Laramie Duathlon

Today was the Laramie Duathlon.  A 5k run, 25k bike followed by a short 1.2k run.  Two years ago I completed the entire race, but got smoked on the bike.  This year I teamed up with a friend, I did the run and he biked.  I wasn't looking for too much competition in the first 5k but after 3 minutes in I had a guy on my shoulder.  I wasn't sure what time I could run after training for two 25k, last month.  Pace felt good and then I slowed and was gapped about 5 secs.  Then we hit a turn right into the wind and I started gaining ground slowly.  I came into the transition with a 16:36 split and my partner took off on the bike.  Then is my job to not only recover but watch his three kids while he biked.  After some time I gathered the kids off the swings and we headed for the transition area and waited.  I watched 6 people come through before Dave (partner), and figured I had a realistic shot at catching two of them.  A 1200 hundred doesn't allow too much time to gain back.  I split a 3:49, which gave me the best running time that day (for bragging rights), our team ended up 4th place overall.  I was happy with the race though slower than I thought.  Hopefully by July 4th I will be pushing 16 flat.

12 X 400m A new approach

So I finally got out to the track today for a workout with the High Plains Harriers (Local running club).  The workout was 12 X 400 at 73-75 secs with about 90 sec rest.  Now in comparison to workouts in the past this is way slow for 400s, but I have been thinking abou the benefits of running slightly slower 400s.  Couple of things were immediate, why run faster than 70 secs if in races 5k and up I am not ready to do that the whole way.  What I need is to be able to run at a fast and efficient clip, that is sustainable.  So with the workout today, the slow pace allowed me to really concentrate on my form, good turnover, foot strike, slight lean, working the arms etc.  but it wasn't so fast that I lost control of my breathing.  As I get in better shape I hope to drop these to 68-70, but that will come.  While this was an "easy" workout my muscles are sore.  This tells me that I worked the system I wanted which was the leg muscles and not so much the cardiovascular system (like a tempo or longer repeats would).  Kind of like lifting weights if I can lift 50lbs fairly easy lifting 40lbs should feel good as well.  Anyway that is my theory at the moment.  I want that fast form not to feel awkward or like I am pushing to much, I want it to be comfortable and feel powerful.
  The splits were 75, 75, 74, 74, 74, 74, 74, 73, 74, 73, 70, 71,  I averaged 90 seconds rest but I wasn't super strict.  But again I wasn't working the breathing system just the legs.  I was pretty happy with the workout especially as I felt I could push a bit faster.  But definitely did what I wanted too.  I am hoping that this type of workout will springboard into longer interval training 1200s and 1500s, so I can run those at a descent clip as well.

Pilot Hill 25k

The oldest foot race in Wyoming takes place just east of the hospital in Laramie.  The 25k race takes you 1500ft up to the top of pilot hill, through sand, granite on an old jeep trail.  This year had a twist a $50 dollar prize was offered for the first one to the top.  I had that in mind but after coming up 2nd place two years ago, I really just wanted the win.

The race started out and I settled into 3rd place.  It was pretty windy so I held back some knowing the tougher climbing was after the second aid station.  Slowly I fell back but in my mind was thinking the two in front would slowly come back to me as it seemed they were pushing the pace.  That never happened.  It became apparent with about a mile to the top that I could waste myself and maybe get 30 seconds closer and still be 30 seconds back.  So I decided to conserve and prepare for a fast trip back down.  As we got to the top I passed the other two going back down.  Justin Mock got the prize for first up, and pretty quick I saw Sam Malmberg coming down.  Justin looked pretty good and I knew I had to press pretty hard to catch him.  Sam as it turned out was having some problems on the down.  (it happens when you run a marathon the week before, props).  Pretty soon I caught Sam, chatted for a bit, and then set my sights for Justin.  Well...I couldn't see him.  I pushed the devils staircase pretty hard so that when I got to the next aid station I should have a good view of Justin's lead.  Well got to the aid station and couldn't see anything, and I had about a 4 minute view.  So now I am thinking this guy was flying.  The next little section I settled into a good pace and was focusing on running hard but not crazy as the thought occurred that Justin may have got lost or worse fell, and that I would have to race someone one that "I just got lost" adrenalin rush.  Anyway I made it to the last aid station and was feeling pretty good at that point, still wondering what happen.  At this aid station you can see for a very long way.  At this point I knew either I had first locked up or I was going to finish second.  I slowed some and just concentrated on a nice pace.  Got to the flats and surged up the finish line hill people were cheering and that is when I found out that I had indeed one.  Justin took a wrong turn at the top, I guess his mind got fuzzy with all the money he just won, jk.

I was pretty excited to come in 1st though 10 seconds slower than the year before but a lot faster on the down.  Now I have a shot at the Laramie triple crown (Jelm and Silent trails).  So hopefully training keeps progressing.  Also worthy of note we had four Hungry dogs in the top Six.  Ragen Driver, Chris Schabron and Dan Radosevich.  A Hungry Dog is a member of the UW cross country and track team, who competes all 4 years in every season.  In other words Hungry for more.

On a much more important note my wife who was very pregnant, delivered Ellie Rae on June 8, 2011 and that story can be found at MAhuntington.blogspot.com.  So it's funny that the race I ran on June 4, 2011 starts basically at the hospital.  Things couldn't be going better.