This Saturday morning can be described only as a full success. The day was drizzly but not raining and chilly but not cold. We lined up for the Reindeer Fun Run 5k, a dog friendly, costume friendly event and were off with the shout of "Go!"
The last time I ran a 5k in Southern Pines I was bested by about 5 seconds by a 16 year old and ran a 17:05. The youngin was back for this race and I knew that to win this one, I would need to stay near him for the first mile. So I settled into 5th place, running comfortable and allowing my body to feel the effort without going into debt before the few small climbs.
Racing...
Entering the first climb I made a small effort to assert myself and moved into 2nd place. The leader was ahead about 8 seconds and I was just holding steady with him. Another increase in effort and I cut that lead in half at the mile mark. He was through in 5:34, for me 5:37... right on schedule.
The course continued on a slight uphill and I pushed a little harder figuring my strength was an advantage here on this terrain. Even if I did not catch him here, forcing the work on the climbs was to my advantage. Into a small swooping decline and I was on the youngster's right shoulder. I could now hear him breathing a little harder than I was but stayed put knowing we had two more small climbs to use.
Assertive patience...
A quick left turn with an uphill and I surged on past his shoulder and took control of the lead. Using the hill to grind into I made him stay with me. A very assertive move that left me breathing halfway into the race. Knowing the course is all downhill from 2 miles I kept the foot on the gas and applied the pressure. This was going to be a guts race and if the young runner was to beat me this time, it was going to be well earned with toughness and some foot speed, because I was feeling relatively fresh at this point.
One last incline of about 100m and now I went with a decisive push that dared anyone to go with me. In these moments one of two things happen. Either, you can hear the continued patter of footsteps along with the breathing on your shoulder... or, you move ahead into silence.
Running within...
I was now alone with the lead. I could hear my breathe, my feet and the voice inside urging my body to accept this pain and move on through it to where personal victory awaits. I chewed up the terrain in front of me as the pines went by in a tunnelled blur. Just a half of a mile to go and I was getting tired but the strength of track work was now shining through. "Relax and move' relax and move." This mantra carried me through the steps.
I remained assertive knowing that if I was to be rundown by a pursuer, he would have to run somewhere around 4:40 for the final mile. If that be so, then good for him but it was my task to lay it all out right now and make my best run for the line. Body check time: shoulders loose. knees driving. Flow through these last 2 minutes... my body was feeling alive, my mind at ease... This is the best running has to offer!
Quantified validation...
I made the final turn and saw the finish line with its blizzard of feaux-snow. Through 3 miles and I now knew that sub-17 minutes would be attained, my goal was met and now a .1 victory sprint to the line!!!
I finished up in 16:25 for my first win since July 4... and was blessed with my second best 5k time ever!!! This time was also good enough to become the new CR. Like they say, when you least expect it...
Splits: 5:37, 5:25, 4:58, :25~
Training peaks
The validation of the training this year has come to me several times at key races. Recently, I have added speed sessions (mile repeats mainly) and they seem to have paid off. Dropping 40 seconds off my 5k finish is a huge confidence builder going into Thunder Road Marathon next week.
I believe that I will qualify for Boston 2011 given health and patience on race morning. More to come this week as the day approaches:)
Showing posts with label 5k. Show all posts
Showing posts with label 5k. Show all posts
Monday, December 7, 2009
Friday, December 4, 2009
History of the Sean and how it Relates to Today
This Week
Reindeer 5k on the schedule this weekend so it is back over to Southern Pines! Last 5k I ran was a week out from a self-supported marathon distanced training run. I ran 17:05 and fell short of my goal of 16:59.
Next Week
I am currently in the midst of tapering for next Saturday's Thunder Road Marathon in Charlotte where I hope to run sub 3 hours... so tomorrow I believe dipping below 17 minutes is possible.
The main focus is to get one more race experience before next week's goal effort. A little background here...
...and how the hell we got Here...
In 2003 I qualified for Boston running my PR of 2:58 (and change) at Chicago. That was a long time coming for me... a good five years of running the distance to break through. After Chicago I was deployed to an airbase in Kuwait and while there was injured while running leading to a long lay off. I missed Boston in 2004 and then in 2005 as well.
After leaving the USAF I fell into some traps and bad habits which led to less than ideal training environments... my running fell to 4 miles a week on a good cycle. Let's just say the quarter repeats came in plastic baggies, not on an oval. After a few years of that I made the decision to get myself together. This past January I began running again for myself, for the enjoyment and to this point I have run at or above the marathon distance 4 times this year, Charlotte will be number 5... matching my lifetime total coming into the year of 2009.
So, what?
Will I get back to Boston (for 2011) qualification? I think I can run 2:53 if things go well... on a larger scale I could not be happier to be writing about such things.
Reindeer 5k on the schedule this weekend so it is back over to Southern Pines! Last 5k I ran was a week out from a self-supported marathon distanced training run. I ran 17:05 and fell short of my goal of 16:59.
Next Week
I am currently in the midst of tapering for next Saturday's Thunder Road Marathon in Charlotte where I hope to run sub 3 hours... so tomorrow I believe dipping below 17 minutes is possible.
The main focus is to get one more race experience before next week's goal effort. A little background here...
...and how the hell we got Here...
In 2003 I qualified for Boston running my PR of 2:58 (and change) at Chicago. That was a long time coming for me... a good five years of running the distance to break through. After Chicago I was deployed to an airbase in Kuwait and while there was injured while running leading to a long lay off. I missed Boston in 2004 and then in 2005 as well.
After leaving the USAF I fell into some traps and bad habits which led to less than ideal training environments... my running fell to 4 miles a week on a good cycle. Let's just say the quarter repeats came in plastic baggies, not on an oval. After a few years of that I made the decision to get myself together. This past January I began running again for myself, for the enjoyment and to this point I have run at or above the marathon distance 4 times this year, Charlotte will be number 5... matching my lifetime total coming into the year of 2009.
So, what?
Will I get back to Boston (for 2011) qualification? I think I can run 2:53 if things go well... on a larger scale I could not be happier to be writing about such things.
Monday, October 5, 2009
"It'll only take a minute..." AutumnFest 5k- race report
You can't go back. Once upon a time I was a young 16 year old, running 50 seconds for the quarter, 4:20 for the mile and doing so without much training. Now, I am none of these things. At 31 I have learned to train consistently, love the long run and stay away from speed most days in favor or aerobic stimulation. When I do run speed sessions I get in tempo or 10k efforts that match the marathon and above races I mainly aim towards as goal events.
So, when a 5k does pry its way into my racing schedule I often look forward to it, the way I did the all out mile at the end of an XC season. I know that it'll be fun, relatively fast and over before I get going. These types of races feel like vacations from the patience required in a long term training program.
The Race
The course started off on a downhill slope. With my toe on the line next to a sizable group of high school runners, the starter did his thing and we were off and running. We were going to settle the age old battle of experience versus youth, strength versus speed. In half of a mile we were 4... and I was wondering just how fast these kids could run. I was already breathing a little bit and the course was flying by. What a great feeling though, just moving in such a relaxed state with a group. We reached mile 1 in 5:13 and I was just off the back of the pack.
Over the next 800 meters we stretched a little further apart. The front two were asserting themselves and leading handily, racing each other and not thinking too much about anyone else. 3rd place was just in front of me. My focus was on staying tall and relaxed. Keeping that power in the hips and the arms low was my main concern. I wanted to be light and quick... running fast and easy. The course was now climbing some and within a quarter of a mile the heels of runner #3 were getting closer to my toes. I regained composure and threw in a small surge for 2 minutes as the hill continued. I was in 3rd and confident that I had that at least. I was feeling good, but still about 200m back of the leaders.
The Hill
We kept on climbing for most of mile two. Half way up the ascent I had begun to notice that every 15 seconds or so I was gaining discernible distance on the top two. I was feeling really good on this climb and all of the strength work I've been doing was giving me the confidence to keep after it. Running fast and free I kept seeing the lead shrink. We reached mile 2... 11:05; a little slow for me, but those kids were even slower and I was now within 100m. It looked like they had a separation too. The front runner was hurting a little bit from the climb as it crested, but still able to move on ahead. I focused on the slumped shoulders and cocked head of number 2... he was coming back.
The Finish
Downhill finished seem nice before a race. But when you are tired, trying to run down a young runner with leg speed on the descent is a challenge. I just let the center of mass fall and did my best to float and glide. 800m to go and now second place was only steps away. he'd come all the way back and number one and just 15 seconds ahead. Maybe a little too far but I was still feeling alright. The sting was there for sure... it always is in any good anaerobic effort. What was missing was that dull ache of the marathon, the despair of wanting nothing other than to finally stop running. This was different, this was attack mode!
We made the final turn and the finish line banner was hung out there about 200m ahead. I opened up and drove for the line passing into second place. Driving and flying across the pavement I cracked the line in second place... 17:05. Not under my goal time of 16:59, but substantially faster than I have run in about 18 months... and 6 days after my unaided marathon distance run.
Here are the particulars from the perspective of the computer gadget on my wrist.
mile one 5:13 4th place
mile two 5:55 climbing 3rd place
mile 3.1 5:53 2nd place
This was a very strong run with lots of work done on the hill. My leg speed early was insufficient against these three high school 5k runners. After being dropped for about 8 minutes I made up almost everything in the second half of the run. I took home a plaque and a little speed deposit into the fitness bank which is always welcome!
So, when a 5k does pry its way into my racing schedule I often look forward to it, the way I did the all out mile at the end of an XC season. I know that it'll be fun, relatively fast and over before I get going. These types of races feel like vacations from the patience required in a long term training program.
The Race
The course started off on a downhill slope. With my toe on the line next to a sizable group of high school runners, the starter did his thing and we were off and running. We were going to settle the age old battle of experience versus youth, strength versus speed. In half of a mile we were 4... and I was wondering just how fast these kids could run. I was already breathing a little bit and the course was flying by. What a great feeling though, just moving in such a relaxed state with a group. We reached mile 1 in 5:13 and I was just off the back of the pack.
Over the next 800 meters we stretched a little further apart. The front two were asserting themselves and leading handily, racing each other and not thinking too much about anyone else. 3rd place was just in front of me. My focus was on staying tall and relaxed. Keeping that power in the hips and the arms low was my main concern. I wanted to be light and quick... running fast and easy. The course was now climbing some and within a quarter of a mile the heels of runner #3 were getting closer to my toes. I regained composure and threw in a small surge for 2 minutes as the hill continued. I was in 3rd and confident that I had that at least. I was feeling good, but still about 200m back of the leaders.
The Hill
We kept on climbing for most of mile two. Half way up the ascent I had begun to notice that every 15 seconds or so I was gaining discernible distance on the top two. I was feeling really good on this climb and all of the strength work I've been doing was giving me the confidence to keep after it. Running fast and free I kept seeing the lead shrink. We reached mile 2... 11:05; a little slow for me, but those kids were even slower and I was now within 100m. It looked like they had a separation too. The front runner was hurting a little bit from the climb as it crested, but still able to move on ahead. I focused on the slumped shoulders and cocked head of number 2... he was coming back.
The Finish
Downhill finished seem nice before a race. But when you are tired, trying to run down a young runner with leg speed on the descent is a challenge. I just let the center of mass fall and did my best to float and glide. 800m to go and now second place was only steps away. he'd come all the way back and number one and just 15 seconds ahead. Maybe a little too far but I was still feeling alright. The sting was there for sure... it always is in any good anaerobic effort. What was missing was that dull ache of the marathon, the despair of wanting nothing other than to finally stop running. This was different, this was attack mode!
We made the final turn and the finish line banner was hung out there about 200m ahead. I opened up and drove for the line passing into second place. Driving and flying across the pavement I cracked the line in second place... 17:05. Not under my goal time of 16:59, but substantially faster than I have run in about 18 months... and 6 days after my unaided marathon distance run.
Here are the particulars from the perspective of the computer gadget on my wrist.
mile one 5:13 4th place
mile two 5:55 climbing 3rd place
mile 3.1 5:53 2nd place
This was a very strong run with lots of work done on the hill. My leg speed early was insufficient against these three high school 5k runners. After being dropped for about 8 minutes I made up almost everything in the second half of the run. I took home a plaque and a little speed deposit into the fitness bank which is always welcome!
Wednesday, September 30, 2009
AutumnFest 5k- a preview
I am still resting up a bit after Sunday's 'marathon'. My right foot is a little tender in the calcaneus- have a small ball in there that is responding well to RICE and massage. It does not hurt when I run, just when I walk around in office shoes at work. So two days of rest and extra sleep with lots of core work in the interim. This is something we should probably all do a little more. Speaking for myself, I am always putting this stuff off but when I do it, I never regret it. (Does this sound like some of your non-running friends??)
Saturday morning is my next race... a 5k. This of course is a short distance but in that 17 minutes is a required large effort. The density of effort creates an acute, searing burn which many of us, being endurance junkies, are a little unfamiliar to. The course I am running is in Southern Pines, NC which means low elevation, flat pavement and maybe some heat too. Basically I will be 'out of my element' to quote Walter Sobchak.
I find it beneficial to go outside the lines in racing and training. If we are always in our areas of familiarity then we can never grow. With this in mind, I look forward to Saturday's test of the recent speed work that has been put in. As is the norm with 5k races, I really have no idea how fast I am capable of covering the distance. About all I can focus on is to get out well, within myself and then keep the foot on the gas for a couple of miles. When 1000m comes around to meet me I will see what is left in the anaerobic tank.
Goals are pretty simple. I'd like to follow the above approach for the steps that add up to the feelings that will comprise this race's memory.
Saturday morning is my next race... a 5k. This of course is a short distance but in that 17 minutes is a required large effort. The density of effort creates an acute, searing burn which many of us, being endurance junkies, are a little unfamiliar to. The course I am running is in Southern Pines, NC which means low elevation, flat pavement and maybe some heat too. Basically I will be 'out of my element' to quote Walter Sobchak.
I find it beneficial to go outside the lines in racing and training. If we are always in our areas of familiarity then we can never grow. With this in mind, I look forward to Saturday's test of the recent speed work that has been put in. As is the norm with 5k races, I really have no idea how fast I am capable of covering the distance. About all I can focus on is to get out well, within myself and then keep the foot on the gas for a couple of miles. When 1000m comes around to meet me I will see what is left in the anaerobic tank.
Goals are pretty simple. I'd like to follow the above approach for the steps that add up to the feelings that will comprise this race's memory.
- Get out quickly within my ability. Specifically, I will get on that edge quickly and see how long I can balance the aerobic knife edge.
- Compete well. In other words, when the choice appears in my mind, decide to run with the strength I know is inside of me, and that I strive to foster each day.
- sub 17 (5:28/ mile) This is a place I have not been in a good long while. I know I can run this time given a good morning of running.
- It goes by quickly... don't let it slip away.
Good luck to all those out there testing themselves. This is the essence of being human... the ability to take the abstract realm of the mind and create something with meaning with the body by way of the unknown source which some call the soul.
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