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Valentine's Day 5K - Run5k

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Millersville, Maryland
United States
Annapolis Striders
28F / -2C
Total Time = 23m 22s
Overall Rank = /
Age Group = M 45-49
Age Group Rank = 28/34
Pre-race routine:

This is week 8 of my 24 week Oly training plan. It's a recovery week and I'm now in Phase 2 of Daniel's run plan, so I figured a 5K race would give me an idea of where I am right now. As it was a recovery week, I had a little bit of a taper, so I expected a decent result...maybe not 22:30 PR range, but around 23 flat. The weather was calling for flurries and chilly temps in the mid-20s, and I'm only OK at running in the cold.

Pre-race dinner was jerk chicken tacos and a couple of beers. My daughter had a middle school dance so we were up a little later than normal. Slept decently and woke up ready to go.!!!
Event warmup:

Got in a 15 spin on the bike to WU in the morning, plus some stretching and foam roller. Drove down to the race site and more-or-less went through my warm-up routine: 1 mile WU run gradually pushing to T pace, then a few strides. All hell broke loose as I left my timing chip down in the car and had to run down there to get it about 6 minutes before the race. Hey, it's my first race of the year...come on, cut me some slack!!! Race started a couple of minutes late and off we went.
  • 23m 22s
  • 5 kms
  • 04m 40s  min/km

The Plan was my usual for a 5K: ease into the race by letting runners get in my way at the beginning, then try to negative split and hammer the final 1/2 mile.

"Gun" went off and I perfectly placed myself behind enough people to keep my first 1/4 mile in check. Ran about a 7:25 first mile...perfect. 2nd mile was downhill for a bit so I got to ease off the gas which helped. Got to the halfway point and I started to struggle a little...still held around 7:30 but I could feel the snap going in my legs, and I knew the suck factor was going to increase quickly.. Got to mile 2 at sub-15...right on target for 23 flat if I can pick it up the final mile and execute a kick....

Welp...that didn't quite work. Seems the last mile is uphill. I'm not sure what sadist thought that this was a good idea. I just held pace throughout the last mile and had NO kick at the end, and was clearly struggling. No sprint...just cruised in. Hard to sprint with a tight left hand turn at the end anyway. I'm clearly not at the pointy end of my training, but it was fun to get out there.
What would you do differently?:

Stay in's February for goodness' sakes.
Post race
Warm down:

Doubled over as usual after a 5K. Jogged around a bit, and then drove home 25 minutes. Ate a little bit on the way back.

Afternoon hot tub, evening Advil and a beer.

What limited your ability to perform faster:

"C" race during base phase. Didn't quite give it 110%

Event comments:

Annapolis Striders always puts on a well-run race...this one had two groups: the main Striders team and a group of people doing a couch-to-5K plan. It was tough running through the masses on that tight trail but overall a fun race. As usual with AS, on $10 for a race and you get a little food afterwards. I wish they were a little closer.

Last updated: 2014-01-24 12:00 AM
00:23:22 | 05 kms | 04m 40s  min/km
Age Group: 28/34
Overall: 0/
Performance: Average
Mile 1: 7:26 Mile 2: 7:29 Mile 3: 7:23 0.1: 7:21
Course: Rolling paved trail run through Kinder Farm Park in Severna Park. A little congested but not terribly so.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2014-02-08 3:04 PM

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Middle River, Maryland
Bronze member
Subject: Valentine's Day 5K

2014-02-10 1:34 PM
in reply to: #4946444

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Englewood, Florida
Subject: RE: Valentine's Day 5K

Nice job!

2014-02-10 3:00 PM
in reply to: cdban66

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Subject: RE: Valentine's Day 5K

Great early season race. I think it's good to establish a baseline early, then you know what to work on.

My only real comments for your "action items" list? Maybe 2 beers instead of just one?


2014-02-10 3:28 PM
in reply to: #4946444

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Subject: RE: Valentine's Day 5K

I just think it's awesome that you raced on a 20-something degree day in February.   Stay in bed is right!   :)

Seriously, this was a good race given that temp, where you are in your season, and that silly uphill-for-the-last-mile business. ( Who does that?)

I think this is a harbinger of good things to come this season!

Now, how's the pool going?


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