I only run on days that end in a "y."

Great morning - 40's to start, but dark.   It was hard getting into the right pace at the beginning, really the first 2 miles.  Not sure if it was the dark or what.  I kinda of ran out of time before the race and got to the start with like 2 minutes to go. I started my warmup too late. :-)  I got back to the annex with 7 minutes to change shoes, put on my timing chip, and find my music.  I was rushed to say the least.  I was able to squeeze in the front but was 6 rows behind the very front – not good.  1 minute to go at this point.  Normally I like to be standing here already and thinking about the race and my strategy.  No time for that today.

I had to dodge quite a few people in the first 50 m but then got out on my own.  I passed a few runners all the way until the turn around, and then picked off a few more as I picked up the pace, especially on that last mile. It was a big boost to be able to zero in on runners in front of me and reel them in.  I could not hit the right pace on the first mile and had to keep speeding up.  I would look at my watch and it was a 6:00 pace so I would pick it up to get to 5:40's.  I was running very relaxed though and wasn't struggling.  It's unfortunate that I wasn't able to take advantage of the nice decline going down 1st street.  To think I hit a 5:37 coming back up that street with a steady incline tells me I have enough to run those first miles faster.  I was trying to make up as much time as possible but there is only so much I could do.  

I think it I would have been able to hit 5:45 on the first mile I would have had a much better chance at breaking 18:00.  However, I feel confident it is coming with some more races and experience under my belt.  It is only a matter of time at this point.

For the record I think the race cheated me 3 seconds – my chip time and start time are the same – I don't think this could be true since I started back a bit and my watch reads 18:05! Oh well, I can't complain.

I won the masters division – got a nice Soleus running watch, certificate and medal, so that is pretty cool.  I was told the guy I beat out was the runner I passed on the last quarter mile.

Splits:  5:53, 5:52, 5:37, .14 @ 4:57.  Would like to work on my kick – I tried to sprint the last bit and didn't have it in my legs.

Per watch – 18:05 for 3.14 miles.   Odd - race results below show 5:47 average, my Garmin says 5:45 average.

00:18:08

00:18:08

3492

David

Schwalm

Austin

TX

Gazelle 5K Masters

1

10

44

78759

10

5:47/M

1079

468

34

I think I have a good baseline to work from now.  On to the next race!  (I kind of like this compared to marathons where the chance only comes every 4 - 6 months.)

6 easy miles around Town Lake at lunchtime - legs more sore that I would have thought.  No watch no paces.

I had a physical today.  I was sitting for a couple minutes when the nurse took by heart rate.  She looked at me and asked if I was a runner.  Her first words.  My resting heart rate in a sitting position was 40.  I would like to know what it is when I am sleeping.  They did an EKG as well,  I will be interested in the results of that.

The Dr. wasn't too worried as long as I don't get symptoms of dizziness or fatigue.  

5.25 easy miles on the trail at lunch.  Legs still sore.  I failed to mention in my race report that the race had a 10 mile option as well.  In fact, the 10 miler is the main attraction.  So after the 5k I went up and started running away from the finish line.  I picked up the first runner that I knew that looked like he was hurting and brought him in.  I then turned around and did this for maybe 5 or 6 more runners, I can't remember for sure.  Anyway, I was running pretty fast during those stints so my legs took some more punishment on top of the 5k.  Maybe that is why my legs are still sore.

My running mind wants to go out for 4 more this evening buy my rational mind says no way.  Saturday's workout is 3 x 1 mile at 5k or faster speed so I need to make sure I am fully recovered. 

I don't know what I was thinking - I went out for a leisurely easy run at lunch and got caught up in in a little foot race that I shouldn't have.  It was in the high 80's - hot and sunny.  So I over did it on the first few miles and it made the last miles miserable.  I never fully recovered the rest of the day.  

I popped on the trail just in time to be passed by a couple runners moving pretty fast - it was apparent that they were not going to last and I was right.  Moved right by them as they stopped - finishing their run I guess.  But there was a woman who was motoring and everytime I wanted to pass she picked up the pace.  Well, I couldn't let that happen so I finally passed here at around a 6:40 pace,  told her "nice pace" and she said the same.  I wasn't feeling bad at this point, pretty good actually.  But I was stuck as I couldn't slow down and have her pass me again now could I? :-)   Well, turns out she wore herself out, too, because when I turned on the overpass she was about 1 minute behind and even when I stopped for water 1.5 miles later I never saw her again.  I slowed down the last couple as the heat and mild lingering fatigue from Sunday took its toll.  Think I will take Thursday off.

Not how I normally like to run ...

8:06, 6:48, 6:58, 6:55, 7:38, 7:35, 7:50, 7:50.

Day off from running - did some legs and core at the gym.

6 easy on the trail at lunchtime - hot and sunny - high 80's

Woke up at 6 am - high humidity - lots of fog.  High 60's.  The group was starting at 7:30 but I wanted to finish a bit earlier today.  Since my workout was individualized, I knew others that I can run with would not being doing what I was doing anyway.

I did 3 miles warm-up and the 3 sets of 1200m w 200m recovery then 400m - so basically miles but broken up.  Also did 400m active recovery so this was a continuous workout - not stopping or walking!

1200m - 4:17 (5:44 pace) 

200m recovery

400m - 1:27 (5:50 pace)

400m active recovery

1200m 4:17

200m recovery

400m 1:26 (5:46 pace)

400m recovery

1200 4:19

200m recovery

400m 1:25 (5:41 pace)

Ran a mile cool down on the track and then 3 miles on the trail progressively faster, with some strides thrown in toward the end.