5K Race Report - PR!!
Saturday, April 20, 2013
Ok, this is actually my "recent 5K PR", not my lifetime PR, but it's a starting point. What a great time that was! I forgot how much I enjoy running shorter races.
I took a day off from working out yesterday to rest my legs, and have a bit less of a calorie deficit the day before the race. As this is only 3.1 miles I don't need to carb-load, but I wanted to give myself a bit extra. I still got in almost 7K steps, but if any day is a day off for me, that is. So, my calorie deficit was closer to 500 than 700, on the lower end of the range but still in range.
This morning I was pleased to find out my weight dropped to another low by 0.2 lbs. I'll take every bit of it and felt glad! I ate two scrambled egg whites, two slices of toast with jam, and a veggie sausage patty. A bit different from my typical pre-marathon or pre-half marathon breakfast of oatmeal etc, but as it was just a 5K, I wanted some carbs but not that many. I had a cup of coffee, which I never have, as well as a GU packet just before the race, to make sure I'd be all jacked up with caffeine and carbs. LOLOL!
The race didn't start until 10 AM. I'm used to races in the Midwest starting at 7 or 8 AM. It was nice having the extra time. It was held at a park downtown, and I'd never been there before.
Last minute, my Mom decided to come watch me run. I was very happy for that. It's just mentally better to have someone cheering for you at the start and finish. It's kind of lonely to end the race and just grab a banana and go home, though I've done that many times too. I didn't run with my dog today. I wanted to focus on the run and my pace without any distractions, and he always stops to go to the bathroom within the first mile, and barks a lot in the beginning so we have to stand away from the crowd. I think it was a good decision.
They started the race a few minutes late as it was the first time for the race and the lines were long. I had to go register and then re-park my car a distance away, so I was glad for the bit of a delay. Speaking of long lines, of course there were long lines at the porta-potties, so I said forget it and went behind a bush. I had to go didn't feel like waiting.
Before getting to the start line I ran up and down an emptier stretch and did pick-ups, strides, high-curls and skips. With a marathon or half-marathon, you can use the first few miles to warm-up. A 5K you basically just need to GO. Finally when they announced we'd be starting in a couple minutes, I shed my running pants. It was about 49 degrees and overcast near the water. It was COOL, but people here in the Pac NW dress a lot warmer than what I am used to. Most were in capris and long sleeved shirts. I was wearing shorts and a short-sleeved running shirt over a running tank top, and my Mizuno gloves. Towards the end of the race, for real I could have just worn my tank top, and had taken off my gloves. Guess I just run HOT!
One downer was that I normally run with my running belt that I attach my dog's leash to for hands-free running. It has a pocket that I put my phone in and listen to music from that. Well, being that I didn't bring my dog, I didn't bring the belt either. BUT I NEED MY MUSIC!! So what to do? I decided to run with my running jacket tied around my waist, with my phone in the pocket. Definitely not ideal, but at the start line there's not many options.
They said a few things including a dedication and moment of silence for the Boston Marathon. It was a touching moment. Then, finally... GO!
I started off fast, but then turned it down a bit. I think I suffered a bit due to the conservatism that I've learned from marathon and half marathon racing. In those races, if you blow it all out too soon, you don't have anything left at the end. I'd not run a 5K in a while but I forgot that you just have to start fast, blow it out fast and leave it all on the course. Could I have gone harder? Yes, I admittedly probably could have. But, it's all part of getting back into the swing of things.
My stretch goal for the race based on glancing on my running times recently (just running, not for a time) was 27 minutes, but I thought if I get under 30, I'd be OK.
Well, I finished with around a 25:29. Respectable, but still nowhere near my old times! I didn't stay for the official results as we were meeting my sister and her husband for lunch. I had checked the results from last year's race and if I had run that time last year, I would have placed first in my age group (Female 40-44). So, I'm hoping I placed in the top three. I'll have to just check online in the next few days.
My mile splits were 8:09, 8:30 (getting nervous and pulling back as I said... grrr), 8:09, and then 7:43 for the last 0.1, where I passed a couple people. My average running cadence was 184, max 200. Interestingly, I said I was going to target an RPE of 16-18, which has been shown to strongly correlate to your heart rate x10. I didn't check my heart rate stats until I got home and aside from the first couple of minutes it did- it was between 160-170.
I'm now prepared to start my speedwork program as I have a pace to start from!
But this is without me having done any speed training in however long, and still having 13 pounds to lose, and dieting at a deficit each day so an un-optimized amount of calories and carbs for racing. Which means, when I get to my goal weight, I'M GOING TO FRIGGING FLYYYYYYYYYYYYYYY AND I AM SO PUMPED UP FOR THAT!!! I'M MOTIVATED TO GET THERE!! LET'S DO THIS PEOPLE!! WOOT!!!