jun 26, 2008 7:38 am
- Location: The Texas Tropics
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Good job and good bodes for Vancouver. You are ready for an A marathon.
If you NEED an orange buffy, I think Mabel should donate her's.
If you NEED an orange buffy, I think Mabel should donate her's.
Athlete....Maniac 973....Marathon Maniac 6645
Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/
Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/
Re: HCcD's 2012 Run4Reach 1/2 Marathon
jamix wrote:
That'll be the big question, and while the shorter races have shown you your aerobic fitness, the marathon will likely test your other limiters (mostly your ability to avoid muscle damage from running on pavement for so long).........But you've gotta be the most consistent guy on here Andy, so thats gotta be a plus .
I don't know if time on the pavement will be a factor...Andy's been doing most of his long runs with me, and because I'm so much slower he's been spending a lot of time on the pavement...but although at a much slower pace than his MP.
Well done on the course PB Andy! I'm predicting a BQ in Van...as long as you remember to hydrate in the first 10k!
If it ain’t broke, run through it -- Strider
Re: HCcD's 2012 Run4Reach 1/2 Marathon
I think those race photos are the first time I've ever seen you race with any exposed skin below the neck. Rest up and get that PB in Vancouver.
-
- Lynn Williams
- Posts: 17817
- Joined: Thu Jul 10, 2008 9:13 pm
- Location: B.C.
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Great result today Andy!
Looking forward to seeing what you do in Van.
Looking forward to seeing what you do in Van.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Looking good, Andy. I'm also looking forward to seeing how you do in Vancouver.
Re: HCcD's 2012 Run4Reach 1/2 Marathon
mas_runner wrote:Sweet race, it was great to chat with you before and after the race. Shame about the buff, I thought you'd decided to take it off so I didn't ask you why you weren't wearing it. GAH!
Same here. I almost joked "how am I supposed to follow the orange buff if you're not wearing it". I wish I had.
Congrats again on the great "tempo run".
Re: HCcD's 2012 Run4Reach 1/2 Marathon
jes wrote:jamix wrote:
That'll be the big question, and while the shorter races have shown you your aerobic fitness, the marathon will likely test your other limiters (mostly your ability to avoid muscle damage from running on pavement for so long).........But you've gotta be the most consistent guy on here Andy, so thats gotta be a plus .
I don't know if time on the pavement will be a factor...Andy's been doing most of his long runs with me, and because I'm so much slower he's been spending a lot of time on the pavement...but although at a much slower pace than his MP.
Well done on the course PB Andy! I'm predicting a BQ in Van...as long as you remember to hydrate in the first 10k!
Yes, that is true ... most of our 30K+ lsd runs this winter/spring have been as long, if not longer than my expected marathon goal time ... so, will be interesting to see how that translates on race day ... and, as I have commented on several occasions ... it is hard to imagine that I am suppose to be running an extra 10-12K, in the same time / duration ...
Also, most of my lsd pacing has been about 90 seconds to 2 minutes slower than my goal race pace, and I am actually a bit surprised that I have been able to hold that for both my recent 1/2 marathon and 30K races ... so, again, will be interesting to see the training effect on race day ... though, I have been doing quite a bit of speed and tempo efforts at or faster than goal race pace, in this current cycle, moreso, than even last year ....
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
- mas_runner
- Bill Crothers
- Posts: 2339
- Joined: Tue Jun 02, 2009 5:37 pm
- Location: Hull, QC
Re: HCcD's 2012 Run4Reach 1/2 Marathon
HCcD wrote:
Also, most of my lsd pacing has been about 90 seconds to 2 minutes slower than my goal race pace, and I am actually a bit surprised that I have been able to hold that for both my recent 1/2 marathon and 30K races ... so, again, will be interesting to see the training effect on race day ... though, I have been doing quite a bit of speed and tempo efforts at or faster than goal race pace, in this current cycle, moreso, than even last year ....
Hmm maybe adds some credance to running those long runs slow and staying fresh, but pushing the limits in tempos and interval workouts...
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
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: HCcD's 2012 Run4Reach 1/2 Marathon
great job!
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
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Congrats Andy! Well deserved for all of your hard work. Can't wait to hear about Vancouver.
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
- horselady
- Bill Crothers
- Posts: 3044
- Joined: Sun Mar 16, 2008 8:27 am
- Location: Merrickville, Ontario
HCcD's 2012 Run4Reach 1/2 Marathon
Well done Andy and if you need a buff for Vancouver for luck I will donate mine to the cause!
---
I am here: http://maps.google.com/maps?ll=44.881675,-75.891548
---
I am here: http://maps.google.com/maps?ll=44.881675,-75.891548
" The outside of a horse is good for the inside of a man" Winston Churchill"
2013 Plans so Far
Princess Half Marathon Orlando Feb 23
Run for the Reach Water StationVolunteer April 14
Spring Fling Running Thing April 21 10k
Gran Fondo Road Race July 20th
Ride the Rideau 100km Sept 8
Army 1/2 Marathon Sept 22
http://ridetherideau.ca/give
Smattering of horse shows
2013 Plans so Far
Princess Half Marathon Orlando Feb 23
Run for the Reach Water StationVolunteer April 14
Spring Fling Running Thing April 21 10k
Gran Fondo Road Race July 20th
Ride the Rideau 100km Sept 8
Army 1/2 Marathon Sept 22
http://ridetherideau.ca/give
Smattering of horse shows
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Excellent race. Way to stick to plan.
Look out Vancouver.
Look out Vancouver.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Congrats Andy!! All your training is paying off!!
Lisa
2012:
Resolution Run - 5km - done
Hypothermic Half - done
WPS Half Marathon - done
5km & Fargo Marathon - done - done
Air Force 5km - done
Manitoba Half Marathon - done
Try a Trail 6km - done
Lockport Half Marathon - done
Winnipeg 10/10 - 10km
Fire & Paramedic Half Marathon
2012:
Resolution Run - 5km - done
Hypothermic Half - done
WPS Half Marathon - done
5km & Fargo Marathon - done - done
Air Force 5km - done
Manitoba Half Marathon - done
Try a Trail 6km - done
Lockport Half Marathon - done
Winnipeg 10/10 - 10km
Fire & Paramedic Half Marathon
Re: HCcD's 2012 Run4Reach 1/2 Marathon
I like that cool, clean shaven look! Maybe the secret to a BQ is to go au natural?
Great run Andy!
Great run Andy!
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!
- IronGoddess
- Jerome Drayton
- Posts: 4533
- Joined: Fri Feb 29, 2008 1:12 am
- Location: Victoria, B.C.
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Also, most of my lsd pacing has been about 90 seconds to 2 minutes slower than my goal race pace, and I am actually a bit surprised that I have been able to hold that for both my recent 1/2 marathon and 30K races ... so, again, will be interesting to see the training effect on race day ... though, I have been doing quite a bit of speed and tempo efforts at or faster than goal race pace, in this current cycle, moreso, than even last year ....
Well your recovery from hard efforts seems better. I was pretty baffled when only 4-5 days after your 30 km race, you said "I'm about 95% recovered now" ............Perhaps you really are ready to meet your McMillan potential!
2013 GOALS:
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Good work Andy. Looking foward to hearing how you do in Vancouver!
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.
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- Lynn Williams
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- Joined: Thu Jul 24, 2008 6:11 pm
- Location: London
Re: HCcD's 2012 Run4Reach 1/2 Marathon
Way to go Andy!
That stop to pet Caleb shocked me! And you still got a pb!? WOO !!
That stop to pet Caleb shocked me! And you still got a pb!? WOO !!
When your legs get tired, run with your heart.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
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