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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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 Posted: Sat Jul 20, 2002 8:01 am Post subject: Race Report #2 |
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Just got back from Bluffton, SC and the second 5K of the summer series.
The course was the same as described last time and the weather was a little hotter but not unbearably so. After all, this is the south in the summer time. Temp was high 70's with humidity in the low 80's.
I went through the first very shaded mile in 8:10 and almost paniced. This is a little fast I thought...but there were two guys ahead of me pushing baby joggers with two kids each.  So I didn't slow down. I went through the second mile in 8:00 flat and was feeling good. The baby joggers were still in sight but pulling away.  I made the last mile in 7:50 to finish the 3.05 course in 24:20. I beat last month's time by full minute.  The baby joggers already had their Gatorade and the kids were shouting, "Do it again Daddy!" 
There were only about 60 people there and the guys pushing the baby joggers both got age group awards as did their wives. I finished 3rd in my age group and my prize was $5.
I guess that makes me a professional runner now!!! 
BTW, the last place guy for the second race in a row was 77 yoa. He's da man. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Jul 20, 2002 8:11 am Post subject: |
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| Quote: | | Just got back from Bluffton, SC |
I just got up. 
| Quote: | | there were two guys ahead of me pushing baby joggers with two kids each. |
C'mon Micah, I thought you're smarter than that... Wise man once said, throw deuce-deuce tots to da curb and get free ride in white man's strollers.
| Quote: | | I beat last month's time by full minute. |
Well done!! That's the way to shave time off.
Reminds me of a workout I did maybe a year ago (I think I might have actually mentioned it here in the forums), where I ran 4x200m and cut them down almost exactly a full second on each one (33.7, 32.7, 31.7, 30.7 -- one of them was a x.6 I believe) -- Paul, maybe that's the 200 workout you were talking about that I surprised myself with? -- and called it a day. When telling a friend about it later, his response was, "why'd you stop?! 11 more of them and you would've had a world record!" Dang, I didn't think of it that way...
By the way, I just finished the week with 33 miles, roughly double what I've been averaging. I needed 5.5 yesterday to hit 30, but I went for a quick 3 miler instead at noon. While on that run, I thought hey, I could get another run in this evening while watching the Monaco meet on TV over at the rec room. So, I avoided eating until after the meet was over at 10pm and got another 5.5 miles in. More comfortable than expected, but I was pretty tired afterward. I need to actually wear out a pair of test shoes for a change...
Dan |
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Sat Jul 20, 2002 10:49 am Post subject: |
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Superb job, Micah!! Very, Very  !! Gee, those negative splits looked textbook perfect. How were the calves feeling at the finish?? Were you able to mount a bit of a finish kick at the end?? Have anything lined up for September??
Dan, that was exactly the 200m workout I was referring to a couple of weeks ago. Now let me write that down... post 7654... got it
Paul |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Jul 20, 2002 10:56 am Post subject: |
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Why do I get the feeling my life is being documented in front of my very eyes...?
Dan |
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Sat Jul 20, 2002 11:13 am Post subject: |
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Uh, don't forget to take your webcam with you on vacation.  |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Jul 20, 2002 11:18 am Post subject: |
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Heh, I'm leaving the country for a reason!!
Dan |
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Distance_Guru
World Class
Joined: 09 Mar 2002
Posts: 1280
Location: Nebraska
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| Posted: Sat Jul 20, 2002 2:48 pm Post subject: |
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MW congrats on running so well. I like the cut down nature of your splits, esecially if the last mile was actually 1.1
Dan 33 miles not bad, I should get about that this week, (my weeks run from Mon-Sunday). It's been hot as blazes out here, it was well over 100 yesterday, forcast says it's going to be 104 this afternoon. Thursday I went for a six miler at 7:30 in the evening it was 98. I got so hot I was seeing blue spots and white stars during the fifth mile. I learned my lesson I did yesterdays run at 12:20 this morning .
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Sat Jul 20, 2002 3:38 pm Post subject: |
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That 7:50 was for a mile and not 1.1 The entire course is actually 3.05 and not 3.1. If we had gone on to make it a full 3.1 we would have gone of the end of the dock at the Bluffton Oyster Factory and landed in the intercoastal waterway.
That might not have been a bad idea.
The next race in the series is Aug 10 but I'm leaving for Florida that day so I won't make the race. There is a Saturday night 5K in Savannah in Sep that I have on the schedule. I ran it a couple of years ago and it runs through the historic downtown part of the city and then you get free beer after the run. Surely, you don't think I would pass that one up do you?
My legs felt fine during the race but the left calf is very tight now. I'll give it tomorrow to rest and see how it feels Monday. Thanks for the encouragement guys. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Jul 20, 2002 4:06 pm Post subject: |
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| Quote: | | If we had gone on to make it a full 3.1 we would have gone of the end of the dock at the Bluffton Oyster Factory and landed in the intercoastal waterway. |
If you had DG's weather, I think you would have done that regardless of the finish line!
My weeks would normally run Sunday to Saturday (M-Su when writing workouts for my sprinters), but I only keep track of mileage these days for my shoe log, and I started a new pair on Saturday, so that made yesterday the end of the "week." Just as well, because I took a deserved day off today. I think that was 10-12 days straight of running, which is a lot for a 6 day a week runner.
33 doesn't sound like much, but I've never consistently averaged over 40, and it's been awhile since I was rudely reminded of how much work it is to get up to 30... Those 3 milers 5-6x a week just weren't adding up very fast. 
Dan |
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Fri Aug 30, 2002 9:38 am Post subject: |
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Micah, I'm revisiting this thread to inquire how your calf is doing, and to see if you still have race plans for Sept.
My knee has been feeling better this past week. I am working it pretty good at the gym. I can jog 50m occasionally during my walks and even do some skipping. Had my follow up visit last Monday and came out with about a $170 worth of Celebrex samples. I guess that visit was worth the time.
Paul |
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Fri Aug 30, 2002 2:48 pm Post subject: |
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The calf is pretty much healed although I haven't really pushed it yet. I don't think I will get a race in for September but I do have plans to race in October. I will be leaving Sep 29 to spend 11 weeks at the FBI National Academy in Quantico, VA. It is a "graduate school" type of training for police supervisors. So I intend to get in a couple of races in VA and DC to add to the list in my Running in Alabama thread.
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Fri Aug 30, 2002 8:24 pm Post subject: |
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Wow, you are really getting the schooling in this year. They must be grooming you for something big!!
Paul |
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Distance_Guru
World Class
Joined: 09 Mar 2002
Posts: 1280
Location: Nebraska
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| Posted: Sat Aug 31, 2002 8:03 am Post subject: |
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Just out of curiostiy MW have you ever thought about going into the FBI ? Or is that not really your thing. Still either way it has to be cool to go to the FBI academy to go to school. What will the school be about?
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Sat Aug 31, 2002 9:34 am Post subject: |
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I did give some consideration to the FBI years ago but I wanted to stay close to home and I really enjoy my current organization, the GBI. Anybody guess what that stands for? 
The National Academy will be like a semester at college. Every one is required to take Constitutional Law and Physical Training. Then I have requested courses in leadership, media relations, stress management and managing responses to crisis situations.
I talked to some recent graduates who say the physical is stressed as much as the academic so I am really looking forward to it. The physical part culminates with a little exercise called The Yellow Brick Road. It is a 10 mile run that includes a 4 mile obstacle course.
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Aug 31, 2002 10:08 am Post subject: |
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| Quote: | | the GBI. Anybody guess what that stands for? |
Georgia Bureau of Instigators?
| Quote: | | Every one is required to take Constitutional Law |
Hey, maybe you'll get to read my grandpa's book! In which case, I think that would make you the 2nd person ever to have done so...
Dan |
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