Birch Bay 15km.

[misha]

 Well for once I did what I was told and stuck to Ginny;s plan . I've sent her the down load .

 My time was 1-19 and it's the longest running race I've done  since Feb 08.

     The two women that finished with me were probably close to 40 years younger than me , I had used them as rabbits for 12 km slowly gaining on the last bit till I over took them with 500m to go then egged them on it worked . They finished just in front of me.
 
  One guy hold told me he was from the ''Running Room'' .....early 50 tys was a bit taken a back I must admit I did dig deep in the closing metres to drop him I didn't manage it ,  he came to me after looking surprised !

    Thanks Ginny you did the trick.

                     Al.
 

[kryskol]

Sounds like a good run Al.  It's nice to have competitor "participation".  Keeps you moving forward.

[Allyson]

Congrats on a race well run, Al! That Ginny does know what she's talking about...she's not JUST a pretty face, you know!
Good Job and happy running!
Ally

[GinnySellars]

Al sends me his Garmin download with elevation, HR, speed etc. It's fantastic! It showed a HR that climbed throughout the race as planned, and finished hell-for-leather!

At 70+, Al turns alot of heads running at that pace. I'm sure those running near him up their game realizing they are about to beaten by someone twice their age. I certainly did when a 14 year old girl ran stride for stride for me at a x-c race in Salmon Arm. I beat her, but lost a lung doing so....

I hope I have your love for the sport a few decades from now Al.

[Rebecca]

Way to go Al!!!
Make sure you write more about triathlon after 50!!!!
When did you start? When did you start using the 'Sellars" method of training,,, etc etc.