Helped All One People with their annual 5 K this morning. This time it was in Riverton on the Jordan River Trail. In the past, Karl Jarvis handled measuring the course, so things went smoothly. This year Karl could not do it, and this caused a bit of confusion. I showed up one hour before the race was supposed to start, and the course had not yet been prepared.
So I took my wheel and started measuring out the course. Ran 2.5 K out. The trail ended after a bit over a mile, but it was too late to make any changes. So I went into the neighborhood. I had no choice but take that course up a couple of nasty hills. I said to myself: "What are you doing to your 7 year old son?".
To make things worse, the connecting plate on the wheel broke, but it was still functional enough to finish course measurement. I double-checked the segment and the mile marks with The Toy, found them in agreement, and called it good. Not ideal, but that was the best I could do in 30 minutes under the circumstances.
Set up the laptop to do the timing, recruited a volunteer to run the laptop, recruited another to collect tags at the end, and headed to the start to pace Benjamin.
It was a cold morning. Not good for him. Cold air gives him breathing problems at sub-8:15 pace. However, it was a small (30 people), and very non-competitive race. Most of the field had breathing problems at that pace too, though probably for a different reason. Benjamin ran 25:06 finishing 5th. It was the first time in his life he finished that high in an adult race. The winning time was 23:11. I think he would have had a good shot at the overall win with warmer air.
I finished timing the race, and then we went home. Still had some miles to do. Warmed up 2 miles, then ran a tempo on the Slate Canyon Loop (2.11). Did not have high expectations - not a lot of sleep this week, and felt more like taking a nap than running before the start. Figured anything sub-12 would be good.
Started out with 1:23 quarter , then 1:21, 1:21 (all slightly rolling). HR now got to 159. Up the hill quarter in 1:28. The Toy was off at first, but got auto-fixed by the mile, almost (real mile 5:33, toy 5:34). HR at 162 on the climb (3% grade). Then the next quarter is 5% grade, I do not have a mark, The Toy said 1:35, HR at 165. A little more, and over the hill, now down. HR dropped to 149. It is very hard to shift gears when you are done climbing and start going down. I need to account for this effect when I work on the profile -based predictor.
So I trusted the reading and pressed extra hard. With 0.5 to go (9:01) I saw that I could get 11:40 with a decent effort. So I kept a steady pressure. HR back up to 157. Next quarter (real) in 1:13. Then I realized that I had a good shot at my PR for the loop. I needed a 1:18, which is not too big of a deal, except it is up a 2.5% grade. Shifted gears, got HR to 174, got 1:18, and 11:32.8 for the loop, new PR. Also, new record for max HR in the last 3 years. Cooled down 0.5, also ran with Jenny and Julia in the evening.
The new HR PR is some food for thought. After all, there is a way I could get my HR above 170, and who knows if 174 is really my true max. Then why is it so hard to run in 163-165 range? Now this actually correlates quite well with my observation that doing 20x400 once a week for a month breaks me out of a 5:40 pace tempo run rut. Seems like pushing the heart to the limit breaks a wall of some kind.
Any cardio experts out there to explain what is going on?
Another observation. I felt very strong running the hill in both directions, although I have been only running fast downhill in the last two months. Last year, I have been training uphill quite a bit around this time, and was not running well uphill or downhill afterwards.