I got in a nice little 4 mile workout this evening, with three intervals at target pace. It was a bit hot this evening and my legs were heavy. The next two days will be off followed by a light altitude run on Saturday. We'll be good to go Monday morning. After the race, I'll take Jamoosh's recommended recovery week checking out the local brewpubs while hanging out in Colorado. Then I am taking the month of June off from racing, I'm pretty burnt out.
Here is the plan for the second half of what is called the "citizen's race".
Fourth Mile target pace 8:00
The fourth mile has the 3 steepest inclines of the race, which are not too long and six turns. Hence the goal here will be to sustain the 8 min/mile pace. Entertainment in this section is limited to the following:
3.8 Larsen (High Energy Rock)
Fifth Mile target pace 7:50
The high point in the course is reached at the start of the fifth mile and is at 5391'. One needs to accelerate over the crest of the peak. From there the course goes downhill losing almost 100' in elevation in one mile. This is the time to pick up the speed if I am running a little behind pace, otherwise I'll stick to the plan. Lot's of great entertainment that I'll fly by. You can check out a video of the The Indulgers at this link.
4.1 Brethren Fast (Hillbilly Funk)
4.2 Potcheen Folk Band (Celtic Pirate Rock)
4.3 WadiRum (Funk-Infused Folk)
4.5 12 Cents for Marvin (Ska/Reggae)
4.7 The Indulgers (Irish Folk/Rock)
4.8 Randall Morgan Bands (Middle School Rockers)
Sixth Mile and a bit target pace 7:50
Last year this was the hardest part of the course, until I entered the stadium. It is primarily a steady uphill with a short, steep portion that crosses in front of the Frank Shorter statue and rises to Folsom Field, the home of the CU Buffs. While it may not be as hallowed as Jamoosh's Lambeau Field or the house that Rockne built, it will have several thousand spectators inside. Finishing a run in a stadium with a lot of people is a thrill and you get to run about two thirds around the stadium. I can guarantee a sprint to the line.
By this time, my tunnel vision will result in my missing the crescendo of entertainment in the last 1.2 miles
5.1 Burns Twice (Rock)
5.1 Boulder High POM Squad (Cheer Routines)
5.3 Funkiphino (Hi Phi Funk)
5.5 Moteef (Oldies Fusion)
5.7 Bop Skizzum (Funk)
5.7 Mestizo (Acoustic Pop & New Folk)
5.9 Centennial Pipe Band (Bagpipes)
6.0 Boulder High Pep Band (Marching Band Songs)
Finish Savage Henry (Rock/Funk)
Target finish a 49:00 PR, but I'll be happy with running any time in an major event race like this one.
Here is the plan for the second half of what is called the "citizen's race".
Fourth Mile target pace 8:00
The fourth mile has the 3 steepest inclines of the race, which are not too long and six turns. Hence the goal here will be to sustain the 8 min/mile pace. Entertainment in this section is limited to the following:
3.8 Larsen (High Energy Rock)
Fifth Mile target pace 7:50
The high point in the course is reached at the start of the fifth mile and is at 5391'. One needs to accelerate over the crest of the peak. From there the course goes downhill losing almost 100' in elevation in one mile. This is the time to pick up the speed if I am running a little behind pace, otherwise I'll stick to the plan. Lot's of great entertainment that I'll fly by. You can check out a video of the The Indulgers at this link.
4.1 Brethren Fast (Hillbilly Funk)
4.2 Potcheen Folk Band (Celtic Pirate Rock)
4.3 WadiRum (Funk-Infused Folk)
4.5 12 Cents for Marvin (Ska/Reggae)
4.7 The Indulgers (Irish Folk/Rock)
4.8 Randall Morgan Bands (Middle School Rockers)
Sixth Mile and a bit target pace 7:50
Last year this was the hardest part of the course, until I entered the stadium. It is primarily a steady uphill with a short, steep portion that crosses in front of the Frank Shorter statue and rises to Folsom Field, the home of the CU Buffs. While it may not be as hallowed as Jamoosh's Lambeau Field or the house that Rockne built, it will have several thousand spectators inside. Finishing a run in a stadium with a lot of people is a thrill and you get to run about two thirds around the stadium. I can guarantee a sprint to the line.
By this time, my tunnel vision will result in my missing the crescendo of entertainment in the last 1.2 miles
5.1 Burns Twice (Rock)
5.1 Boulder High POM Squad (Cheer Routines)
5.3 Funkiphino (Hi Phi Funk)
5.5 Moteef (Oldies Fusion)
5.7 Bop Skizzum (Funk)
5.7 Mestizo (Acoustic Pop & New Folk)
5.9 Centennial Pipe Band (Bagpipes)
6.0 Boulder High Pep Band (Marching Band Songs)
Finish Savage Henry (Rock/Funk)
Target finish a 49:00 PR, but I'll be happy with running any time in an major event race like this one.
3 comments:
I think you have me beat as far as running goes - Frank Shorter over Curly Lambeau easy.
You will do well on Monday!
Best of luck in Boulder! It sounds like it will be a great (albeit challenging) race.
Go for it Joe!
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