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Run the River 5K, Roswell, Georgia

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Location:

London,UK

Member Since:

Feb 10, 2013

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MARATHON

St. George Marathon

  • 2013 - 3:48:49

Maine Coast Marathon

  • 2014 - 3:38:10

No Highschool/College running

Short-Term Running Goals:

 

Race Schedule - tentative

Santa Claus Run Battersea Park, December 5, 2015

Edingburgh Marathon May 29,  2016

Long-Term Running Goals:

Learn something new every day.

5K: 19:30

halfmarathon: 1:30:00

marathon: 3:10:00

 

Personal:

I live in London. I grew up skiing and played soccer my whole life.  Started running in 2012.

 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Newton Momentum Lifetime Miles: 191.52
Brooks Cascadia Lifetime Miles: 314.02
Nike Turf Shoe Lifetime Miles: 106.51
Nike Luna Racer Lifetime Miles: 37.67
Bike Lifetime Miles: 528.34
Newton Distance Lifetime Miles: 10.65
Brooks Cascadia 7 Lifetime Miles: 150.57
Swim Lifetime Miles: 8.10
Montrail Bajada Lifetime Miles: 78.97
Saucony Mirage Drei Lifetime Miles: 235.16
Altra Olympus Lifetime Miles: 112.72
Race: Run the River 5K, Roswell, Georgia (3.107 Miles) 00:20:54, Place overall: 30, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.110.0010.61

5K Run the River, Roswell, GA 

Breakfast: Oatmeal and Half of a Banana (no GU) 

Warm up ~ 3 miles easy run.

Race:

I was honored to run this 5K with Clarence Hartley who is a Boston legend. C.H. was the oldest marathoner to finish the 2011 Boston marathon with the age of 81. Kudos

Race strategy: Did not look at my watch and just listened to my body.  Ran the whole race with a 2:2 breathing pattern.  I did scream because I was out of air once in a while. Hold back but still ran hard the first 2 miles; after 2 miles I let it go; for the last 1/2 mile, I heard a guy coming in the back this pushed me and i was able to overtake the runner in front of me 20m in front of the finish.   Nobody did pass me in the second half of the race.  I am happy with this.

I guess my weekly mileage-increase (55miles per week currently) gets me faster without doing speed work; exactly what Sascha says.  I am happy with this as i did not expect it; i was running a 22:42 in a 5K two weeks ago.

 

Newton Gravity Miles: 7.50Nike Luna Racer Miles: 3.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Apr 20, 2013 at 19:22:42 from 24.10.249.165

Great race and congrats on the PR. Nothing beats consistent mileage.

From Fritzelac on Sat, Apr 20, 2013 at 20:52:28 from 71.56.122.114

Thanks,

Yes, so true.

From JG on Sun, Apr 21, 2013 at 12:02:14 from 174.49.78.66

Fantastic race, smashing your pr!

From Fritzelac on Mon, Apr 22, 2013 at 10:14:24 from 170.140.235.133

Hi, thanks for the encouragement.

Yes this race was good news for me. According to Sasha's calculations; I should have enough speed for BQ; so i can focus now on endurance and don't need to worry so much on speed training; speed training is a factor why runners get injured; as such i am happy i dont need to focus on it so much; i will do races on the weekends, marathon pace runs, and some speed/strength training (in month July) as prep for the fall marathon; but mostly i will focus on increasing consistent millage w/o getting injured.

From JG on Mon, Apr 22, 2013 at 22:50:23 from 174.49.78.66

Have you picked a Fall marathon? I am debating Savannah ... Flat & fast.

From Fritzelac on Tue, Apr 23, 2013 at 08:29:43 from 71.56.122.114

Hi

Yes i am playing the lottery for St. George; and if this does not work out i was wondering about the Soldier marathon in GA; both marathons are fast marathons; that is my thinking right now; i know i need to be humble about things as this is my first marathon; Savannah can be hot and humid; i am afraid about this as it is a little bit unpredictable.

From Fritzelac on Tue, May 14, 2013 at 17:31:22 from 71.56.122.114

i got into St. George;)

any advice for this race?

From JG on Fri, May 17, 2013 at 16:09:22 from 174.49.78.66

Congrats ... St. George is awesome. You need to run lots & lots of downhill at goal pace to get the legs used to it. I find running downhill fast places a lot more stress on the quads than just leisurely running downhill. I did a lot of hill repeats, fast down, slow back up ... over & over & over again! I also did a lot of Spin class at my gym, biking strengthens your quads ... and quads take a beating at St. George. Good luck!

From Fritzelac on Fri, May 17, 2013 at 21:33:56 from 71.56.122.114

Thanks

Yes i am doing the prep according to one of the blogger = april;

so the strategy is utilizing the treadmill:

2mile uphill 6% or more and 2-3% downhill (to be prepared for Veyo and then for the down hill parts)

I started to run from the Eastside - Atlanta (Virginia Highland) to the westside of Atlanta (Howell mill road)

There are hills; however the hills in Atl are rolling and not longer than 1-2 miles' so i think i need to focus on the treadmill; as done successfully by April Kennesaw mountain has downhill section but not 5 miles in one piece i think.

Thanks for the suggestion of the spin classes i will take that advice;

I am a skier that maybe is an advantage for me as i grow up skiing in Austria; skiing is all quads; so i guess my quads have it; they just need to be trained; will see if i am right;

so one of my questions is how often should i train the uphill and downhill parts per week? i guess at least 2 times a week.

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