Pool Running is Fun

Capitol Hill Classic 10K

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Location:

Fairfax,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
72.00
New Balance 890v.4 Miles: 49.00Saucony Fastwitch 5 Miles: 17.00
Race: Capitol Hill Classic 10K (6.21 Miles) 00:35:30, Place overall: 9, Place in age division: 5
Total Distance
10.00

I hopped into a 10K, knowing it would be a rough go after 10 months of no races, 4 months off of running, around 10 lbs of weight gained then lost, and 2 months with my right ankle suspended in a boot. I was just really excited to actually be able to race again.

The 5K that I had planned for 5/17 was cancelled due to flood waters. I knew I had to find another race because I wanted to test my fitness to see where I was at.  I've been doing a lot of miles and I am very strong (at non race speeds) but before I race and train for specific endurance, I needed a baseline to improve upon.

The race started like all races do, people going out way too fast.  I was relaxed and just like coach says, start slow finish fast.  My splits assuming mile markers were right:

5:52, a little too slow, way within myself

5:36, this was more like it, dropped some guys 

5:25, wow I have a lot of energy, like I could do the whole race this fast. Too bad I was all by myself in no-mans-land at this point. 

5:32, pretty decent, plenty left, in the wind by myself.

6:18, came by a turn all by myself, no course marshal...I ran too far in the wrong direction before realizing....I may be an idiot but the course marshal should have caught me before the bike cops did. At this point I am ticked...ticked that I signed up for a race for the competition but there was none (at my pace)...I'm always ahead of the fun runners but way behind the local elites. Every. freakin. (local) race. It gets old.

6:50 for the last 1.2  I picked it up at the end but I didn't feel that dead. More sad that I couldn't run faster, that I've lost so much fitness, but happy that I could even run at all. More indifferent than anything.

Pros: 1. I felt strong throughout....I'm sure I could run a decent half right now.  2. My achilles heald up well to my flats.  Of course I had heel lifts in my flats. 3. It was fun to get out there and enjoy a race again. 4. I'm so very thankful I can actually run races! 5. I will no doubt get faster.

Cons: 1. I ran slower than I did 2 years ago at this race when I was only doing 40 miles a week. Seriously. Of course I was dead by mile 2 in that event and I really dug deep. Today's race was within myself which brings me to the next point. 2. the mind is a muscle that must be exercised in race situations....I was not super tough today. 3. It's frustrating to see how far I need to go to get where I want to be.

Results

New Balance 890v.4 Miles: 4.00
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Total Distance
6.00

AM: 1 hour pool run.

PM: easy quick 6 at lunch + standard core routine.

came home after the race yesterday and went to the pool for an hour pool run. Did a pool run this morning.  The pool runs are very helpful for recovery and getting extra aerobic work in after races and hard efforts.  Feeling a little more positive about my crappy race experience last week and am looking forward to racing in June and July (despite the inevitable heat).

 

New Balance 890v.4 Miles: 6.00
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Total Distance
12.00

AM: 2 mile WU. 400m fast/relaxed. Drills and strides then 40 min easy

PM: 5 miles easy at lunch. Standard core routine

showed up to the team workout.  My legs were tired and my calves sore but not too bad so I figured I would give it a whirl. Coach said that it's better to be cautious only a day removed from my first race so I went on an easy run instead.  It was the right call I think because my legs are indeed tired. Used my lunch hour during a slow day at work for a short run.

Saucony Fastwitch 5 Miles: 7.00New Balance 890v.4 Miles: 5.00
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Total Distance
10.00

AM: 5 easy to work. Ab bench, dipmachine, seated row machine

PM: 5 easy from work.

It was a good call not to do Tuesday's workout.

New Balance 890v.4 Miles: 10.00
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Total Distance
10.00

2.25 WU

2 mile cruise interval 11:00...1 mile easy...1 mile cruise (a little harder) unknown time, .5 jog...1 mile cruise (a little harder) unknowntime, .5 jog.

2 mile CD

I went to the temo thinking it would be steady state 5 miler so I didn't bring a watch.  We were out on the trails and not on the track.  I was the only one in my pace group. I listened to coach but I still messed up the mile markers (as always).  i think I'm not right in the head when I run.

Also, forgot my heel lifts and I was using a 4mm heel-to-toe shoe...no real issues! Achilles feels great. That doesn't mean I'm going to stop wearing my heel lifts but I might reduce them another layer soon.

Saucony Fastwitch 5 Miles: 10.00
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Total Distance
10.00

10 easy then 4x100 m fast but relaxed strides with drills between reps and some burpees.

New Balance 890v.4 Miles: 10.00
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Total Distance
14.00

2 mile WU up to my buddy's place.  Then 10 mile run..we ran most of the run 6:50s-7:20 pace.  A quick glass of water then 2 more miles back down 16th street to the metro.

New Balance 890v.4 Miles: 14.00
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Total Distance
72.00
New Balance 890v.4 Miles: 49.00Saucony Fastwitch 5 Miles: 17.00
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