HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

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HCcD
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HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby HCcD » Sat Jun 04, 2011 10:06 am

That was an unexpected surprise .. :shifty: :P Decided to register for the 3rd Annual Ottawa Redemption Run this week, as a training run, in preparation for next weekend's Run for Roger's House 5K, to shake out the legs, after last weekend's Ottawa Marathon ....

I took a really easy recovery week and did some short quality efforts, but still wasn't sure how the legs would be able to give it, so just decided to run by perceived exertion and let the cards fall where they may ...

It was a nice course, out-and-back course, with the first 2.5K on a bit of a downhill grade with a bit of a tailwind ... ;-) and, at the turnaround I noticed that I had about a 30 second for that elusive sub 20 minutes .... :shock: The return trip was on a bit of an uphill, against a headwind ... I knew that if I could just maintain a sub 4min pace for the last 2K and change then that sub 20 minutes was mine for the taking, so let down a bit, ensure that I did not breakdown over the final 300-400m ...

Overall, I finished in 19:45:xx clock time and 4th Overall ... :shock: :dance: :wink: A PB of about 21 seconds, set in 2004 at the Bushtukah Canada Day Races ... :P

Garmin Split Times:

1 1 1 00:03:49 0:03:49 3:49 3:49 0 0
2 1 2 00:03:53 0:07:42 3:53 3:51 0 0
3 1 3 00:03:57 0:11:39 3:57 3:53 0 0
4 1 4 00:04:01 0:15:40 4:01 3:55 0 0
5 1 5 00:03:52 0:19:32 3:52 3:54 0 0
6 0.06 5.06 00:00:00 0:19:32 0:00 3:51 0 0


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Last edited by HCcD on Sat Jun 04, 2011 6:20 pm, edited 1 time in total.
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Doonst » Sat Jun 04, 2011 10:28 am

Wow, very impressive Andy, that's a big milestone. You sure are on a roll. Time to update your upcoming races, though, and add Haliburton!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Habs4ever » Sat Jun 04, 2011 11:28 am

8)
Way to go, Andy.
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby PinkLady » Sat Jun 04, 2011 11:37 am

Wow, congrats Andy!! :dance:
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HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby purdy65 » Sat Jun 04, 2011 11:47 am

Nicely done Andy! Gotta love those unexpected pb's!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby richie-rich » Sat Jun 04, 2011 12:39 pm

WOW. a week after a marathon too! Amazing time speedy.

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby casual-runner » Sat Jun 04, 2011 12:47 pm

In preparation for the next race.. :shock: :D Congratulations Andy, your consistent hard work produces great results :clap: :clap: Waiting to see your next race results
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Jo-Jo » Sat Jun 04, 2011 1:01 pm

I think I'll put you on my Hero list :D :D

Well done Andy...really happy for you!!! :D
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Pat29 » Sat Jun 04, 2011 2:26 pm

Congrats Andy that is a fast time.
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby rdmsgirl » Sat Jun 04, 2011 2:41 pm

Congrats! Great race :dance:
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby orleansrunner1962 » Sat Jun 04, 2011 2:45 pm

I think you should give me some credit for today's PB -- it's because I held you back at the marathon last weekend!! :lol: :lol:

Seriously, well done -- what an amazing year you are having!!! :D
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby candlerun » Sat Jun 04, 2011 3:24 pm

Well done! :clap:
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby deerdree » Sat Jun 04, 2011 3:27 pm

fantastic!!! :dance:

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Sir Crashalot » Sat Jun 04, 2011 4:26 pm

NIce!!!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby HCcD » Sat Jun 04, 2011 5:12 pm

orleansrunner1962 wrote:I think you should give me some credit for today's PB -- it's because I held you back at the marathon last weekend!! :lol: :lol:

Seriously, well done -- what an amazing year you are having!!! :D


Actually, Sylvie, there may be some merit to that ... as I was forced to take a week taper and a week recovery, so my body was quite rested for this morning ... The weather was perfect and the race conditions and course was nice .. The extra bit of distance could be attributed to the turnaround point, as it was after the 2.5K waterstation/marke ... :think: :think: :think:

I've already understood that the training effects / gains, usually kick-in about 2-3 weeks after your marathon, assuming there were no injuries or related side-effects resulting from the race ....
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby b_squared » Sat Jun 04, 2011 5:14 pm

Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby HCcD » Sat Jun 04, 2011 5:21 pm

b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?


What's tomorrow ?? :shifty: :wink:
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby b_squared » Sat Jun 04, 2011 5:26 pm

HCcD wrote:
b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?


What's tomorrow ?? :shifty: :wink:


Bread & Honey 5k Mississauga :wink:

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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby La » Sat Jun 04, 2011 5:29 pm

:clap: :-bd :ymparty: :D! :ar!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby HCcD » Sat Jun 04, 2011 5:32 pm

b_squared wrote:
HCcD wrote:
b_squared wrote:Very nice! Congrats!
Are you looikng for another pacing gig, tomorrow, for a 5k perhaps?


What's tomorrow ?? :shifty: :wink:


Bread & Honey 5k Mississauga :wink:


A bit of stretch, but what the heck, but ...... NOT !!!! as I have to work a afternoon shift tomorrow, and won't make it back in time ... :shifty: :lol: :wink:
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Strider » Sat Jun 04, 2011 6:03 pm

That is freakin amazing. Well done Sir, well done....
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby jes » Sat Jun 04, 2011 6:46 pm

Great job Andy!

Next week's 5k is a fast, flat course - can't wait to see what you do there!
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby Spirit Unleashed » Sat Jun 04, 2011 7:25 pm

jes wrote:Great job Andy!

Next week's 5k is a fast, flat course - can't wait to see what you do there!

this! +1
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby msdesigner » Sat Jun 04, 2011 7:28 pm

Well done Andy! Let's see that speed on the trial. Haliburton....... :wink:
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Re: HCcD's Unexpected PB @ 2011 Ottawa Redemption Run 5K

Postby HCcD » Sat Jun 04, 2011 7:30 pm

jes wrote:Great job Andy!

Next week's 5k is a fast, flat course - can't wait to see what you do there!


That is true ... though, it is going to be starting at 4:00pm in the afternoon, where it could be hot and humid, and I am also scheduled to work at the store from 11:00am to 3:00pm in the afternoon ... :shock: :?
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD


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