Bolder Boulder 10K Results

For my 17th Bolder Boulder 10K I was bib BB171, ran a 47:01, and was 5th out of 205 59 year old men. I ran a BB wave time because I was in the middle of a group of people that were going to run this time. I cannot pass hundreds of runners to get a better time. I am going to have to start in the B wave to have any hope of running a B wave time. But my plan to qualify for the B wave was thwarted when the Earth Day 5K was not held in the CU Research Park. It was a 4K held in the shopping center parking garage and I failed to qualify for anything higher than BB. My plan now is to qualify for B in a 5K this summer. The Colorado Tech Center 5K on August 1 looks to be a good candidate although I have never ran the course.

Bolder Boulder B-Wave Splits

Bolder Boulder Splits for B-wave 44:45

1 - 7:12
2 - 14:24
3 - 21:36
4 - 28:48
5 - 36:00
6 - 43:12

Bolder Boulder is next Monday

It's Wednesday so there are only 5 days until the Bolder Boulder. I will do my last 400,800,1200,1200,800,400 ladder tomorrow (Thursday) and not run 10 mi on Saturday. This will give me 4 weeks at 45 mi/wk, 6 mi/day, 10 mi long runs and two 5K interval sessions per week. That's a 25% increase in weekly mileage over 2005 when I ran 45:00. I cannot find in my records that I ran any intervals. I had a bad cold 4-5 weeks before the 05 BB and I had run at 40 mi/wk for 9 weeks before that. I'm in the BB waveand to get in it you have to run better than 47:15. My goal is to be in the top 15 and get a medal. My real goal is to run B wave time of 44:15 or 7:12 min/mi pace. My strategy is to run flat 7:12 min/mi for the entire race. I'm thinking about wearing my gps to try and do that.

Thoughts on the Bolder Boulder

I have 14 weeks of 40+ mi/wk training for the Bolder Boulder. I call my race strategy the General Patton strategy. Patton believed how well his army was going to do in a battle was a function of how well his soldiers were trained. In my case, I have a solid base of training with many interval sessions. However, I did not do that well at the Earth Day 4K as I only ran 7:05 min/mi and I thought I should have run sub 7. I should do better than that because I am very familiar with the BB course and I will have 4 weeks of 45 mi/wk with 10K of intervals per week. I want to run a B wave time of 44:45 that is 15 seconds faster than 2 years ago when I took 4th place out of 260. I going to try and run 7:13 min/mi for all six miles. Two years ago I ran 7:16. My real goal is to finish in the top 10 for my age group and I am on track for that. The heavy interval training is supposed to lower my 10K time by 2:30 but I don't think that will happen. I'll be very happy with lowering it :15.

May Training Plan

I took a week off from running anaerobically after the Earth Day 4K, 4/22/07. I increased my daily mileage from 5.5 mi to 6 mi at the beginning of May. This gives me two 5K interval sessions a week, the maximum intervals you should do in a week according to Jack Daniels. My Saturday long run remains at 10 mi making my weekly total 45 mi. My weight has remained at 155 lbs through the first two weeks.

Earth Day 4K

The Earth Day 4K was held April 22, 2007 in 29th Street Mall. It was three firsts for me. I had never raced in the mall, 4K or through an underground parking garage. I clocked 17:36 and qualified for the BB wave in the BB. I had hoped to get in BA or even B but that was not to be. I think racing the first time on a crazy course threw me off. The Flatirons Crossing 5K is May 12 but it's also new to me and appears to have some good sized hills in it. So I am going to pass on it and be content with BB.