M'kay

Turn Back The Clock 5K

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.503.1014.10
NB 769 Miles: 4.00NB 905 #2 Miles: 3.10Adrenaline 10 Miles: 7.00
Night Sleep Time: 18.00Nap Time: 0.00Total Sleep Time: 18.00
Race: Turn Back The Clock 5K (3.1 Miles) 00:18:31, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.503.107.10

Ran today's 5K to baseline my current fitness to see where I'm starting from in my "beat my brother's 5K PR" quest.  Since I tied by 5K PR, I guess its not nearly as bad as I'd feared.  My other goal was to increase my ability to suffer, which meant I'd go out hard to make sure I wasn't sandbagging and hang on as best I could.  

Cloudy with some sun-break's this morning, along with some transient rain showers.  The first shower caught me in my warmup, so I was wet to start things off.  That didn't matter much, since the shower continued until about 1/2 mile into the race.  Went out fast with the leaders (mostly HS kids) and settled into 4th place.  The first 2 runners were right on top of one another and I was trailing another kid a short distance back, holding off another a few steps behind me.  Felt pretty good, moved into 3rd about 1/2 mile in, coming through the first mile in 5:43.

Mile 2 began the suffer-fest in earnest.  I avoided looking at my watch and just concentrated on making sure I felt like complete garbage.  Oh, how I wanted to just walk for a few seconds.  My mind kept lobbying for a break but I managed to keep that at bay by thinking of how this would help me in my quest to beat my brother.  The trail was leaf covered again this year (ran the 10K last year) but I didn't notice any real slippage or anything.  Actually, I didn't notice much except how badly I wanted to be done.  Hit the turnaround and tried to keep the pace up.  Snuck a look at my watch and saw my pace had dropped off into the low 6 range.  Missed the 2 mile marker, not because it wasn't there but because I was hurting pretty badly and could only focus on breathing, running, and suffering.  2nd mile in 6:05.  

The last mile was in two parts.....the first half was just trying to keep up the effort and get myself to the 2nd half.  Once I was halfway through, I tried pushing with whatever I had left, which felt like nothing.  Evidently it was a bit of something because I came thru mile 3 in 6:02.  The last stretch to the finish was in 41 seconds (0.14 mile) so a bit of a speedup to the end.  3rd place, 1st in my AG and another 18:31, my 5K PR from Jan 1.

So my takeaways.  Mostly flat course, one 180 turn and only a few other turns, so no real course issues to deal with.   Some rain to start, sun to finish, but nice temps and no real weather problems.  Equaled my PR on inconsistent training over the last few weeks and months and very little speedwork outside of hill sprints and shorter (<= 3 minute) Fartleks.  Got much higher on the 5K suffering scale today than I have since Aug 08.  Now I need to go work at shaving off at least 29 seconds (and preferably more) over the next couple of months.

2 mile warmup in  14:36, 7:18, HR 157, w/ 0.5 mile threshold effort, 3.1 mile race in 18:31, 5:58/mi, HR 177, 2 mile cooldown in 15:20, 7:40, HR 150.

NB 769 Miles: 4.00NB 905 #2 Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

LM warmup, 7 miles in 50:04, 7:09/mi, HR 163, w/ 12 x 12 sec Hill Sprints & stretching.

Felt surprisingly good today after yesterday's race.  No real soreness nor atypical stiffness.  Legs did get a bit tired towards the end of the run.  Another faster-paced easy run...seems like when I'm focused on form, strides are longer and more powerful which increases pace (and effort to an extent).  Since the next week is going to be hit-and-miss on running while on vacation, I'll take whatever I can get now.

Took advantage of a neighbor's offer of their "hill", a shared private driveway that's steeper than anything else around.  It changed the dynamics of hill sprints completely.  12 seconds was about all I could manage before my legs got all wobbly and my breathing ragged.  The walk back down to the start was almost as tough as the run up.  I had to spend some time just standing around at the bottom just to get my HR back down and recover completely.  Fun. 

Adrenaline 10 Miles: 7.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.503.1014.10
NB 769 Miles: 4.00NB 905 #2 Miles: 3.10Adrenaline 10 Miles: 7.00
Night Sleep Time: 18.00Nap Time: 0.00Total Sleep Time: 18.00
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