Now that I'm fast and wise (LOL!) here are some words of wisdom: :)
1. I think training at the hottest time of the day for two weeks was a great idea. Just two weeks ago, temperatures in the 70s felt hot, but yesterday, I had no problem with the temperature. I only started to feel hot at the very end. I think this is generally good advice if you are racing in the spring or early summer. Just when you do this, don't try to run your cold weather paces.
2. (this one I posted on the sub-20 5K thread on the RW forums) OF Runner: yes, I think you are absolutely correct: whoever put in the work (in this thread) got the results. You will always see those talented folks, who run 20 miles a week, their PR is like 21:xx, show up in th thread, do some speedwork, and two weeks later they run their sub-20. I'm not one of them... It took me a year and a half to get there. I couldn't do it on 35 miles per weeks, so I went up to ~45 and it worked. Bugaha also noted once that for the average guy it seems like over 40 miles per week does the trick. To summarize: if you already train properly (speedwork, etc), and you want to run faster: just run more.
Sunday, June 5
Saturday, June 4
Johnny's 5k Memorial Run Race Report
Goal: sub-20. Secondary goal: 20:30.
This was *the* race of the season for me. A pancake flat course that runs along the Ohio River was supposed to be a very PR friendly course - the only problem was that there is unseasonably hot here in Louisville now.
I took Friday off, and tried to rest, though it was quite hard to do so with all the stress going on in my life. My family was in the air over the Atlantic Ocean for one. I still managed to sleep about 7 hours. I did my usual morning routine, and got to the race at 7:25. I picked up my T-shirt, started the warm-up at 7:35. A few minutes later, my friend, Daniel arrived, and he joined me. We finished the warmup at 7:52, found the start line, lined up, and chatted with a nice family with a very young daughter, who was about to run the race.
One nice surprise was that morning temperatures were a bit lower than predicted. A few days ago it was predicted to be close to 80 F, but in fact it was only about 71. So I decided I would go out hard, because I thought I did have a chance for a sub-20. I also hoped that training (consciously) in 90 F this week helped my body to acclimate.
I also bought specific racing shoes this week. It's a pair of Saucony Kinvara 2s, and they are only 8 ounces.
After a few minutes of announcements and the national anthem, we were off. I was close enough to the start line that I didn't have to zig-zag around people. I started running an aggressive pace, trying to keep myself at my VO2 max, and except one burst (to pass a guy), I felt I was pacing right. I turned off the instantaneous pace on my Garmin, so my first clue on my pace came at around 0.25 mile, when I was around 1:30, and I liked that. I kept doing that pace, and I tried to follow a guy who was just ahead of me, and he looked like he was in my age group (30-39).
Mile 1: 5:57
Wow, this is fast - I thought. But I was OK, so I would have felt silly to slow down just for that. At about 1.3 miles we reached the turnaround point (more exactly we made two rights around a block and then converged back to the original course). I started to hurt there. It came out of nowhere: one moment I was perfectly fine, the next moment I thought it was over. I slowed down and tried to recover. Yes, in retrospect, it is clear that my first mile was too fast. At 1.5 miles, there was a water station: I grabbed a bottle and poured it over my head. (Thanks for the advice, clhuntley!) That felt great and gave me a boost.
Mile 2: 6:25
OK, I'm slowing but this is still sub 20-minute pace, and I gained so much in the first mile that now I believed I would have my sub-20! I was chugging along at that steady 6:26-ish pace. I started to push somewhat harder at 2.75, my breathing got irregular, and I told myself that I only have about one 400 m lap left. Somebody tried to pass me, but I didn't let him, and I almost passed the guy whom I followed since the beginning, but he probably accelerated, and left me at the end.
Mile 3: 6:28
The rest was a bit confusing to me: I expected to run another ~40 seconds, but just around the corner, the finish line was there. It was a lot closer than I expected, and it I didn't really kick at the end (though admittedly, I didn't have a lot left in me). There were mile markers on the course, but I haven't looked at my Garmin at the mile points, so I have no idea where the course measurement and my Garmin drifted. Clearly, the GPS is not that accurate (and I see myself running through buildings on the map, now, that I downloaded the data), but it is usually measuring longer than 3.1 miles. I passed the finish line slightly confused.
Time: 19:11
All in all, a great race, and if the course was not short, I crushed my PR. I have yet to decide if I should put an asterisk mark after this PR. One thing is clear: I did run sub-20.
I went back to the finish line with a bottle of Gatorade to cheer for Daniel, who finished with 25:xx. It was his first race ever and he didn't have a set goal.
I was 4th in my age group, so no award for me. A bunch of serious folks showed up, and the bracket was wide: 30-39 years. The guy, who I followed all the way, but beat me at the end by a few seconds, finished at the 3rd place.
Next: no running for me a for a few weeks. I'll be taking my summer break and be back to training some time at the end of June. I should also figure out my racing goal for the fall. 5K or 10K are basically the options - maybe both, but I wouldn't really know how train for that. Then it would be so nice to run the Derby Half in the spring.
Goal: sub-20. Secondary goal: 20:30.
This was *the* race of the season for me. A pancake flat course that runs along the Ohio River was supposed to be a very PR friendly course - the only problem was that there is unseasonably hot here in Louisville now.
I took Friday off, and tried to rest, though it was quite hard to do so with all the stress going on in my life. My family was in the air over the Atlantic Ocean for one. I still managed to sleep about 7 hours. I did my usual morning routine, and got to the race at 7:25. I picked up my T-shirt, started the warm-up at 7:35. A few minutes later, my friend, Daniel arrived, and he joined me. We finished the warmup at 7:52, found the start line, lined up, and chatted with a nice family with a very young daughter, who was about to run the race.
One nice surprise was that morning temperatures were a bit lower than predicted. A few days ago it was predicted to be close to 80 F, but in fact it was only about 71. So I decided I would go out hard, because I thought I did have a chance for a sub-20. I also hoped that training (consciously) in 90 F this week helped my body to acclimate.
I also bought specific racing shoes this week. It's a pair of Saucony Kinvara 2s, and they are only 8 ounces.
After a few minutes of announcements and the national anthem, we were off. I was close enough to the start line that I didn't have to zig-zag around people. I started running an aggressive pace, trying to keep myself at my VO2 max, and except one burst (to pass a guy), I felt I was pacing right. I turned off the instantaneous pace on my Garmin, so my first clue on my pace came at around 0.25 mile, when I was around 1:30, and I liked that. I kept doing that pace, and I tried to follow a guy who was just ahead of me, and he looked like he was in my age group (30-39).
Mile 1: 5:57
Wow, this is fast - I thought. But I was OK, so I would have felt silly to slow down just for that. At about 1.3 miles we reached the turnaround point (more exactly we made two rights around a block and then converged back to the original course). I started to hurt there. It came out of nowhere: one moment I was perfectly fine, the next moment I thought it was over. I slowed down and tried to recover. Yes, in retrospect, it is clear that my first mile was too fast. At 1.5 miles, there was a water station: I grabbed a bottle and poured it over my head. (Thanks for the advice, clhuntley!) That felt great and gave me a boost.
Mile 2: 6:25
OK, I'm slowing but this is still sub 20-minute pace, and I gained so much in the first mile that now I believed I would have my sub-20! I was chugging along at that steady 6:26-ish pace. I started to push somewhat harder at 2.75, my breathing got irregular, and I told myself that I only have about one 400 m lap left. Somebody tried to pass me, but I didn't let him, and I almost passed the guy whom I followed since the beginning, but he probably accelerated, and left me at the end.
Mile 3: 6:28
The rest was a bit confusing to me: I expected to run another ~40 seconds, but just around the corner, the finish line was there. It was a lot closer than I expected, and it I didn't really kick at the end (though admittedly, I didn't have a lot left in me). There were mile markers on the course, but I haven't looked at my Garmin at the mile points, so I have no idea where the course measurement and my Garmin drifted. Clearly, the GPS is not that accurate (and I see myself running through buildings on the map, now, that I downloaded the data), but it is usually measuring longer than 3.1 miles. I passed the finish line slightly confused.
Time: 19:11
All in all, a great race, and if the course was not short, I crushed my PR. I have yet to decide if I should put an asterisk mark after this PR. One thing is clear: I did run sub-20.
I went back to the finish line with a bottle of Gatorade to cheer for Daniel, who finished with 25:xx. It was his first race ever and he didn't have a set goal.
I was 4th in my age group, so no award for me. A bunch of serious folks showed up, and the bracket was wide: 30-39 years. The guy, who I followed all the way, but beat me at the end by a few seconds, finished at the 3rd place.
Next: no running for me a for a few weeks. I'll be taking my summer break and be back to training some time at the end of June. I should also figure out my racing goal for the fall. 5K or 10K are basically the options - maybe both, but I wouldn't really know how train for that. Then it would be so nice to run the Derby Half in the spring.
Subscribe to:
Posts (Atom)