General Discussion Race Reports! » Freedom 5k Rss Feed  
Moderators: k9car363, alicefoeller Reply

Freedom 5k - Run5k

View Member's Race Log View other race reports
Fairfax, Virginia
United States
64F / 18C
Total Time = 29m 53s
Overall Rank = 100/276
Age Group = F 35-39
Age Group Rank = 12/35
Pre-race routine:

I slept fitfully, and was awake before my 6am alarm. I downed a cup of black tea with milk and stevia, and 8 ounces of tri-berry nuun. I took a quick shower, dressed in a blue tank and my Coeur tri shorts, simply because they're the comfiest running bottoms I have. Around 7am I had an applesauce pouch, and at 7:15 headed out to the car to drive to the race site. Parked, pinned my number on, and tucked my phone and keys into my SPI belt.
Event warmup:

I jogged briefly around the event site, probably no more than 3 minutes. Just shaking out the cobwebs. I stretched out my achilles and did some leg swings to loosen up my hips. About five minutes before "go" time I headed towards the start line. Seeding at these events is tough, as I don't want to get caught behind walkers, but don't want to get in the way of the speedy runners.
  • 29m 53s
  • 3.1 miles
  • 09m 38s  min/mile

I didn't have any concrete goals for this race, just a general idea that I wanted to go sub 30, and possibly get a new PR. I wanted to "run hard" and see how well I could manage that without a pacer.
Compared to my April race, I immediately could tell that it was more humid, but I headed out for a fast start. There was a bit of weaving in the first mile, but I wouldn't call the race crowded. As I hit the first mile marker and saw a split of 9:46, I wondered if I'd be able to get that PR. In the back of my head I also wondered if I could keep running that fast...and even faster. I started to feel a bit tired, and thought I'd grab some water at the halfway point. As soon as the water hit my mouth I started coughing, so I spit it out and tried to keep going. From that point on I coughed occasionally, and I wasn't feeling great. My legs were feeling fine, but my lungs were just not letting me push any harder. I kept checking in with myself: its a you hurt enough? No? Push harder! There's a long hill heading towards the mile 3 marker, and it was tough going. I checked my watch more than I ever have in a race. I realized a PR wasn't going to happen, but sub 30 still could. I tried to put the gas on, but my face started to feel tingly. Once I hit the mile 3 marker I made the final turn and headed for the finish line. I pushed as hard as I could, and didn't have anything left to give as I crossed the line.
What would you do differently?:

Nothing. Although I'm disappointed that I didn't PR, I'm quite pleased with the sub-30, and this is simply where I am right now.
Post race
Warm down:

In April when I crossed the line I had to keep walking to keep my hamstrings from seizing up, and every muscle in my body ached. This time as I crossed, it took quite awhile to catch my breath, I felt like my face was on fire (and boy was I pink) and my skin tingled all over. My brother was at the finish line to meet me, and we walked over to my car, and I finished off my bottle of nuun. We walked around a bit, cheered in some people, and I did some leg swings to keep my hips happy.

What limited your ability to perform faster:

Aerobic conditioning. I'm no expert, but when your breathing is what keeps your pace down, that means the aerobic engine needs work, right? My zone 2 training just started a week or so ago, so I am really excited to see what happens when I race this course for the third time this year come November.

Event comments:

I LOVE races at Fairfax Corner! The course is just the right amount of difficulty, there's plenty of parking, and they always seem to have live music. Such fun, and I highly recommend the Potomac River Running races held here. Only quibble, when I ducked into a portapotty to change before heading out to breakfast, there was no toilet paper! Ew.

Last updated: 2016-06-12 12:00 AM
00:29:53 | 03.1 miles | 09m 38s  min/mile
Age Group: 12/35
Overall: 240/276
Performance: Good
1 - 9:46.6 (HR 171) 2 - 9:28.6 (HR 180) 3 - 9:20.0 (HR 185) .1 - 1:19.8 (HR 186) Average HR 179, Max HR 189
Course: A single loop on partially closed roads. All asphalt, with quite a bit of loose gravel on the edges. The first mile is mostly downhill, then there's a few gentle hills. Last mile has a slightly longer hill. Total gain 196ft.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2016-07-04 12:45 PM

User image

Falls Church, Virginia
Subject: Freedom 5k

2016-07-04 3:37 PM
in reply to: #5189505

User image

Extreme Veteran
Langley, BC, 'Wet Coast' Canada
Subject: RE: Freedom 5k
Nicely done, Laura.
Good to see you happy and in "Success Mode"
2016-07-05 1:28 PM
in reply to: #5189505

User image

Englewood, Florida
Subject: RE: Freedom 5k

Nicely done, congratulations on the sub 30. You have work to do to PR, but you are well on your way!

2016-07-06 8:56 AM
in reply to: cdban66

User image

Simsbury, Connecticut
Subject: RE: Freedom 5k
If you have nothing left to give at the finish line of a 5k you've done it right (or so I'm told )

Good job keeping the pressure on the gas and getting your sub 30!
2016-07-06 12:17 PM
in reply to: mtnbikerchk

User image

Subject: RE: Freedom 5k

Nice job - a solid effort, especially since this is a July race in the heat! 

I bet if you keep it up your PR will come crashing down when the temperatures get more reasonable! 

2016-07-06 1:03 PM
in reply to: 0

User image

Subject: RE: Freedom 5k

Sub 30!  Sub 30!  Yay!!!  Congrats on a very good race, choking on water and humidity be damned!  You kept your head in the game and got 'er done.  Nice work!

Edited by melbo55 2016-07-06 1:04 PM

2016-07-08 12:54 PM
in reply to: melbo55

User image

Subject: RE: Freedom 5k
Nice way to kick it! My favorite quote "do you hurt enough? No? Push harder! "
General Discussion-> Race Reports!
General Discussion Race Reports! » Freedom 5k Rss Feed  

Freedom 5k Run

Started by bdj6020
Views: 1008 Posts: 1

2008-07-09 1:57 PM bdj6020

Freedom 5K

Started by M McQueen
Views: 640 Posts: 1

2007-07-07 6:24 PM M McQueen

Freedom 5k

Started by kellyclothier
Views: 499 Posts: 2

2007-06-30 9:23 AM DW67


Started by bigjim5
Views: 664 Posts: 2

2006-07-04 12:25 PM RGRBILL

Freedom 5K

Started by supplymtnbkr
Views: 831 Posts: 2

2004-09-30 4:35 AM Triatleta
date : May 17, 2010
author : mjfewell
comments : 3
In November of 2000, I noticed that I was losing the feeling in my toes. The sensation traveled up my body and within a week, I was nearly 80% paralyzed.
date : October 30, 2005
author : acbadger
comments : 0
First, with your upcoming 5K, I strongly advise you to check out the “Couch to 5K” training schedule. This training schedule is a GREAT way to get back into running safely and wisely.
date : October 24, 2004
author : tri-en
comments : 0
If you are like many runners you may be frustrated at racing 5K distances and never being able to run them faster. Improve your race pace with this flexible 12 week program.
date : September 26, 2004
author : jhealy422
comments : 2
For as long as I can remember, I’ve had weight issues. I remember standing on the scale as a child weighing 60 pounds and feeling fat. My family dealt with stress by eating.
date : August 29, 2004
author : Ron
comments : 6
Couch to 5k programs for those starting from square one.
date : August 29, 2004
author : Ron
comments : 12
This aggressive couch to 5k program will get you running from nothing and will be the lead-up to any of the sprint programs.
date : August 29, 2004
author : Ron
comments : 2
This couch to 5k program will get your running in seven months and can be the lead-up to any of the sprint programs.
date : August 29, 2004
author : Ron
comments : 2
Overview of two walk/run routines for training for a 5K.