-
Valentine's Day 5K
2014-02-08
Millersville, Maryland
United States
Annapolis Striders
28F / -2C
Overcast
Run - 5k
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.
Run
Comments:
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 bed...it'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.
Running 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 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
BT Partners
D3 Multisport
When Big Boys Tri
TriFind
Road Runner Sports
Race Reports Modeled with Permission from
Endurancecoach's Triathlon Post Race Analysis Sheet.
Last updated: 2014-01-24 12:00 AM
No photos uploaded -
RE: Valentine's Day 5K
BY: cdban66 on 2014-02-10 1:34 PM
Nice job!
-----
Chris Banting
"The liver is evil and it must be punished" - VC
http://instagram.com/cdban66
http://app.strava.com/athletes/2116063 -
RE: Valentine's Day 5K
BY: Asalzwed on 2014-02-10 3:00 PM
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?
-----
-Adrienne
Instagram: http://instagram.com/asalzwed
Twitter: https://twitter.com/ASalzwed -
RE: Valentine's Day 5K
BY: switch on 2014-02-10 3:28 PM
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?
-----
--Elesa
"Sometimes nothing can be a real cool hand."-- #37