Wounded Warrior 5k Race recap & Cramping problem solving
Monday, August 05, 2013
Happy Monday - it's already going by very fast!
This past Saturday I participated in the Wounded Warrior 5k. I got 3rd in my age group which helped make up for the fact that it was one of my worse times of the year (but still only 6 seconds slower than my time on the same course a month ago). There is just something about that course that just does not produce good times for me and I run it 3 more times this year!!!
Mile 1: Felt pretty good, but of course it's because it's mostly downhill the first mile. My first mile was at 7:25 which is about 10-20 seconds faster than my target pace, but it felt comfortable enough.
Mile 2: I start hitting some elevation and the blaring sun starts taking into effect and I realize right then and there that I have been spoiled training on the bike trail behind my house. This trail is both shaded and flat. At my old house, it was constant hills and so hills use to be a strong point for me, but now I just get passed! I reached the 2 mile marker at 15:30 which is about 10 seconds slower than where I wanted to be.
Mile 3: That lovely downhill start becomes the dreaded uphill finish. And top it off, I got my usual end of the race side cramp. This time a little sooner than normal. My only option was to slow down my pace and really breath it out if I was going to have a decent finish. This worked up until I got to last .1 miles which of course I did my best effort to "sprint" to the finish cause even more side stitch pain.
My finishing time was 25:04 whereas a majority of my times have been in the 24 min range and I've really been shooting on breaking into the 23 min this year. I try not to be too hard on myself as I did not run all week due to food poisoning and then a few weeks prior I was out with a knee injury. I can't expect huge results without being 100% healthy, injury and illness free.
I have 3 weeks till my next race which makes me really excited because it gives me some time to really train and hopefully be 100% healthy. The next race is also on a familiar and very hilly course so I plan on adding some hill work.
As far as my cramping goes, I have tried eating both a little and a lot. Neither work. Eating a little helps more, but then I feel hungry during my whole run. Drinking a full glass of water (on top of my normal gallon a day) helps a little, but not enough I read something that suggests a liquid meal. Half a glass of sports drink with a scoop of non-flavored protein powder and a tablespoon of coconut oil. I am really eager to try this. Also I read that people who sweat a lot or are salty sweaters, tend to cramp more. I am both of these things and I never thought of it, but it makes plenty of sense. Which makes me think this liquid pre-meal will help even more. I also plan on getting some Hammer Endurolytes to see if that will help me as well!