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Firecracker 5K Race Report

Monday, July 04, 2011

Backstory: So this is my 2nd race returning from injury after last year's Rocket City Marathon in December - been running on land again (was aquajogging in the interim) since March. 5K PR: A 29:57 which is a bit stale, recent past from 2010 - 32:15, first 5K back from injury 34:23

Goal: beat my last "since injury" time - sub 32

Things were starting off great - had my pre-race fuel - Crunchy Honey & Toasted Almond Marathon Bar - soooo delicious!!!

It was hot!

I start off too fast, but honestly, I slowed down a bit and aimed for a 10mm for the first mile:

Mile 1: 9:57

OK! But... then I slowed down even more... wanted to keep it below 10:30 at least...

Mile 2: 10:24

And now I'm dragging trying not to lose too much pace from the 2nd mile, heat is getting to me, we're going uphill now, oh there's no shade... COME ON! I just pick people to reel in and try to pass folks - one random kid came speeding out of nowhere from behind me, but otherwise I was the one doing all the passing.

Mile 3: 10:36

Last .1 (.13) - the race started and ended at a church, also at this point, my friend Noel came out to help pull me in and ran along with me - a bit ahead, which was good - We turn into the church and are hitting the final stretch to the finish line and I see this man up to my left and decide he is GOING DOWN!! So I start a serious kick and then take a step with my right foot into a HOLE in the pavement and take a TUMBLE.

Onto my hands and knees and over my shoulder - I did a nice rolling motion. The man I was trying to kick offers to see if I need help, and I'm like, no I'm fine - get up and finish strong!

Dude I was trying to kick is on the right:

Can't really see it here, but this is post - fall, my knees are bloodied!

Final .13: 1:20 - including fall, a 10:28 pace

Garmin Time: 32:18

No official results yet, but this was a small race - not chip timed, but, since it was small I was also only about 8 seconds behind the gun - so expecting an official time of around 32:26.

So I almost bested my last year's PR!

As soon as I cross the line, I look at my hand and see flaps of skin and blood - ew. I got blood on my nice new compression sleeves, too.

Getting cleaned up:

But I survived!

Also the blood came right out of the sleeves w/ a little Shout! ;) My ankle feels 85% normal, and what's hurt the most is my pride! haha.

  Member Comments About This Blog Post:

KSGROTHE 7/6/2011 10:17PM

    emoticon on your race! Way to get back into it! I hope your scrapes heal up quickly (if they haven't already)!

- Karen

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HOPERY 7/5/2011 7:57PM

    You rocked it and rolled it! You might even get a cool running scar. My daughter has one.

Glad you aren't more seriously hurt!

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CLOVERR1 7/5/2011 3:54PM

    Sounds like a good race, except for the bobble at the end there. Enough with the ankle crap, OK? You know, I feel ya on that one! Umm..especially since yesterday evening, as B and I were getting ready to go watch fireworks, I stumbled on the backdoor steps and ouched my bad ankle. I still had it taped up from the earlier race (which was probably a good thing), so don't think I really did anything to it again, but scared myself silly that I had. And I'm taking a babying rest day today, just in case...

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SEPPIESUSAN 7/5/2011 3:12PM

    Well, I'm sorry you got hurt, but you look fantastic and the wounds barely show in the photos. And to run a race at all in the height of summer is pretty impressive to me. I haven't been my fastest in the summer heat!

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SWEETZMIX 7/5/2011 12:56PM

    Great time! And you got up like a warrior and finished that race! Kudos to you!!

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SKYFYRE 7/5/2011 12:30AM

    Girl, you finish strong and with your head up high! Taking that little fall on the chin, and even being game for a photo-documentary of the occasion! Go Dana!!! Great Time!! And I love the sleeves!

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HOTRODSANDY 7/4/2011 8:26PM

    Congratulations on the strong finish even with the fall - OUCH!

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NOELLIEMAE 7/4/2011 7:59PM

    Yeah!!!! Just remeber what I told the kid at the race.... YOU get to walk away front he race with the best story ;) hope you heal fast! But show off those raspberries with pride! You finished the race with gusto!!!

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JOPAPGH 7/4/2011 6:32PM

    Love the product placement pic!

Hope you recover quickly!

Great time, all things considered....

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MARLIE13 7/4/2011 6:20PM

    HAHA slide show needed, what are those lyrics? "I get knocked down, but I get up again..." lol! Great job on your pace and way to rock a tumble!!

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FREGGIEQUEEN 7/4/2011 5:34PM

    Way to finish strong! :)

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    no picture of the fall? lol. so glad you finished and you are not hurt.

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VLVTGRRL 7/4/2011 3:49PM

    Sweet Jebus! I'm so squeamish I could barely finish reading your race report! But you ROCKED it! Even the fall, you finished strong and came in before the dude you were trying to best!

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MBSHAZZER 7/4/2011 3:38PM

    You are a bada$$ Dana!! I am sorry you fell, but what a great race nonetheless! Heat and all.

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ABSOLUTZER0 7/4/2011 3:33PM

    YOU ARE A FIGHTER!!! You fell down and got right back up! That's what I'm talking about teammate! Nice report, too!

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Brief update!

Sunday, July 03, 2011

Wedding weekend - FUN!

Food - not so great!

Got Compression Sleeves - Rocked a 6.3 mile LR in some super hot heat!

Got a bit of sunburn on the way home riding in a convertible w/ the top down - whoops!

Ready to rock the Firecracker 5K tomorrow morning in my Team Marathon gear! :)

  Member Comments About This Blog Post:

SKYFYRE 7/4/2011 7:46AM

    Have a great 5K!!! I am so glad the compression sleeves felt groovy... a convertible?! Cool! Sunburn- poopy!

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VLVTGRRL 7/4/2011 12:02AM

    What time are you trying for tomorrow? Anything specific? At any rate, good luck!

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EDGEOFSANITY 7/3/2011 9:50PM

    Have a great race!

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    have a great run tomorrow.

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CLWALDRO 7/3/2011 9:00PM

    Enjoy your run tomorrow morning and have a safe and happy 4th of July emoticon

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ETTEZEUS 7/3/2011 8:24PM

    Have a great 5k!!

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NOELLIEMAE 7/3/2011 8:23PM

    Sweet! I'll have to do race day registration ;) I didn't get down to fleet feet today to register

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Thursday, June 30, 2011


PT was nice today - did some walking lunges and squats in addition to my bridge w/ single leg raise and seal movement and prone single leg straight raises and doghydrants. Seal and Hydrant are just nicknames but I bet you can guess what they look like. ANYWAY - I asked PT about my calf issue since it was going on again in my run today. She believes it is a light muscle strain - actually I did some calf raises at PT as well and they didn't hurt. She did some massage and put some biofreeze on me, sent me off w/ Biofreeze samples. I set up an appointment for next Wed just in case all is not hunky dory, but if I'm good calfwise I can call and cancel because I am doing good otherwise.

So POSSIBLY end of PT. I really want to get a compression sleeve for my left calf to have some added support on the run this weekend, but maybe won't. My PT said I should still be able to run and when I asked about compression sleeves, she seemed to dislike them because using it repeatedly could prevent my muscles from strengthening as they should to naturally support my running. I was really just thinking of using it until my calf feels better to support during runs while whatever it is heals up, and mostly just for longer runs not shorter ones (another recommendation of the PT). SOooooooo I dunno if I'll be able to get any before we leave tomorrow night or not. Gotta talk to the DH tonight and figure that out - definitely can't get any tonight I have no time.

I also forgot I have to go to the Post Office so depending how long that takes, I may not have time to do the other ST stuff before band practice, I may have to do it afterward. I need to do some walking pushups, lateral shoulder raises, tri dips, and plank rows. I'm counting the lunegs and squats from PT cause I don't want to push the lower body any more than I need to.


This weekend: Wedding trip to Tuscaloosa
Monday: Firecracker 5K, later that night fireworks bonanza and cookout.
Next Thursay: Play trombone at a wedding
Saturday: Play trombone at a retirement facility for a birthday celebration
Next two weekends - FREEDOM!
Last weekend of July: To my sister's in GA to run my first 10K! :D WOOHOO!
August 1st Weekend: DH graduation
2nd Weekend: Family vacation? possibly a 5K?
3rd Weekend: Friend's Wedding
4th Weeekend: FREE

So.... July and August? PACKED.

Sept. 4th: Tupelo 14.2
Sept. 10th: Run Through the Roses 10K

Granted, Run Through the Roses is a local race so that won't be as demanding on my weekend, but now that I think about it - it's like every weekend until midway through September I am BUSY!!!!!!!!!!!!!

  Member Comments About This Blog Post:

MARLIE13 7/5/2011 10:37PM

    Just catching up on all my blogs. Boy you are going to be busssssyyyy!!! Hats off to ya!

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SKYFYRE 7/2/2011 2:14AM

    Get the socks/ compression thingies, they rock!!!

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BOILERINAZ 7/1/2011 4:20PM

    I use a calf sleeve or recovery socks (which I actually like better) http://www.recoverysock.com/ on my longer runs and races...not all the time but from time to time I think it helps...especially on anything 10 miles+. Found the expos to have the best prices.
I LOVE BIOFREEZE...that and Dr. Hoys are amazing!!

Enjoy your next two weekends of freedom!

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SEEHOLZ 7/1/2011 8:09AM

    I think I had a bad calf strain and the sleeves helped me immensely. I don't use the all the time to "rely" on them all the time, but when the muscle needs support, why not? I mean, you should still strengthen it. I trust PTs to a degree- they have awesome advice, but I like to make my own decisions sometimes, because it's my body and sometimes I'm right and sometimes not, but in terms of the sleeves- 100% convinced they helped me. I still get a recurring calf issue, so I want to get a MRI- it flares up.... - to find out what is really going on in that calf... I think it's my gastrus ( the one sitting behind the soleus ( or is it the other way around-LOL?) so it's not as easy to message... :'(

Enjoy all that activity! My summer is jam-packed, too. Trust me, it's good stuff, but sometimes I wished I had more "free" week-ends, too-LOL!

Happy 4th!

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HOPERY 7/1/2011 12:57AM

    You are such a busy person. Reading about all of it usually makes me tired. I might have to look up those calf things. Could be useful.

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NYC_NATIVE 6/30/2011 11:08PM

    I use the calf compression socks for recovery,esp. after a long or very hard run. Since I usually wear pants to the office, no one notices them. :P

Sounds like you have quite the fun summer mapped out! Woohoo!

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SWEATONCEADAY 6/30/2011 10:41PM

    my summer is starting to fill up too but no races planned yet. i am going to go search for something local maybe in august?

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Sore today!

Wednesday, June 29, 2011

So yesterday's PT went really well, then they started making me do some squats and lunges. HAHA And now I'm sore! OK!

This morning's run was sluggish to start, planned to make sure I kept it slow through the beginning and only allowed to pick it up faster than easy pace in the last split, and did that. So I'm glad I met my goals for the day even if it didn't feel great.

I think I need to consider getting some compression sleeves or socks to support my calves/achilles. I had a bit of mild pain at a moment or two on my left calf today, lower down, so I'm thinking it's AT related. BOO. Not pleased with that. Hoping taking it easy tomorrow and on my LR for the week (a cutback of 6 miles) will have me feeling fine by Monday's 5K.

But my PT said yesterday they think that Thursday can be my last day. WOOHOO! :) I have been schooled in all the exercises they want me to do and I will continue doing them, for sure - but I don't really feel the need to go in to do them in person and also get Ultrasound/Estim forever if I'm not having pain so... yeah. Makes sense.

Hooping today at lunch... not sure about after work. Started a new challenge w/ my BBB and it's a full body ST workout so I feel like I shouldn't do it today (sore from yesterday) so.......... not sure what I'm going to do yet - I have Big Band at 7 still, could go home between I guess.

  Member Comments About This Blog Post:

RUNSWITHDEER 6/30/2011 12:24PM

    A friend of mine recommended the compression socks for my calves. He says he likes to wear his with shorts and will wear them with shorts until everyone of his friends knows what they are and why he is wearing them. Hmmm, very convicted. I must buy a pair this weekend and try them out. Maybe not with shorts.

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HOPERY 6/30/2011 12:54AM

    I am about to do the ST Challenge, and I will be joining you on the soreness by morning I am sure. Glad you no longer need to go to ST!

Now, hope to it!

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SKYFYRE 6/29/2011 6:40PM

    Woohoo!! Glad u graduated from PT lol! I really don't like spending time there when I have had to go in the past :( have fun at band!

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SEPPIESUSAN 6/29/2011 4:16PM

    I'm sore today too...third day of running outside for me in a row...only today was more like a 50/50 split of walking and running because my quads are so sore!

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WAVEDANCER7 6/29/2011 12:34PM

    Nice to not go in! Just be a good bunny and keep doing the PT at home! And it SURE IS a full body ST Challenge! Be afraid, be very afraid!! ;)

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Wow blogging behind...

Monday, June 27, 2011

Soooo Wednesday I DID NOT do my long day. I called it quits and came home after buying cookies. (They were amazing.)

Not very big though, and splitting them up with my DH I feel good about that food choice. I do NOT feel good about the almond cookies I ate a trillion of on Sunday afternoon. WTF? They were from a package. They weren't even special. But they WERE delicious. But I definitely had a mini binge that day. Ate healthy the rest of the day.

What happened since I blogged? I did my semi-long day Thursday - 5:30AM running 3 miles, then to work, then Bellydancing, then Gospel Group. woot! Friday was just work I think. Yeah - then Saturday morning -


DONE! Felt good, feel the same now injurieswise as before, still fighting the PF, minor ball of footarea pain but only certain ways and like mostly gone - I think most stuff is getting better and definitely not worsening so I am feeling very optimistic about it all right now. :) This week is a cutback week for mileage, not a lot, but doing a 6 miler this weekend instead of 8. Then the week after that back to 8 and then the week after THAT - 10! :D WOOHOO! I can't wait for that!

So anyway, I was then on my feet a LOT the rest of Saturday, then a total slug on Sunday - I wasn't feeling well and stayed home all day - stomach crap. Today I'm feeling pretty much normal...

BUMMER though - I was planning to go to that Insanity class tonight at my work, and I thought - ooh I still have that gym bag packed from last week. Well I get to work and then as I'm starting to the building I realize -wait a second, I used this gym bag for Bellydancing last week... it's WORK CLOTHES inside the bag that I forgot to take out. *DOH* So I have no workout clothes so I'll be going home. Gonna go grocery shopping and then home tonight. That's ok.

HAVE to copy this from my page comments:

"I still can't get over your success. YOU'RE SO FIT and you were so not in high school. GO YOU!" - REDHEADEDVEGAN

WOOHOO! Thank you, Kim, for making my day!!!!!!!!!!! :)

  Member Comments About This Blog Post:

SKYFYRE 6/28/2011 9:17PM

    U r so fit! What a nice comment!
I identify with the being mad about a binge that was something NOT special, not that me binging on home made cookies is better than binging on store bought cookies but it feels more ... Worth it? Really neither are worth it. Gah.
Enjoy the grocery shopping, it can be so eye opening to walk up and down the isles and then do the outside where is where I SHOULD shop!! Lol!

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FLUTTER-BY)L( 6/28/2011 3:06PM

    6 miles sounds great. It is great that you did not have a big binge.

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TRACYZABELLE 6/28/2011 6:14AM

    I think we all need a day to veg out! SUnday is mine as I go to work that night to start my week so it is usually spent e mailing and laundry!

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FREDDIEB30 6/27/2011 11:54PM

    Great job on 8 miles! Hopefully I'll get to that distance one day.

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SWEATONCEADAY 6/27/2011 8:19PM

    way to go on 8 miles! you are super busy. glad the tummy is better though.

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S318830 6/27/2011 2:54PM

    I see you're suffering PF too. Glad to hear you're still moving through it and keeping it at bay. Me too. I love every morning after my long run where I wake up and it's not that bad. It's there, but I'm managing the heck out of it. When did it re-hit you?

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KSGROTHE 6/27/2011 1:35PM

    emoticon on your 8-mile run! Glad to hear it didn't affect your injuries much!
Keep up the good work! emoticon

- Karen

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SEPPIESUSAN 6/27/2011 10:44AM

    Great job with the 8 miler!! I'm nowhere near your level of distance running - I always start to hurt by at least mile 6 or 7. Glad you're feeling better!

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