HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
That was an unexpected surprise .. Decided to register for the 3rd Annual Ottawa Redemption Run this week, as a training run, in preparation for next weekend's Run for Roger's House 5K, to shake out the legs, after last weekend's Ottawa Marathon ....
I took a really easy recovery week and did some short quality efforts, but still wasn't sure how the legs would be able to give it, so just decided to run by perceived exertion and let the cards fall where they may ...
It was a nice course, out-and-back course, with the first 2.5K on a bit of a downhill grade with a bit of a tailwind ... and, at the turnaround I noticed that I had about a 30 second for that elusive sub 20 minutes .... The return trip was on a bit of an uphill, against a headwind ... I knew that if I could just maintain a sub 4min pace for the last 2K and change then that sub 20 minutes was mine for the taking, so let down a bit, ensure that I did not breakdown over the final 300-400m ...
Overall, I finished in 19:45:xx clock time and 4th Overall ... A PB of about 21 seconds, set in 2004 at the Bushtukah Canada Day Races ...
Garmin Split Times:
1 1 1 00:03:49 0:03:49 3:49 3:49 0 0
2 1 2 00:03:53 0:07:42 3:53 3:51 0 0
3 1 3 00:03:57 0:11:39 3:57 3:53 0 0
4 1 4 00:04:01 0:15:40 4:01 3:55 0 0
5 1 5 00:03:52 0:19:32 3:52 3:54 0 0
6 0.06 5.06 00:00:00 0:19:32 0:00 3:51 0 0
I took a really easy recovery week and did some short quality efforts, but still wasn't sure how the legs would be able to give it, so just decided to run by perceived exertion and let the cards fall where they may ...
It was a nice course, out-and-back course, with the first 2.5K on a bit of a downhill grade with a bit of a tailwind ... and, at the turnaround I noticed that I had about a 30 second for that elusive sub 20 minutes .... The return trip was on a bit of an uphill, against a headwind ... I knew that if I could just maintain a sub 4min pace for the last 2K and change then that sub 20 minutes was mine for the taking, so let down a bit, ensure that I did not breakdown over the final 300-400m ...
Overall, I finished in 19:45:xx clock time and 4th Overall ... A PB of about 21 seconds, set in 2004 at the Bushtukah Canada Day Races ...
Garmin Split Times:
1 1 1 00:03:49 0:03:49 3:49 3:49 0 0
2 1 2 00:03:53 0:07:42 3:53 3:51 0 0
3 1 3 00:03:57 0:11:39 3:57 3:53 0 0
4 1 4 00:04:01 0:15:40 4:01 3:55 0 0
5 1 5 00:03:52 0:19:32 3:52 3:54 0 0
6 0.06 5.06 00:00:00 0:19:32 0:00 3:51 0 0
Last edited by HCcD on Sat Jun 04, 2011 6:20 pm, edited 1 time in total.
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Wow, very impressive Andy, that's a big milestone. You sure are on a roll. Time to update your upcoming races, though, and add Haliburton!
next up:
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Way to go, Andy.
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Wow, congrats Andy!!
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PB's:
Army Run HM (Sep 18, 2011) - 1:55:14
HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Nicely done Andy! Gotta love those unexpected pb's!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
WOW. a week after a marathon too! Amazing time speedy.
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
In preparation for the next race.. Congratulations Andy, your consistent hard work produces great results Waiting to see your next race results
Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
I think I'll put you on my Hero list
Well done Andy...really happy for you!!!
Well done Andy...really happy for you!!!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Congrats Andy that is a fast time.
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January - Richmond Road Races 10 km 41:06
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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
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Congrats! Great race
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
I think you should give me some credit for today's PB -- it's because I held you back at the marathon last weekend!!
Seriously, well done -- what an amazing year you are having!!!
Seriously, well done -- what an amazing year you are having!!!
2014:
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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
Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Well done!
2011
Hypohalf - Check
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Bridge City Boogie 5k - 33:19 and a broken leg...
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Queen City Half Marathon
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Edmonton Derby Half - not going to happen due to break
To sign up for a few smaller ones along the way - maybe some late fall small ones
The miracle isn't that I finished. The miracle is that I had the courage to start. ~John Bingham
Hypohalf - Check
Sask Half Marathon - PB 2:23:09
Bridge City Boogie 5k - 33:19 and a broken leg...
Mogathon 5k (in wheelchair) - Had a Blast!
Queen City Half Marathon
Nike Womens Half Marathon - in memory of my Grandma, MIL Natalie, my cousin Gary, many others, and most recently my Uncle Allan and my Great Uncle Paul.
Wishes
Edmonton Derby Half - not going to happen due to break
To sign up for a few smaller ones along the way - maybe some late fall small ones
The miracle isn't that I finished. The miracle is that I had the courage to start. ~John Bingham
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
NIce!!!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
orleansrunner1962 wrote:I think you should give me some credit for today's PB -- it's because I held you back at the marathon last weekend!!
Seriously, well done -- what an amazing year you are having!!!
Actually, Sylvie, there may be some merit to that ... as I was forced to take a week taper and a week recovery, so my body was quite rested for this morning ... The weather was perfect and the race conditions and course was nice .. The extra bit of distance could be attributed to the turnaround point, as it was after the 2.5K waterstation/marke ...
I've already understood that the training effects / gains, usually kick-in about 2-3 weeks after your marathon, assuming there were no injuries or related side-effects resulting from the race ....
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?
Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?
What's tomorrow ??
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
HCcD wrote:b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?
What's tomorrow ??
Bread & Honey 5k Mississauga
Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
b_squared wrote:HCcD wrote:b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?
What's tomorrow ??
Bread & Honey 5k Mississauga
A bit of stretch, but what the heck, but ...... NOT !!!! as I have to work a afternoon shift tomorrow, and won't make it back in time ...
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
That is freakin amazing. Well done Sir, well done....
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Great job Andy!
Next week's 5k is a fast, flat course - can't wait to see what you do there!
Next week's 5k is a fast, flat course - can't wait to see what you do there!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
jes wrote:Great job Andy!
Next week's 5k is a fast, flat course - can't wait to see what you do there!
this! +1
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marathon runners are awesomeness personified - Ian
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
Well done Andy! Let's see that speed on the trial. Haliburton.......
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K
jes wrote:Great job Andy!
Next week's 5k is a fast, flat course - can't wait to see what you do there!
That is true ... though, it is going to be starting at 4:00pm in the afternoon, where it could be hot and humid, and I am also scheduled to work at the store from 11:00am to 3:00pm in the afternoon ...
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