Tuesday, September 21, 2010

X-Training and Race Review

I haven't started the intermediate HCC that Jamoosh posted last week, since I want to finish the old routines before my run and start the new routines after.  I'll do my weights and HCC only today, skipping Thursday.

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Adam (@ The Boring Runner) sent me a good question last night in an email: what's your strategy for the race? ( I've never been one to pass-up a chance for copying an idea for a blog post) so here's my thinking:

Background (data from RoadRaceResults):

  1. Last year this race in Guelph had 258 finishers, the median time was 27:13, the average time was 28:35. Overall First place was 16:23.  My age/sex group (M40-49) was a little tougher: the median time was 23:14, while the average time was 23:18!  The AG 1st place was 16:58!
  2. My best 5k in training was 32:27.  This would place me in 209th position in last year's race just behind a 55-year-old woman.
  3. I run faster with high BPM music playing on my iPod.
  4. On the map the race is 5.2 k long - without tangents.
Strategy:
  1. Be afraid, be very afraid!
  2. Arm myself with music and earphones - but do not turn the music on at the start 
  3. Let the herd clear the coral at the start and keep sight of the middle of the pack if possible
  4. At the 0.5-1.0k mark check the watch, turn music on once there is less congestion
  5. For the rest of the race, run and catch the runner directly in front of me
My time goal is to beat my training PR of 32:27 for 5k.

I'll post my race shirt pictures tomorrow.  Please suggest at least one high BPM song for me and any comments on the Strategy?


29 comments:

ShutUpandRun said...

Do not be afraid. We are all with you!!

High BPM song? Chariots of Fire? I only know high BM songs if you now what I mean. Let's see - anything by the Ramones is what I'd suggest.

Rad Runner said...

Breathing... I've really noticed- that when running, when I have control of my breathing I pretty much have control of everything, I really try to follow that "can you have a conversation with someone?" rule... You'd be surprised how much you can squeeze out of your body when you let oxygen in... :)

song- boys wanna be her? -by Peaches...-
or
Autoerotique Mix- by Fischerspooner

Matty O said...

Well, you can always throw people out of the way too... meaning that they will not likely want to pass you again and you can run your race then :)

Everyone is different so do what you are comfortable doing man.

Eminem is my running music choice.

Lisa said...

Good luck this weekend. I'm pretty much freaking out about my 5K. If this morning's run was any indication, it's going to be a train wreck for me...

The Green Girl said...

I second Matty O's Eminem suggestion. 'Til I Collapse always pushes me just a bit more when I think I have nothing left.

abbi said...

Good luck...make sure to take time to enjoy the moment!!

Quinton J said...

You can do this. I agree with Rad Runner here...keep your breathing in check. Find a happy place (even though Eminem will sound angry in your headphones). You've got the training under your belt (I've seen some pretty fast tempo runs posted).
If all else fails...listen to Matty-O and start throwing people out of the way.

Kovas Palubinskas said...

Cool piece of software that calculates the BPM of your itunes library - http://www.potionfactory.com/blog/2006/10/19/introducing-tangerine/. My suggestion is to ditch the music and enjoy the experience around you instead.

Patrick Mahoney said...

Our AG (I'm in the same one) IS tough. Good news for us though I think - it means we can always be better and guys our age are proving it. Matty O has been on a "throwing guys out of the way" kick for a few weeks. Honestly it's sound advice.

Emz said...

"I'm gonna take you out tonight" by Little Boots.

Love Matty-O's comment.

obxbchgrl said...

I am a bad bloggy friend. I am verklempt, overhwelmed, saddened by my lack of support for my running bloggy friends. Andrew, best of luck on Guelph this Saturday. I believe you will rock socks. And try to "chick" a few, will ya?

Try some 80's tunes. I've been rocking out with Blondie, Madonna, heck, even some long-hair tunes.

Run on.

Adrienne said...

My advice is "get in your zone". For me I need to keep some space between myself and others before race starts so that their comments don't psych me out. I keep my headphones on and pretend I can't hear them if they try to talk to me even if I can hear them. Have a plan of what you will do if when you are running and your feeling overwhelmed/panicked/tired/distracted etc. For example I use Dr. Cohn's 3 R's on runs Recognize, Regroup, Refocus. (credit to Coach Hebert for teaching me the 3 R's) Good luck. You'll do great. Your ready!

Songs: I too against my better judgement will indulge in Eminem music although I would never let my kids listen to him. "Do as I say not as I do" :) !! He can get you fired up!

I also like the Rocky's theme but that may just be me because it's all about me .....YO ADRIENNE!

Rae said...

I think you will do awesome and definitely beat your best training time. In a race you just run faster than in training. I would be surprised if you come back here telling us you got a sub-30! I like lots of music, but one of my favorites is Push It by Salt n Peppa! :)

Rae said...

Oops! I meant I WOULDN'T be surprised if you come back here telling us you got a sub-30! Sorry I'm typing fast! :)

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Jill said...

Just go with the flow with what feels right. Make sure you drink well before, but not so much as you have to pee mid-race...nothing worse than stopping in a 5K to pee. Most of all, have fun!!

Lately I've liked a little Mumford and Sons.

Viper said...

Don't be afraid at all. Run relaxed and enjoy the race scene. Chase down those runners one by one.

Go fast song: Whole Lotta Love, Led Zeppelin.

Jamoosh said...

Strategy:

First, trip that 55 year old woman - that way you will be all but guaranteed you will finish in front of her. Then, run that way really fast.

Caratunk Girl said...

You are going to do awesome.

Don't over think it and trust in your training. Have fun!

JojaJogger said...

Good luck! My "go to" song is Don't Stop Me Now by Queen

Irene said...

That's a pretty good race strategy. My only strategy is to run.


Hmmmm. So many song choices... I'm not sure how many BPM's there are but Panama by Van Halen works for me sometimes, and Uprising by Muse.

Canadian runner said...

Good luck at your race. It looks like you have a good training plan.

Chris K said...

Sorry, I suggest no ipod. I can just hear your Followers, "Boooooooooo". Have fun, and just soak in the experience. Be Mindful Grasshopper. Okay, that was a tiny bit snarky.

Adam said...

I was going to say something, but Jamoosh was much better.

Johann said...

Just run your own race. Don't let others interfere with your plan. Sorry, I'm the wrong guy when it comes to music. I was passed by a 80 year old guy last year in a 15km race... He ran a 2:38 marathon in his day so I was OK with "letting him pass".

Amanda - RunToTheFinish said...

have zero good suggestions unless you want lady gaga because that's all they play in miami and I no longer know what other songs exist unless they are in spanish and I don't know what those are saying

Jenny said...

I agree with Amanda about Lady GaGa, if I'm on my own training she is about the only person I have on the player. But if I'm in a run with other people I find the music distracts me and I enjoy the run far more by taking in the surroundings and the atmosphere created by everyone else.

Good luck with the run and I'm sure there'll be plenty more after them!

Irene said...

'Gasoline' by The Airborne Toxic Event! High BPM but not annoyingly so.

Sending Sub-30 vibes your way.