Training Log Archive: dkonotopetz

Started out in 1st place for about the first 1.5 km., maybe started out slightly fast. By the 5 km. mark I was in 8th place, feeling slow, but trying to keep up my planned 4:10 minutes/km. place. I progressively started to feel better and by the 10 km. mark I was feeling quite strong. A presumably military guy around my age caught me around the 14 km. mark. This actually worked in my favour as I drafted him as we ran down Hamilton Ave., Silver Ave. and Murray Park Rd. When we turned north onto Moray St. I passed his as he began to slow. I could see two other older runners in the distance who I wanted to catch. I managed to catch one of them, but couldn't quite catch the other (he got me by about 50 meters). I was focused on this guy and assumed that he knew where he was going (he looked like he did). I later found out that we made a wrong turn. This was disappointing especially because there was no martial(s), sign(s), direction(s), barricade(s) to tell runners where to go at this important brake in the trail!! I returned to that point and other runners were just as confused...(later there was a martial and two barricades...but too late). I measured both routes and it ends up that the supposedly shorter route many runners took was closer to the half marathon distance...20.8999 km. vs. 21.5661 km. The problem was that the start/finish line was actually south of where it was marked on their map. Time probably would have been 1:28:55 with the correct distance, 1:31:38 with the officially wrong route. Placed 5/225 (11/225 with the 7 minutes added for people that went the wrong way), 1/26 in my age group. Overall and happy with the time...would have liked under 1:28, but under 1:30 was the main goal.

5 km.+166 m. (-0:42?) -20:46, -0:04 pace
10 km.+166 m. (-0:42?) -42:13, +0:33 pace
15 km.+166 m. (-0:42?) -1:03:50, +1:20 pace
20 km.+166 m. (-0:42?) -1:24:42? +1:22 pace

Course: http://www.gmap-pedometer.com/?r=2875036
Short Course: http://www.gmap-pedometer.com/?r=2875046
Results: https://www.athlinks.com/event/39379/results/Event...

Running the section I missed and the finish.

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Portage Ave. Donald St., Broadway Ave. and Balmoral St.

To the U of W and back.

McDermot Ave. and Main St. and back.

St. James St., Ness Ave., Whytewold St. to Air Force Fitness and Recreation Centre to pick-up my race package for the race Sunday.

With Damian.

St. Vital Park. Lost 0:15 with a bad route to #8 and 0:45 on #10 because the control was in the wrong spot.

Memory-O.

Re-running area around #10.

To the U of W and back.

Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Kingston Row, Riverdale Ave. footbridge, Jubilee Ave., Pembina Hwy. and Stafford St. Nice day, +20.

To the Kelvin track, but there was a rugby game, so we went the Assiniboine Park Formal Gardens.

Around the .75 km. Formal Garden loop 19.86 times, around the 3.52 km. park loop and back down Wellington Cr.

http://www.gmap-pedometer.com/?r=2863470

To the U of W and back.

To the U of W and back.

From the Scotiabank Stage across the Esplande Riel, Waterfront Dr. to Forks Market Rd. and back.

The Forks. 0:10 hesitation going to #8. Good course by GOUGER with lots of direction change and route choice.

Collecting controls #7, #8, #9, #4, #10, #7 (short course) and #11.

With Thomas, Wellington Cr. to Assiniboine Park, along the bike path to Vialoux Dr. and Alcrest Dr. and back. Lots of people out in the park today enjoying the first warm day of the year, +21/21.

McDermot Ave. and Main St. and back.

To the U of W and back

Around the Wellington Cr., Omands Creek footbridge loop. Had to run around the footbridge because it is still flooded...longest time underwater that I can remember. 8:03 for the last 1.88 km.

Around the Omands Creek footbridge Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 31:41 (5.76 km.) and 33:47 for the last 5.91 km.

Westminster Ave., Dominion St., Portage Ave. to Portage Ave. and Sprague St. Back down Sprague St.

To the U of W and back.

To the Kelvin High School track and back.

At the Kelvin track with the RSM group. 5 laps warm-up of the 333 meter track.

3 sets of pyramid intervals, 3:00 at 55%-65%, 1:00 slow, 2:00 at 65%-75%, 1:00 slow, 1:00 at 75%-85%, 1:00 slow, 0:30 at 85%-95%, 1:00 slow, 0:30 at 85%-95%, 1:00 slow, 1:00 at 75%-85%, 1:00 slow, 2:00 at 65%-75%, 1:00 slow, 3:00 at 55%-65%. Set 1: 20 laps; 2: 21 laps; 3: 21 laps.

5 laps cool-down.

Check this out: Dane Rauschenberg Blog

C • that is cool 1

Assiniboine Ave. to Bruce Park and back.

Bruce Park. 0:20 mistake on #12.

Collecting controls #18, #13, #12, #11, #1, #3, #4 and #2.

McDermot Ave. and Main St. and back.

To the U of W and back.

Legs feeling much better today.

Legs still sore today, going down stairs is the worst.

To the U of W and back.

Scheels Fargo Marathon

On marathon day, May 9th, 2009, we woke up at 5:45 am. thanks to my alarm clock and phone wake-up call. I felt somewhat tired after getting around 5:45 sleep. I drank some water, ate some dry Vector cereal and had a peanut butter Cliff Bar. Then we headed off to the Fargo Dome arriving at the Dome at about 6:45 am., after a short 15 minute drive. I went inside the Dome, sat in the stands near the finish, stretched and thought about the race. Then I went outside closer to the start on the east side of the Dome. I sat down and stretched, took off my warm-up gear and got used to the cool temperature. At about 7:50 I got my spot in the stating coral, about 15 meters behind the 3:10 group. Announcements were made, the Canadian and US was sang. Then I decided to move right beside the 3:10/7:15 mile pace bunny (a very good decision). The pace bunny introduced himself as Dane to the people around him and told us the he is going to run even miles (every mile he will run at a 7:15/mile pace). I asked him if he was going to run the first mile slower and he told me no and that the first mile is naturally fast. After giving more instruction, Dane told us that "If you stay with me you will be in Boston...guaranteed".

Soon after the wheelchair participants were off about 5 minutes late. 5 minutes later the marathon, half marathon, 2 person relay and 4 person relay were off. It was annoying passing people who for some reason lined up at the front of the pack when they are slow. The mass of 14,000+ runners actually spread out. The pack of 30 or so runners hit the 1 mile mark in 7:14, I said to Dane "7:14...pretty good", he said "I have 7:14.9", which caused a chuckle from the group. Dane turned around (running backwards) and asked how everyone was doing, told us to shake out the arms and other tips/instruction. This was something that he did 3-4 times throughout the race. My legs were actually not feeling that great for about the first 3 miles. In no time I was running through downtown Fargo. Around mile 4, it finally clicked the pacer was Dane Rauschenberg, who was a speaker at the expo on Friday. This man completed 52 marathons in 52 weeks last year...I knew that I was in good hands. After the downtown area there was a long (1.4 mile) strait away, which lead to the turnaround north of I-94. I passed the 10 km. point in 44:37 feeling good and then the GU station at mile 7, where I took a vanilla bean gel. I was feeling amazing with the pack and it was clear by this point that I did not have to worry about pacing...if I stayed with the pack, then I would be on pace. Crossed the half way point in 1:34:31 and then set out on the second loop of the course. The course had to be changed due to the flooding in Fargo this spring to avoid the river, where sandbags and dikes are still visible. I knew what was ahead of me and told myself that I needed to do everything to stay with the pacer. Dane continued to instruct and encourage the group, which started to dwindle around mile 18. Passed the 20 mile mark in 2:24:55 still feeling fresh then took a GU gel at the station with 10 km. to go. Before mile 21, Dane then told the group to think of 5 people and then dedicate miles 21-25 to and then the final 1.2 is for you. So, I did this and it seemed to make the miles pass by fast. By mile 24, there were 9 people in the original 3:10 group. I felt good until about 100 meters before mile 25, when the 8 others started to pull away, when my legs would not turn over fast enough. As I made the right turn onto University Dr. North and could see the Fargo Dome still about 1 mile away, I tried to go faster, but I was actually going slightly slower than my original pace. Surprisingly only one person passed me in this stretch. Looking at my watch was a frequent occurrence. With .2 to go I picked it up to near the 7:15 pace. Making the final turn around the outside of the Dome and the last left turn, I felt like I was sprinting as hard as my body would allow me to. I could see the finish and knew that it would be close.

I crossed the line in 3:11:01, but I knew I did it...I qualified for BOSTON!!! What an undesirable feeling. I thanked Dane for the amazing pacing and he hugged me. I was in amazement that I qualified and accomplished this goal...a goal that I would have never thought possible less than 5 years ago. I finish the last 10 km. in 45:56, 1:19 slower than the first 10 km. My time was 3:10:50, placed 68/1270 (top 5%), 6/61 in the 20-24 age division.

Route: http://www.gmap-pedometer.com/?r=3012191
Route Video: https://www.youtube.com/watch?v=HvIRKXq5vno
Results: https://www.athlinks.com/event/39379/results/Event...
Race Video: https://www.youtube.com/watch?v=tGd5cepUDgU

BOSTON 2010!!!

C • AWESOME 4

Around the Wellington Cr., Omands Creek footbridge loop. Had to run around the footbridge because it is still flooded. Last run before the Fargo Marathon on Saturday.

C • daariusss... 1

To the U of W and back.

Getting filmed running around the duck pond in Assiniboine Park for a National Orienteering Week story to be on Shaw TV Winnipeg.

To the U of W and back.

Hartney long selection race. Made a 2:00 mistake on #7, spend about 6:00 looking for #6 (in wrong spont, did not find it) and 0:30 on #10.

Hartney middle selection race. Made a 0:30 mistake on #3, 1:30 on #8 (in wrong spot, found it) and 2:00 on #9.

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Portage Ave. Donald St., Broadway Ave. and Balmoral St.

C • Peg to COC's time? 3