Starting Block 10km

[GinnySellars]

Hey Crew, the SB 10km run is Feb 12th, 10am. Anyone toeing the line?

If not, we are in desperate need of volunteers. If you can spare a couple of hours that weekend, please contact me to volunteer for marshalling or timing.

Thanks, Ginny
ginny@balancepointracing.com

[kiwichris]

All of my 'crew' will be there!!

C

[abhansen]

UBCO Cross Country team will be there

Cool Beans

Alex

[Peter O'Brien]

I'm hoping to do it!

[GinnySellars]

If you are running and have a spouse or friend that wants to cheer you on, ask if they can do that with a stop/go sign in hand, or with the timing team.
We are really short of volunteers. Please let me know if you can help out.
ginnysellars@mac.com
THANKS!

[dmiddleton]

Chris (and Toby), Emma, Jeff, Simon and Warren were running hard this morning .  With Cindy riding cleanup on the bike. Where were the juniors that said they were coming.

A cool morning, would love to hear how the race went. I was wishing I was running

[SimonC]

A quick update on the SB 10K 2012

Goal was to execute a STEADY 10km at a pace ... For me ... that is nothing above 4:00 min / km.

I concentrated on smooth long cadence with as little effort as possible. I was able to maintain 4:00 min km @ 155 HR for the whole race. This is important as I traditionally go out with 3:00 min kms and finish with 4:30 km's

This was an exercise in pacing and self control ... I think I passed.

Realistically, I will not be running IM Marathons at a 4:00 min pace so it is more important for me to use these 10km races as pacing races and not all out hammerfests ... I'm learning that now.

In the end, I went 40:01 ... Shouldnt have waived to all the pretty ladies on the finishing stretch   

Next up ... a half marathon in Kamloops in 2 weeks. Another pacing exercise.

Polar HR file attached ...

tx
sc

[Andrew]

GREAT CONTROL Simon!!!!
I am really impressed with you attention and focus this year. I remember being one of the voices of derision after your attempt last year at an even paced race. This year shows a complete turn around in approach, with a much better result. Congratulations.

From the Polar file, it is clear there was very good cardiac control, with no apparent HR drift, which possibly indicates a sustainable intensity for a longer duration. It will be interesting to see if you are able to maintain this pace for the half marathon, in two weeks.

The only question I have is what the cadence was, as the scale was missing on the attached file, and whether there was any slowing through the race. It doesn't appear there was from the rough file I looked at.

Rest up tomorrow, and book at time to visit with Majo, as she will surely be able to help you with some FST work, which can improve your stride length for Kamloops, which will be important if there is any drop in cadence in the second half of the race. However, my suggestion would be to focus on maintaining the highest cadence possible, to minimize the impact that is higher with increased stride length.

WELL DONE!!!

[Andrew]

I found the cadence scale....looks like just above 90, but need the actual file open to be able to tell for sure. In any case, very constant, and much improved over what we observed a year ago.

Also, a quick note regarding the initial spike in HR  at the beginning of the race, followed by a very impressive recovery, and great control afterwards.

The only drop in speed came during the short uphill sections, which is a reflection of the great HR control, and was followed by increased speed on the descents back to the finish line.

Very impressive all around. A+ race result from my point of view. Hold the same pace in two weeks, and you will run a VERY impressive 1:24 Half Marathon!

[abhansen]

Sorry for not making it out, I woke up in the morning to discover I had the flu, I am really bummed about not running, and supporting everyone. I hope to be able to get over this and be relatively healthy.

Alex

[kiwichris]

Was great to see so many BPR athletes out in action today!

Simon C - looked composed right from the gun! A very controlled start as he outlined and still looked great at the 7km marker. Great work big guy!

The Ellis Bros - Ron and Warren were on fire! Smooth off the start with Ron showing some great kicks at the 6km and 8km marks to put the hurt on big brother!!! Both ran sub 40's which is great to see!

The Kelowna Crew - Jeff C just missed his goal of running sub 40!! Monique, Craig and Sidney Powell ran PB's by a HUGE margin, Dori B felt the 3 hours of running in the 2 days leading in to run an impressive sub 50, Emma C got pipped at the post by her arch-rival - but still PB'd!!!!

A great turnout from the running side, and the Middleton's made sure we had some peeps on course control too - Thanks GUYS!

WELL DONE TEAM!!!

Chris