A New 5k PR!!

Mental Wellness 5k

It started sprinkling when I left the house, but I wasn't too worried because I had looked at the weather map and it was just a small rain cloud that was expected to move through the area quickly. When I arrived at the race, I found Christine and we ran a warm-up half mile. I'd never warmed up prior to a race before, but I knew a lot of runners did that, so I thought I'd try it out and see if that would help with my breathing initially. In the past, I often start out too fast and it takes me forever to get my breathing back to normal. At first I was worried about not having fresh legs, but as I ran farther, I realized that I could often do negative splits...that my runs per mile were faster the longer I ran (up to a certain point, that is). I figured this half mile was just enough to get the blood pumping. I think it worked!

When we were finished with our warm-up, we took to the start line. Just as we were heading that way, it started to pour! It was a very wet beginning of the race! Because of the higher temps and the humidity, the rain wasn't all that bad. I started out too fast, which is always the case with me, however since it was just a 5k, I figured I had a good shot at managing threshold pace for that distance - or at least close to it.

I decided not to look at my Garmin because I knew that would excite me either way. If I was too fast, I figure it would give me a good reason to slow down, but if I was slower than expected, I would feel as though I had failed. So instead I focused on my breathing...2 in, 3 out (meaning two strides per breath in, and three strides per breath out). That lasted for the first mile, and then it was two in, two out.

I tried not to focus on how I felt, because I didn't feel all that great - it was uncomfortable, but doable. I was able to talk to a few people while on the route, which was great! Ran behind two HS track girls for a while (one of them sped up and won an award in her division). Then I ran with a little guy who couldn't have been more than 13 years old. I told him he was doing very well and he said, "Thanks. It's my first race." What?!?! I told him he's a future track star...then he sped off into the distance. Then I kept pace with an older guy for a good mile, then I high-tailed it towards my next runner, who I'd seen in races before. She was very fit, and I had to admit that it made me feel good about where I was on the route.

We're close to the finish! Everyone was breathing hard. It was 100% humidity - awful. I ran off the canal path, which dipped slightly before it rose onto the street. I used that to my advantage to get some good speed before landing on the street which was, unfortunately, all up hill. Even at that moment, with only a block to go, I wondered if I could still maintain my pace...much less sprint to the finish. I tried running harder once we turned the corner and saw the finish line at the top of the hill. It seemed so far away! I just tried to keep my pace, and the last 20 feet I sprinted, because that's all I could do.

I ended up with a time of 25:13! An average pace of 8:07 per mile!! What?! On the back of a long run less than 24 hours prior, I had run as fast as I could and hit a PR! I was very happy! Even if I hadn't earned 3rd in my division, I still would have been pleased, because there were plenty of other women in my age group that could have taken that spot away easily - they just didn't run today. Ultimately, it's my progress, the hard work I've put into training over the past couple months, that allowed me to reach my new PR, and I'm SO happy that my training is working! It's so nice to see some of that pay off, even if it's in little amounts here and there. Being my first marathon, there's a lot of unknowns, and having a great run like this lets me know that I'm right where I need to be. It's as much of a relief as it is a celebration! Yay! Thanks for the pics, Christine and Gene!

Persistance Pays Off

Today's run was awesome! I planned a steady state run of 6 miles, but felt so good, I decided to tack on an extra mile after doing negative splits. I love, love, love those runs when you finish and sweat is just streaming down your face and you just feel like you could do anything. That euphoria...known as the runner's high, is like a drug - a big lovey-dovey, dopey drug. A high that's actually good for you.

Boy was it hot and humid! Today's heatwave index-high is expected to reach 117. And although I wasn't running in that temperature, it was in the low 80s (felt like mid to high 80s) with over 90% humidity. Pretty incredible that I could actually be feeling good after 6 miles in that. I'm acclimated, and my training IS working!! Now it's just a matter of staying injury-free! I just love running...yup, the high is still there.

Pain Always Shows Up For Track

Although I'm still green, I do know after a year of running where my strengths lie, and it's not in speed work. I cringe when I have a track workout. I procrastinate getting ready for one. I even procrastinate at the start line! I'm reading the Duel in the Sun (the great Boston race of 82 with Beardsley and Salazar), and I came across something that Alberto Salazar said in his training that resonates with me when I'm doing track workouts. He said that you can't avoid pain or being uncomfortable when running, you have to embrace it. You have to look for it, be able to handle it when it comes, and to push through it when you feel like stopping. I know this guy, Pain. He's there at races, on hill workouts, tempos, occasional steady state runs, and sometimes even in my long runs. But he never misses a track workout...I can always count on him to be there. In the past I've tried to avoid him by turning my attention to the scenic route or another jogger - anything to remove me from my current uncomfortable state. But I had to find a way to deal with Pain. When he pays a visit, I should greet him with a handshake, like a competitor. In a way, he is a competitor.

So today I set out for my second track workout since my marathon training began in late May. I warmed up a mile, then stood on the inside lane, in the blazing sun and 97% humidity. I had the track all to myself. I pressed the Start button on my Garmin and began to run. With the first 100 yards behind me I felt great. My heart rate was still low, and the breeze on my face was a welcome change to the same stagnant sticky air I felt when I was standing still. I picked it up around the 3rd turn and as I headed for the home stretch I felt his presence creeping up and in an instant, he appeared. Hello Pain! With every repeat it was more difficult to ignore his constant jabs about my legs being too tired, and I how couldn't possibly keep this pace for yet another lap. As I finished my five reps, bent over, gasping for breath, Pain bids adieu. See you next week.

Here are my unimpressive lap times for five 400 meter repeats:

Warm Up Mile - 9:14
Lap 1 - 6:39
Lap 2 - 6:46
Lap 3 - 7:10
Lap 4 - 7:09
Lap 5 - 7:00
Cool Down Mile - 9:29

Based on the Mcmillan calculator, I should be running 400s at a 6:06 pace. I'll have to work on that.

You Can Learn A Lot From the Tread On Your Shoes

Ever wonder what you look like when you run? Or how your body mechanics work when you're running? Take a look at the bottom of your shoes and you'll find the answer. I'd forgotten this little trick until I saw my sports therapist the other day. I'd gone in for an injury, but had a few questions for him. One of those questions was why one of my feet tended to slap down more than the other when I ran. He didn't take me outside to watch my stride or form, or ask me a bunch of questions on how I run. Instead he asked me to show him the bottom of my shoes. The evidence lie in the tread - an imprint averaged out over miles and miles of running could be clearly seen. I was over-striding on my left leg! The tread on my left heel was worn down to a nub, while the heel on my right shoe looked almost new. Later on the next day, I studied my shoes a bit more and began to visualize the impact points on the bottoms of my feet, and how my form would look based on those impressions. What an amazing yet simple way to determine how I ran! Next time you are having issues, or just curious about your stride, check out the tread on your running shoes. They just may have the answers you are looking for.

Marathon Training - Getting Stronger Yet?

Week six is over and seven is beginning today! Here's a breakdown of last week:

Monday - Heritage Festival 5 Miler - Great race, great time, but for my strenuous efforts, I was rewarded with a recurring hip issue for not stretching properly afterwards.

Tuesday AND Wednesday - Race took its toll and did not run either of these days.

Thursday - First run on some new terrain without the constant hills. The change in a flatter terrain has really helped my tight calves and shin splints. I also noticed while I was driving home I got my "Runner's Salt Facial." You know what I'm talking about - when the sweat dries and all you have left is the crusty salt residue on your skin which tightens up so much you can hardly smile. At least you know you worked out, and it meant that I was in for a salty treat when I got home!

Friday - Another humid, hot 5 miler, but I ran it at a reasonable pace (9:29), so it was as enjoyable as possible.

Saturday -  I biked with my hubby downtown for about 13 miles. It was GREAT! I really enjoy biking. My top speed was just a tad over 21 mph, but I don't think I held it for more than a couple minutes. :) Not only does it take the stress off your legs, but you get a great cardio workout (it's different than running, but very effective, and I like the variation.)

Sunday - Long Run! We went down on our mileage this week to 10 miles, so next week will be a killer. It was...you know what I'm going to say...hot and humid! Add a bit of sun to that and it was tough, but this was our slow run, so it wasn't too bad.

Monday -  So now it's on to week #7. Today I ran 5.34 miles with temps in the mid to high 70s and 84% humidity. And you know what? My average pace was 8:54! Not too shabby, eh? I think I'm getting used to this weather. I was even a little disappointed that my run was over. As I was leaving, a group of kids started to play a game of soccer. Darn! That would have totally kept me entertained for at least another 2 miles around the field! Oh well, I enjoyed the run. And I remember reading some article that said: When you're in training, you should end your run feeling like you could do it again. I guess I was where I needed to be.

Heritage Festival 5 Miler

The power of adrenaline never ceases to amaze me. Sure, I'd run that fast in the winter, but not in 75 degrees with 70% humidity! My goal going into the race was to beat my time from last year. I like to know that I'm making forward progress. Of course, this wasn't too difficult because last year's time was based on my 2nd road race. Now that I had a full year of running under my belt, I should expect a bit more, right?

Boy was it humid - sticky skin, hair that frizzes immediately - you're sweating before the gun goes off. Speaking of the starting gun, there's never much of a warning and it always scares the heck out of someone. I mean, we know it's coming, but then we get to talking, and pretty soon "BANG!"

So we're jogging along and I'm looking around at all the scenery, taking in things that I swear I'd never seen before. I'd been down that road I can't count how many times, and yet there's always something I miss, something that makes me say, "Oh, so that's where that is!" Ok, maybe it's not the best time to sight-see, but I use that to take my mind off of how tired I feel - at least until I warm-up.

Everyone went out WAY TOO FAST! And yes, I got caught up in that too - my fastest lap was my first. I knew I was running too fast, but people were whizzing past me. I didn't want to be at the back of the pack! So I tried to keep up, but I let a lot of people go. And although I don't remember everyone I passed later on, I like to think that I passed all those people back that passed me on the first mile. :)

I met up with a father/daughter team on mile 2, and we exchanged a few words - very nice! I ran with them for the next two miles, as they were going at a pretty good pace. At mile four I decided to pick it up a bit and finished a little faster than the previous two. Yippee! I ended my run out of breath (just as it should be), and felt as though I gave it pretty much all I had. I was pleased with my average pace and overall time - beating last year's pace by over 40 seconds per mile!

Huh, maybe I am doing something right! :)