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JUNEPA's Photo JUNEPA Posts: 12,710
12/2/13 12:48 P

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You are a pure endurance runner, 5k is too short for you. An amazing time just the same.
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Well done to have 2 races around Thanksgiving, I sure find a scheduled race around Thanksgiving helps me think about what I am eating (extra above moderation), to be in race form.

Edited by: JUNEPA at: 12/2/2013 (20:31)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,746)
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12/1/13 4:41 P

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Great time! I agree with you….it takes me at least 3 miles to warm up.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,899)
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12/1/13 11:10 A

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Sunday
Jingle Bell 5K
Distance: 3.14 miles
Time: 27:16 (8:40 /mi)

Splits: 8:21 / 8:52 / 8:49

Notes: Not quite a PR, but still a good run. It was a nice morning for a race -- about 20 degrees warmer than it was on Thanksgiving -- just under 60 degrees and sunny.

I'm not very good at pacing a short race, and I started this one too fast. The first half mile pace was under 8:00 /mi and I never quite recovered. Especially since a lot of the last mile was uphill with about a 10% grade in parts of it.

I have to confess that I am not a big fan of this distance for a race. Perhaps it is just that I do so few of them. But it was over too fast (or not fast enough, LOL!)

Miles 2 & 3 were the same pace (or slightly slower) than miles 4 & 5 of Thursday's Turkey Trot, but seemed much harder this morning.

Edited by: LIVE2RUN4LIFE at: 12/1/2013 (11:11)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,746)
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12/1/13 9:47 A

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If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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JUNEPA's Photo JUNEPA Posts: 12,710
11/30/13 8:25 P

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Great strategy, great race, and a new best time !!

What do you estimate your intervals were?

Edited by: JUNEPA at: 11/30/2013 (20:26)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/28/13 7:29 P

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Sounds great !

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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11/28/13 4:44 P

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Thursday
Austin Turkey Trot
Distance: 5.03 miles
Time: 45:58
Ave Pace: 9:08

Splits: 9:34 / 9:49 / 9:04 / 8:40 / 8:43

Notes: It was a great day for the race -- temps just under 40 at race start, sunshine, and no wind. Last year it was in the 70's -- what a difference!

I felt great for the entire run. I ran at a comfortable pace that felt well within my capabilities for the day. I had my Gymboss, but turned it off almost immediately and ran my intervals by feel instead. This is a hilly and crowded course and it just worked better to adapt my walk breaks to the terrain, the crowd, and how I was feeling. The course is fairly hilly in the first two miles, especially mile 2 (Enfield, Dee). There is a lot of downhill in miles 3 and 4 and then some climbing again in mile 5. Last year I ran out of gas a bit in the last mile, especially with the heat. This year I just took a few strategic walk breaks and didn't feel the need to slow down very much.

I had absolutely no problems with my heel. It felt way better than it did yesterday and, in fact, I really felt very little, in any, of the stiffness I noticed yesterday. Such a relief!

Edited by: LIVE2RUN4LIFE at: 11/28/2013 (16:45)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,298
11/27/13 9:08 P

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Glad you got a chance to enjoy the weather. It was awesome here. I was lucky to be able to leave work early so I could get out and run.

Dee
Houston, TX

"May there always be sushi at the finish line!"





TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/27/13 8:42 P

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Hopefully that heel will get bsck to. 100% soon. Good job doing the intervals by feel.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,899)
Fitness Minutes: (162,196)
Posts: 12,233
11/27/13 6:23 P

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Wednesday
Easy Run
Distance: 4.74 miles
Location: Ledge Mtn

Splits: 15:34 / 9:22 / 9:16 / 9:18

Notes: My heel did not bother me during the run, although I was wrong in thinking it was 100% recovered. There is still a little tightness, but no pain or discomfort, at least not on this short run. I will keep rolling and stretching it.

I took the Gymboss, but did not use it, opting to take walk breaks by feel instead. It was good running weather -- upper 40's, a little breezy and sunny. Very cheerful.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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