Indoor TT and a 10K Race Report

Written by Jesse. Posted in Race Reports

Well, my first big race weekend is over and went very well. I had estimated my 15k time for the team psycho course would be about 23:10 @ about 320 watts based on my latest zone 1 power output. I ended up with 10th overall in 23:06, and 325 watts. I’m very happy with this since I beat my own estimate and the indoor TT tends to bring out some pretty solid cyclists. I felt strong the whole ride and just stared at my power output trying to stay as constant as possible throughout (bit more on the hills and a bit less on the down hills). This was an exciting event with 50+ people packed into Fastsplits for the big heats. My power works out to about 309 “real” watts for a 20 min equivalent, which puts me already where I was last year for IMAZ. In addition, I’m down to about 161 pounds, which will set me up for a solid 20 min power/weight ratio for both Oceanside and Lake Placid as I lose about 4-5 more pounds and push the 20 min power up with some higher intensity work.

Day 2 of this weekend was the Boston Runner 10k. I had estimated my 10k time would be about 35:00, 5:39 pace based on my latest zone 1 pace. I ended up with 5th overall in 33:20 however; my Garmin had the course at about 6 miles so actually works out to about a 34:27 10k @ 5:33 pace when corrected. This was a flat fast course and let me run a bit faster than I had thought was possible giving me a PR. That’s right, a PR without ever running above my aerobic zone 1 pace in training since last season, and with 12 weeks of strength work. This illustrates the power of aerobic development and consistency. I almost even split the race perfectly by using the Garmin’s average pace function and trying not to let it budge after the first mile. This was a great race with free beer and clam chowder that will probably turn into a popular event. Based on my 6-miler performance (5:33 pace), I used the run calculator to back into my 5k equivalent assuming the 10k was considered “flat”. This resulted in a 16:32 5K equivalent on an average course and a half marathon goal for Hyannis of 1:16:54. Assuming I lose another 2 pounds before then I get: 1:16:54*(1-0.0062 X 2 pounds) = ~1:16:00 for a final Hyannis Half goal and a 5:48 pacing strategy using the Garmin right out of the gate. If it does go down this way, I’ll no doubt be in for another PR and on track for my 2008 season goals……

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  • IronMatron (Mary)

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    Nice work!
    Do you always find the whole dropping weight thing works? What about the fact that to lose weight you sometimes get weaker? I know once I dip below a certain point I seem to lose speed…
    How do you know what is the exact, perfectly perfect weight to be?

    Careful with the Garmin on the 1/2 if you are going for precision. My experience is that the longer the race, the more one’s accumulated weaving adds up. My last marathon I added .7 to the race–for a half you could add up to .4. This affects your average pace. If you rely on the Garmin’s average pace reading during the race to pace yourself you could end up slower than you’re aiming to be. You probably already know this, but I’m just sayin’.

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  • Jessekrop

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    Mary:

    We will discuss these next time we see one another since they are fairly individualized and are better discussed off the blog as they may pertain to you. Here are the basics though:

    1) “The whole dropping weight thing”? You make it sounds like a fad rather than a very real way to gain speed that can be approached with precision :). Bottom line is that each person has an “optimal” race body fat percentage dependant on age and gender. If you want to race your best, it’s best to work your nutrition to get there. How you get there will determine how much, if any power you lose. Also, going below this number almost guarantees power loss. In running, the benifit of fat loss is about 0.62% per pound, per mile.

    2) Garmin: Physiologically my body can handle 5:48 miles for about 13 of them. Whether I run a 13 mile course or 13.2 mile course on race day doesn’t affect how fast I can run on a pace basis over that approximate distance. How well I cut corners, etc. will only effect my race time. Either way, I can use the garmin to run the best pace my body can handle for that distance. If it comes out to a race time of 1:19 instead of 1:16, so be it. The focus is on making my body go as fast as it can for a given distance; the race time is peripheral to that. What you say though about the course distance being different from the garmin, is very true.

    -Jesse

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    jesse, congrats on the big weekend!!

    and i bet you didnt partake in the free beer or chowde like i would have. maybe that’s why im almost as heavy as you. or, youre almost as light as i am. HA!

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