Big River Racing TeamBig River Racing TeamBig River Racing TeamBig River Racing Team
  • About the Team
    • About the Team
    • Meet the Team
      • Men
      • Women
    • Joining the Team
    • Team Store
    • Big River Racing Team News
  • Schedules
    • Calendar
    • Training Schedule
  • Sponsors
  • Contact Us

Twin Cities Pre-Race

    Home Racing Team News Matt Lawder Twin Cities Pre-Race
    NextPrevious

    Twin Cities Pre-Race

    By admin | Matt Lawder | Comments are Closed | 3 October, 2014 | 0

    Only two days left until Twin Cities! At this point, I just can’t wait for the race to get here. The workouts have gone well, the taper has gone well, and the legs are feeling pretty good. The weather is looking solid although it might be a touch cold (the forecast calls for the start of the race to be just a touch under 40 degrees).

    I don’t like to talk too much about the race ahead of time. I don’t want to build up too big of expectations before a big race. I’d rather just let the race play out and assess it later. Sometimes over thinking goals just makes you clock-watch during the race instead of just being in the race and competing. So no predictions here, but hopefully there be a good result to post up here in a few days.

    I’ll leave you with the last big workout I completed and have been saving for my final pre-race post.

    -Matt Lawder

    Recent Workouts-16 mile Tempo

    This workout was actually completed three weeks before the race, but have been waiting to post it. I had a sixteen mile tempo to set pace and get in a final really good effort. I went on the Forest Park road loop which keeps all the miles pretty steady. Kwin Keuter was with me for the first 6 miles (actually he ran through the 10k mark), which helped out a ton. Having someone there to confirm the pace in the first couple of miles is great. By the time you get to the end of a workout like this you’ve either locked into pace or are toast, there’s not too much that can help you. But having Kwin set me up early on was great.

    I practiced taking GU and fluid during the workout too. Since it’s a 3 mile loop it’s nice because you can put out a water bottle and keep coming by every 16 minutes or so. And once Kwin finished his workout he helped set up the water for me. I took GU at around 5.5 and 10.5 miles and took water at about every 3 miles. Not much else to report but the splits:

    Mile 1: 5:25
    Mile 2: 5:25
    Mile 3: 5:31
    Mile 4: 5:26
    Mile 5: 5:22
    Mile 6: 5:27
    Mile 7: 5:25
    Mile 8: 5:24
    Mile 9: 5:25
    Mile 10: 5:25
    Mile 11: 5:20
    Mile 12: 5:22
    Mile 13: 5:22
    Mile 14: 5:18
    Mile 15: 5:20
    Mile 16: 5:14
    Total=86:15 (5:23 Average)

    My 3 mile splits were 16:21/16:16/16:15/16:08/16:00+5:14

    Pretty good workout. Hope I have another good one on Sunday.

    TC Marathon

    admin

    This information box about the author only appears if the author has biographical information. Otherwise there is not author box shown. Follow YOOtheme on Twitter or read the blog.

    More posts by admin

    Related Post

    • Tapering for NYC

      By admin | Comments are Closed

      Written by Matt Lawder I’m trying to get back to writing some regular updates from my training to post to the website. I don’t think I’ve written anything for a little over a year. SinceRead more

    • Middling Training

      By admin | Comments are Closed

      I’m finally into the last phase of training for my upcoming marathon in Twin Cities. But the middle section of training was tough to get through. The heat wave that struck St. Louis coincided withRead more

    • Back to Training

      By admin | Comments are Closed

      After a couple of fun summer races, it’s back to regular training for me. It’s amazing how quickly the fall season sneaks up on you, but I’ve only got around 12 weeks until the nextRead more

    • Dam to Dam

      By admin | Comments are Closed

      I’ve been dreading having to put up this post a little bit. I raced in the Dam to Dam half marathon on Saturday in Des Moines, IA. However the race did not go as IRead more

    • One Week to Go

      By admin | Comments are Closed

      It’s one week until my upcoming half marathon. And that means it time for the taper. As the Hall of Fame high school coach Jim Linhares used to tell us towards the end of theRead more

    NextPrevious

    Recent Posts

    • November Recap
    • October Recap
    • Women Finish 1-2-3 at Spewak Cross Country Race
    • MO’ Cowbell & September Recap
    • Summer 2022 Recap

    Archives

    • November 2022
    • October 2022
    • September 2022
    • June 2022
    • May 2022
    • April 2022
    • March 2022
    • February 2022
    • December 2021
    • November 2021
    • October 2021
    • September 2021
    • June 2021
    • May 2021
    • April 2021
    • March 2021
    • February 2021
    • November 2020
    • October 2020
    • June 2020
    • March 2020
    • January 2020
    • January 2019
    • April 2017
    • May 2016
    • February 2016
    • January 2016
    • December 2015
    • November 2015
    • October 2015
    • November 2014
    • October 2014
    • September 2014
    • August 2014
    • July 2014
    • June 2014
    • May 2014

    Recent Posts

    • November Recap

      Big River Racing athletes continued to impress in November! On November 5,

      30 November, 2022
    • October Recap

      After strong performances in September and the beginning of October, the Big

      2 November, 2022
    • Women Finish 1-2-3 at Spewak Cross Country Race

      Congratulations to Jennifer Hannigan, Laura Hillard, and Cassie Zehenny on placing 1st,

      12 October, 2022
    Big River Racing

    Big River Racing is about running in its purest form. We encompass racing and pushing one’s limits, accepting anyone who shares our passion for running. The team is a dedicated group of like-minded individuals who train, race and socialize with the goal of improving the St. Louis running community through advocacy, openness and volunteerism. The team exists to support runners from post-collegiate athletes to those relatively new to the sport and anyone in between.
    Copyright © 2022 Big River Racing Team
    • About the Team
      • About the Team
      • Meet the Team
        • Men
        • Women
      • Joining the Team
      • Team Store
      • Big River Racing Team News
    • Schedules
      • Calendar
      • Training Schedule
    • Sponsors
    • Contact Us
    Big River Racing Team
    Manage Cookie Consent
    To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
    Functional Always active
    The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
    Preferences
    The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
    Statistics
    The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
    Marketing
    The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
    Manage options Manage services Manage vendors Read more about these purposes
    View preferences
    {title} {title} {title}