Off road 5K

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kodi

Well-known member
Joined
Aug 29, 2006
Messages
617
Location
Lake Havasu City, AZ
BUCKSKIN MOUNTAIN DESERT DASH
I'm now 4 1/2 months post-surgery and doing quite well. I could not find too many reasons to be any happier.

Did this one this morning. The last thing I would do would call it a dash; more like a crash!

The course runs on a graded hard packed road and end at a restaurant in the middle of almost nowhere.

Weather was beautiful..clear and sunny and starting at 10:00AM the temps were in the mid 60s.

Here is a elevation summary:
Start: 650 ft.
Mile 1: 800 ft.
Mile 1.7: 645 ft.
Mile 2.5: 885 ft.
Mile 2.7: 815 ft.
Mile 2.9: 883 ft.
Mile 3.0: 830 ft.
Mile 3.15: 895 ft.

As you can tell it really went up and down some fairly steep hills. I must admit that I did walk 2 times for about one minute...this is not my type of race (I prefer pavement) or my type of course. Although I run lots of hills where I live this really beat me up.
On the good side my average HR was 148 which is 80-85% MAX. My MAX
HR somewhere in the first mile hit 167.

Based on my recent running I thought I might be able to pull out a 36 or 37 minute run, never having seen the course before. I ended with a 38:56 which I am happy with. I wasn't able to stick around afterwards and don't know if they give age group awards but they did have a pot load of prizes.
To get back to the start you either have to walk, run or hitch a ride with someone going down the hill. Fortunately I was able to hitch a ride.

I will do this one again but now that I know what to expect, I will definitely train specifically for it.
 
Kodi,

this is terrific progress for 4.5 months post-op. Thanks for all the HR statistics. I think it is very important to keep monitoring your heart rate after surgery, especially during heavy output sessions like your race.

By the way, what is your resting HR?

Jim
 
Resting Heart Rate

Resting Heart Rate

Jim,
Prior to surgery and for the past 20+ years my RHR was almost always 40BPM. The day after a hard workout or race it would sometimes be 42 or 43.
After surgery it depends. I have had it as low as 38 on a couple of occasions but the day after almost any workout it is usually between 44 and 46.
As for my MAX HR I use the 205 - 1/2 age and that calculates to be 170. If I use the standard 220 - age I'd be at 151. That would me that I ran this whole 5K at my MAX.

BTW, This was my birthday run. I turned 69 on Friday. My next race is another 5K on March 31, unless I can find another more local race before then.
 

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