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Firecracker 4-Miler...

7/5/2018

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 Wow!  My first "race" since my total knee replacement.  I couldn't have asked for a better day.  I decided the night prior I would do this race.  I woke up early and rode my bike to the start line, just over 5 miles.  I picked up my packet and then went for a walk to get the legs worked out and ready to "race".

I made my way over to the start line and lined up about half way back of the 1000 registered participants.  The gun wen off and off I went for my first races since last October.  I was want to finish in under and hour and stepped out on a pretty fast walk.  About a 1/4 mile into it we hit the first hill which is pretty steep and relatively long.  I felt great going up the hill passing everyone that took off at the start and couldn't run the entire way.  I just kept chugging away with a purposeful walk.

I hit the first mile at just over a 13-minute pace and then we started heading back down.  That was a little bit more difficult managing to go down a hill that steep.  I had a few twinges in the knee and had to adjust my stride accordingly and had no issues after that going down the hill.  I hit the second mile in 12:38.  My first thought was that was fast and probably the fastest I have walked a mile yet, probably the downhill helped the pace.  The remainder of the route was flat winding through downtown Fayetteville.  I picked up the cadence a little bit and managed a fast mile in 12:30.  

At this point I thought maybe I needed to slow down a bit, but the competitive personality kept me moving along.  At this point I picked up a passenger that was running the entire way and she was just trying to stay with me.  She couldn't figure out how I could walk that fast when she was running.  I encouraged her the remainder of the way and when we made the final turn I told her to run with everything she had left.  She pulled ahead and finished strong.  I had another faster mile in 12:14.  Not sure how I walked that fast but hey the watch doesn't lie.

I ended up walking 4.07 miles according to my Garmin at a 12:36 pace.  The chip time had me finish in 51:16 at a 12:48 pace for 4 miles.  Regardless which distance is accurate, I had a great time out there yesterday.  Happy Training and racing everyone.

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    Owner and Coach of Tri-More-Fitness.  I will get total knee replacement surgery on March 19, 2018 and have plans to complete Ironman Maryland in 2019.  This Blog is to document the Journey

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A big shout out to David Boyer. Since starting my work with David, I have improved in all areas. I thought running two races in two days this weekend would be a challenge. David gave me a plan (which I tried to follow) and I actually felt stronger on day two on a longer more difficult course. But for some goggle/contact lens issues during the swim, I might have gotten on the podium. Still have a lot of work to do before IM Florida but this weekend has given me a boost in confidence. Thanks Coach!
- Jeff Brown
...my coach David Boyer who is not only a Great coach, but a Godly person who texts me scriptures of encouragement at 4:30 in the morning before the race because he knows I've been up stressing about the swim! Thanks to you all I forever grateful!!!
- Beth Leatherwood
Love Tri_More_Fitness coaching!!! just got an unexpected race day report breaking down the good, the not so good and the just plain ugly (ah, it wasn't that bad) LOVE getting great, solid, very detailed and constructive feedback. Totally looking forward to continuing to grow in the sport...so much room for growth and progress. My only problem is I want that progress like right now, immediately.
- Sandra Barnes