TRI Harder…..GK17

See post for all race info, this is the short of the short of it!

Workout:

• Type: Run
• Date: 06/30/2009
• Time: 08:00:00
• Total Time: 1:08:53.00
• Calories: 1275
• Distance: 10 miles
• Average Pace: 6:53.32/mile

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nuff said…

Workout:

• Type: Run
• Date: 06/14/2009
• Time: 18:00:00
• Total Time: 00:24:53.00
• Calories: 442
• Distance: 3.4 miles
• Average Pace: 7:19.02/mile

went for 16 miles in town without having to un clip….boy did the ground come up fast at the first red light I came to….oooops, forgot about that whole clipped in thing…arggghhhhh! All you can do is laugh! So I did…then hammered out the next 7 miles on the way home.

GK

Workout:

• Type: Cycle
• Date: 06/12/2009
• Time: 17:15:00
• Total Time: 1:20:00.00
• Calories: 1262
• Distance: 23 miles
• Average Speed: 17.25 mph

I got my first flat of the season!!! 6 miles from home, rear tire, had to change out in tall weed in the ditch of an old county road. I left my timer on in order to “mock” what this would look like on race day! I had real issues getting the chain back in order. Right when I tightened the wheel back down and had her all pumped up, some guy in a triathlon shirt, driving an S-10 blazer stopped on the side of the road and asked if I needed any assistance. I thanked him kindly, and we both went on our way!! Minnesota nice still prevails at times, just not very often anymore!

Workout:

• Type: Cycle
• Date: 06/11/2009
• Time: 19:00:00
• Total Time: 00:40:00.00
• Calories: 421
• Distance: 9 miles
• Average Speed: 13.5 mph
• Max Speed: 31 mph

watched the Ultimate Fighter semi-finals and worked out! Good combo. Groin still sore from the run night prior! Ouch….

Workout:

• Type: Strength Training
• Date: 06/10/2009
• Time: 21:15:00
• Total Time: 00:40:00.00
• Calories: 421

Kids were with their Mom when I got home! I wanted to ride the bike, but didn’t have the time to put on any decent mileage. So, I strapped on the new Asics DS Trainer 14’s and went fora run up to the local grocery store which also has a video store attached. My goal was to run slow…Haha! Plan #1…shot. Plan #2 was to pick up the ‘Gran Torino’ movie…Plan #2, in full affect! Got plenty of funny looks as I cme into the store beat red faced and panting like a rabid dog, but I got over it, and so did they. Bought my movie and hit the pavement for 2.8 miles (which would be the long way home). Felt good, but was going way too fast for a training run. I need to slow my pace for training or its gonna be an awful end of the season, riddled with pointless injury. last time I checked, I still have 8 races to go!! More on that later.

Remember…soon to come, Buffalo Sprint TRI race report!!

GK…out!

Workout:

• Type: Run
• Date: 06/09/2009
• Time: 16:30:00
• Total Time: 00:30:23.00
• Calories: 559
• Distance: 4.51 miles
• Average Pace: 6:44.04/mile

May 30th! My birthday, the original Memorial Day…a great day (for me). Low and behold, a race, and a good race at that, on my day. Today (or on this day) I would race for my kids, my Mom, my Dad (who was there watching for the first time since I started this crazy venture) and for my friends…who have been rooting me on this whole year! You know who you are, fo sho.

I had been talking with my manager, David, at my second job (the Running Room, how fitting) and we were trying to figure out what kind of time I could post for a 10 mile run based on my most recent 5k. I ran the 5k in 19:10, unofficially official! So based on that pace, my threshold pace for a 10 miler should equate to 6 minute and 40 second miles….REALLY? David reassured me that the book doesn’t lie. I laughed out loud when he said that, so did he…but he wasnt’ joking, he assured me I COULD do it physically, it was the mental part of running a race that he couldn’t be so exact with. So, I took it with a grain of ‘kosher’ salt and prepared my mind and body for the upcoming event.

Finally the day had arrived! The race was to start at White Bear Lake HS North campus and meander through the that part of town and around Bald Eagle Lake (it’s a pretty large water mass). I was really stoked! Had all 3 kids with me, IZ and Erica were there to race the 5k and to cheer me on. Dad was to show up just after the gun went off to hang with the kiddos…great stuff.

I got to the start line over by the RR tracks, got in a last minute potty break, checked to make sure my Roctane was in my shorts pocket, set the Garmin and was ready to run.

Now as many of you know, especially if you come from a background of organized sports in high school or whatever…it is very easy to try and ’size’ up your competition! Word to the wise….NEVER do this in a running type atmosphere!! Good and great runners do not look the part, not even a little bit, TRUST ME. I do know a good/great runner, though, when the guy at the start fo a ten mile race is standing at the start line, finger on his ’stop/start’ button, in full sprint mode…either he is great or over zealous a bit. Turns out he was great!

I kept pace with the front ‘group’ for about a mile, not the front runners, but the front group. I suppose there were about 10 of us in that group. My legs felt heavy and my lungs were already on fire. I had started way too fast, only to my benefit..althoughI didn’t know that until the race was over. Miles 2 and 3 were atrocious at best. Not enough oxygen, and the pack was quickly pulling away from me. Headwinds coming off the lake were killing my stride as I was on a long and windy straight (does that make sense?). I couldn’t wait for a turn in the road or some big trees to block the wind, and the sun. It was gorgeous out, though, just a bit breezy for my liking. I pushed through. Finally a hard left turn back into the lake community of homes, neat little houses and cabins, windy, twisty roads, up and downhills galore. many changes, many moods…I was struggling to stay on top of whatever gameplan I had going at this point. Legs still felt like tree trunks, the Roctane hadn’t kicked in quite yet and only on mile 4 now. Ouch, this was a miserable race (in my mind). i looked at my watch a couple times for pace…I kept seeing the number 7 and some change. I was disgruntled, this wasn’t my day…I kept saying that at every water stop too. I actually stopped at every water stop just to get my bearing straight. I wan’t feeling it, not today. So I ran. Knowing I could at least keep the pace I had been holding for the first half of the race and hoping for some energy toward the end, it would still psot some good times, but not where I knew I could be physically…not what David and that book told me I was capable of. Then that little voice inside told me to pick it up…change the running style a bit…get up on your forefoot a little more and take quicker steps and take them with purpose. So I did, cause thats what I do…I listen to that little voice, cause more often than not, it’s right! I picked it up. I was only passed by a couple of people at this point and feelign quite good about that at least, but I could feel the footsteps coming on from behind. No worries, I would just have to make the best of it. An older gentlemen passed me at mile 6 now, he had quite a stride. I tried the best I could to hold pace with him, at least keep him in my sites. I did and the next 2 miles melted away into the misty air, along with all my negative thoughts. Mile 8 was now approaching, only 2 to go and feeling quite sluggish, but I had it in me to finish strong, I knew that much.

At mile 8.5, last water stop, another ‘older’ guy came from behind. He ran good!! he was looking quite exhilerated and we exchanged some friendly words then he passed me. I paced him for the next half mile, just sticking in behind him, letting him know I was still there, and I would be there to the finish at least. He picked it up a bit, so did I….he picked it upa bit more….I returned the favor. My mind was telling me to slow down, but my legs would not stop pumping. I hurt, I was tired, dehydrated, weak…but I pushed. A LONG, flat staightaway to the finish, just a half mile more or so and it would be over…so I pushed harder. Next thing I know I passed this guy who had been pulling me the last mile. I don’t like to be passed back so I dug deeper and I could sense the finish approaching. Another 2 tenths, I had to hold my line, 1 tenth….I saw my kids screaming and yelling…”Go Daddy, Go!!” as they ran with me in the final block. There was my Dad, smiling proud, clapping…thats all I need to see! And then I saw IZ and Erica cheering me on to the finish. I did it, I made it…just 1 hour ago I was ready to cash in the chips for the day and just be mediocre.

I didn’t think I proved much today, as just two weeks prior to this i ran a PR half marathon. I’m just glad I finished, and at least ran the last mile strong. Little did I know that I had just ran 10 miles at an average pace of 6:54 per mile. Almost ran my threshold pace. It took IZ to calm me down, look at my eyes and say…”you just ran that in sub-sevens…do you realize that?”. I didn’t even believe her, I had to do the math, and she was right. 10 miles in 1:08″53!! A new PR for me in the 10 mile jont.

After cheering on some of the other runners we decided to head into the local pub for the awards ceremony. We were a bit late, but got to see some of the top runners receive their awards. After the ceremony I went up to chat with race director Mark Bongers (FinalStretch, Inc.). I told him he put together a nice race and was glad to be a part of it. Introduced myself as Sean Pease from the Running Room in Maple Grove….we knew each ohter, but only over e-mail. he said….”hey, where were you…you took 3rd in your age group (30-39), heres a prize…we missed you as we went throught the list earlier! Congrats!” What…I place in my age group? A PR and an age group placement…on my birthday!? This truly was one of my happier and proud moments. I want to thank those of you who have stood by me….right or wrong, good and bad, understood or misunderstood…you have helped get me though this time. And to Christ…who is my true strength, my eyes are fixed on you.

GK17…out! Read the rest of this entry »

I am so outta of the ‘blogging’ loop, and for that I apologize. So, today on my breaks at work…I will be getting my Northern lakes 10-mile run report up, and the latest Buffalo Sprint TRI report as well. Stay tuned!

GK

just got the business done! No big deal, just needed to be done!

Workout:

• Type: Strength Training
• Date: 06/08/2009
• Time: 21:45:00
• Total Time: 00:30:00.00
• Calories: 222