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Freedom 5k - Run5k


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Fairfax, Virginia
United States
64F / 18C
Overcast
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.
Run
  • 29m 53s
  • 3.1 miles
  • 09m 38s  min/mile
Comments:

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 5k...do 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
Running
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
Evaluation
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

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2016-07-04 12:45 PM

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Master
2414
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Falls Church, Virginia
Subject: Freedom 5k


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

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Extreme Veteran
1175
1000100252525
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

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Master
6659
500010005001002525
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

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Member
1887
1000500100100100252525
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

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Master
3903
20001000500100100100100
Toronto
Bronze member
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

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Pennsylvania
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

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Veteran
410
100100100100
Subject: RE: Freedom 5k
Nice way to kick it! My favorite quote "do you hurt enough? No? Push harder! "
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