KristenRuns

California 10/20

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Location:

New York,NY,USA

Member Since:

Nov 19, 2013

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

5K PR = 18:47 (Winter 2014)

10K PR = 39:24 (Fall 2012)

13.1 PR = 1:31:24 (Spring 2014)

Short-Term Running Goals:

1:30 Half Marathon

 

Long-Term Running Goals:

Stay injury free.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Swimming Lifetime Miles: 43450.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.000.0010.000.0045.00
Kinvara 5 (Blue) Miles: 19.00Easy Running Minutes Miles: 297.00Hard Running Minutes Miles: 69.00XT Cardio Minutes Miles: 40.00
Race: California 10/20 (10 Miles) 01:08:44, Place overall: 17, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0010.000.0012.00

I almost didn't run this race because I had a very stressful week of work and travel last week to the east coast. Plus, I haven't done any "key" workouts since the last race that I ran - the Carlsbad Half, where I posted one of my slowest half marathon times to date. A few running buddies eventually prevailed in talking me into it.

I ran the race last year, and it was fantanstic - professionally run, easy parking, big warm up area, waiting area inside, lots of bathrooms. The course is great too - most of it is along the ocean (Del Mar, Solana Beach, and Cardiff by the Sea) and flat. There are two noticable hills - one early and one midway through the race. I love the last two miles, which start with a short but steep downhill, and it's then flat all the way home.

My goal was to match last year's time - 1:09:55 (7:00 av pace). This felt like a big ask, given aforementioned lack of up-tempo workouts and the slow time I ran at Carlsbad (7:15 av pace). To my surprise, I ran an awesome race and beat last year's time by over 60 seconds - 1:08:44 (6:52 av pace).

What happened?

First, strategy-wise, I went out a lot faster this year (-40 seconds in first two miles), and I ran the two hill miles slower (+20 seconds). Saving energy on the up hills allowed me to run the last two miles faster (-15 seconds). The miles in between were overall a little bit faster too.

A second factor was that I ran with another runner basically the whole race. He was trying to run 6:50s...the elusive 6:50 pace (-->sub 1:30 half marathon)...I said I'd run 6:50s with him. We stuck together the whole race, and I put the hammer down a little more in the last mile, narrowly beating him. I might not have decided to run 6:50s without him.

The biggest difference between this year and last is my stride. I've been working on my running form, almost weekly, in a clinic hosted by my ART person. We do sprint drills, and he evaluates our strides. I've been working on strengthening and/or stretching areas to improve my stride power and efficiency. The benefits of changing my running form have been enormous. I am getting faster without even working very hard for it, and I am hoping that better biomechanics will mean a reduced injury risk.

Split Time Elevation Gain Elevation Loss Avg Pace
1 06:35.9 -- -- 6:36
2 06:50.8 -- 3 6:51
3 07:09.7 78 26 7:10
4 06:53.6 7 13 6:54
5 06:48.7 -- 46 6:49
6 07:01.6 14 21 7:02
7 07:06.6 34 -- 7:07
8 06:50.9 29 -- 6:51
9 06:33.7 18 74 6:34
10 06:28.7 -- -- 6:29
11 :27.2 -- -- 5:59
 Summary 1:08:47 180 182 6:50

Kinvara 5 (Blue) Miles: 12.00Easy Running Minutes Miles: 17.00Hard Running Minutes Miles: 69.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

quads are SORE! 40 min elliptical; 60 min yoga w/ Brandon and Walter.

XT Cardio Minutes Miles: 40.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

a.m. - easy run through Morely Field and Balboa Park with Elizabeth. Quades hated the downhills.

p.m. - vinyassa flow at Yoga One.

Easy Running Minutes Miles: 65.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am--quads still very sore from race. core workout at gym with Brandon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am--easy run on Ocean Beach bike path to see the owls. Only one was out this morning. The other must have been in its burrow or out hunting. Quads still very sore.

Kinvara 5 (Blue) Miles: 7.00Easy Running Minutes Miles: 60.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

vinyassa flow at Hale Holistic

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Long run--18 coastal miles on the 101. Solana Beach to Del Mar (Torrey Pines) to Encinitas (Swamis) and back to Solana Beach.  I felt pretty good on this run until the last couple of miles. Contemplating a spring marathon. I'm ~ half way trained for it anyway... The 18 miles felt pretty awesome; I only got tired in the last 1.5 miles. 8 more miles, on the other had, would be pretty tough!

 

Easy Running Minutes Miles: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.000.0010.000.0045.00
Kinvara 5 (Blue) Miles: 19.00Easy Running Minutes Miles: 297.00Hard Running Minutes Miles: 69.00XT Cardio Minutes Miles: 40.00
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