This is my race recap for the 16th annual Halifax Health Hospice 5k in Port Orange, FL. We were supposed to run this race in September, but Hurricane Irma pushed it back a couple of months. Last year this was one of my very first 5Ks, and I finished with a time of 23:33 (7:36 pace). Last week I was still a little disappointed with my training. I wasn't at a great place with my speed and knew getting under 21 minutes would be an achievement. Once again this was not where I wanted to be so late in the fall series, but I tried to remain positive.
Mile 1 6:35
The weather started out overcast and slightly chilled (good race conditions), but it started to mist right after away and continued for the first half mile. Fresh off my fall last week I was scared and found myself holding back with speed (even though I told myself it was irrational and to just run faster). I have fallen a few times running around the city center and for some reason, I had this mental block. I should have clocked at least a 6:23 first mile.
Mile 2 6:46
The weather stabilized, but my race anxiety did not. I managed a decent 2nd mile by my recent standards. I honestly felt okay cardio-wise, so that wasn't my problem. I just felt I couldn't go faster, like there was a wall in front of me.
Mile 3 6:55
A big part of the 3rd mile was on sidewalks (another nemesis of mine). I was trying to look down to avoid the possible unevenness while also trying to maintain my pace, and I failed at the last one.
Mile .10 5:47
I felt good enough to sprint after the 3rd mile. The course turned into an open road for the last half a mile. The clock read over 21 minutes when I saw it which didn't come as a surprise to me. I obviously had plenty in the tank and should have managed this race better, but all I can do is take it as a learning experience and move forward.
Swag/Reflections of a Disappointed Runner
I won my age group and received an awesome medal to go along with the tech shirt. Everything about this race is excellent; it's a shame that for whatever reason I could not perform. My problems were mental and like I said my race management needs to be addressed. I admit I was pretty bummed after my race, so afterward, my husband and I went to Bonefish Grille (with my gift card from my last 5k) where he listened to my woes. He even suggested things like getting a pair of running shoes for wetter conditions, practicing more outside, knowing the course beforehand. After that, I felt a lot better and ready to race again. I think a solid week of training should help me
for my next race this coming weekend.
Overall: 10th out of 453
1st Place in age group 30-34 women
Sunday 11/5/17 was the Paint the Towne 5k race at Jackie Robinson Ballpark in Daytona Beach. This was also the third event in the Daytona Running Series. I've heard great things about this race from fellow runners, and it certainly did not disappoint.
I certainly didn't have the best training week last week. My legs were more sore than usual, and I had a hard time meeting my mileage goals. I also happened to eat bad all week (county fair food bad). I knew I could only set a reasonable time goal of around 21:10.
Mile 1 6:34
This November morning in Florida was a hot one which meant it would be even tougher to meet any goal. I didn't feel fast during this mile. I felt tired and unable to keep up with the strong runners. My best races are when my first mile is around 6:20, but this was not one of those times.
Mile 2 7:01
The first part of mile 2 wasn't eventful until BAM out of nowhere I tripped (over gravel I think?) and fell on flat on my face. I've fallen running sidewalks before but never on a clear road and never during a race. I didn't have time for that to slow me down, so I quickly rose to my feet, checked for injuries and just kept going. I only bruised a little (my knees and my pride) nothing severe or especially painful. I couldn't slow down now, or I would lose any lead I had.
Mile 3 7:07
I was a little shaken from my fall but tried not to get it get to me. Subconsciously it was hard to run at full speed, but I told myself not to use any excuse and finish strong.
Mile .10 6:14
I knew there was someone right behind me, so I had to speed up as soon as I saw the finisher clock. It was in the late 20-minute range so pretty much on target with what I expected. I was able to keep my lead despite not having much left in the tank.
A far cry from a PR, but on target with my race day goal nonetheless. I will take it especially considering all the craziness that went on with my fall which shows how important it is to be adaptive to all situations that come at you. The course through historic Old Daytona was lovely; everyone was right about this race being one of the best locally.
Long Sleeve race shirts are a favorite among runners because they are rare, so I'm excited every time I get one. I liked it so much I bought last year's shirt for $3 at the start. The finisher medals were so nice and went along with the theme of Paint the Towne. The award plaques were stunning, and I received a Bonefish gift card, movie ticket, and running store gift card for my overall win. Our goody bags had these yummy, cookie protein bars that I need to buy. This race gets an A+ for swag that's for sure.
Overall: 11th out of 141
1st Place Overall Female
Sunday 10/29/2017 was the 6th annual Lighthouse Loop half marathon and 5K in Port Orange, FL. Last year my time was 23:25 (a PR at the time). The 5k started at 10 am because some people chose to run in both the half marathon and the 5k for extra bling (I was not one of them). I'm not particularly a morning person so sleeping in on race day was fantastic.
The weather was overcast and chilly with a slight mist. Luckily the rain held off, and it made for perfect conditions. I had a successful week of training and felt like I could set another PR of under 20:53, so that became my goal going into this race. Anything under 20:53 would make me happy.
Mile 1 6:20
They made the 5k an out and back course this year which meant no bridge for us (I rejoiced a little when I found this out). Everyone did a great job promoting this event. There were well over 200 runners in the 5k alone (a lot more than last year). I lined up towards the front and tried to stay warm until we started. I knew these would be good conditions. Sweating on the start line means a hot race but shivering a little means an enjoyable one. The chill went away right after we started and I felt so positive about this first mile. I tried to push myself into a comfortable yet fast pace.
Mile 2 6:39
I knew I had a decent first mile and wanted to continue the pattern. I have been focusing on increasing my mileage during my more intense treadmill session rather than increasing my speed, which has helped my endurance so much. Running 4 miles at a fast pace makes the 2nd mile of a 5k easier.
Mile 3 6:51
This mile also felt more comfortable than the previous 5ks, but it's still my problem area. The last mile is where I start to feel any fatigue or pain I'm holding off, but luckily I felt less than usual. I kept telling myself not to slow down.
Mile .10 6:15
I tried to sprint as much as I could here because the final sprint can shave valuable time off your pace. I saw the clock in the low 20-minute range and thought OMG this is great. My official time was 20:17 over 3 minutes faster than last year. I know a lot of this had to do with the conditions, but hey it's still a pretty significant PR.
I think I found a training plan that works for me. It's what I like to call "the listen to your body plan." I also feel like the longer runs at a faster pace have significantly helped with my endurance in racing. Now for what has been a long-term goal of mine forever-running a 5k in under 20 minutes. The shirts were even better this year, and the sizes fit nicely. I got a unique and beautiful lighthouse trophy and a gift certificate for my overall win. The Lighthouse Loop is by far one of my favorite races of all time. I'm counting down for next year!
Time: 20:17 *PR
Overall: 2nd out of 262
1st Place Overall Female
In my last race recap, I mentioned my struggle with training. I came to the conclusion that I wasn't training enough. I know my body, and I know that I have to listen to it if I want to get faster. I decided to go back to running seven days a week with easy, longer runs on the weekends and running twice a day Monday-Thursday. I also changed my speed work day to Monday because I should have more energy at the beginning of the week. I believe that this has worked for me, and overall I feel much more positive about where I am with running.
AM easy 3 mile run
PM Speed work 6 half mile runs with cool down in between each
1 X 6:35
1 X 6:31
1 X 6:27
1 X 6:22
1 X 6:18
1 X 6:11
AM easy 3 mile
PM 3 mile at 6:53 pace
AM 2 miles rolling hills with 1 mile cool down
PM easy 4 mile
AM easy 3 mile
PM 3.5 mile at 6:53 pace
Easy 6 Mile
3.5 Mile at 6:53 pace
Easy 6 mile
Total Miles for Week: 41
I really tried to increase my distance for the faster runs and will continue that trend next week. Overall, I feel pretty confident about my upcoming races.
Saturday 10/14/17 was the 2nd event of the Daytona Running Series called the Great Candy Race Quarter Marathon and 5k Run. I, of course, chose the 5k.
To be honest, I felt less than on top of my game. At the beginning of the month, I posted about struggling with over-training. Well, this week the struggle was the opposite. I think I cut my mileage too much and struggled with even my basic workouts. My endurance felt entirely out of whack. I had no specific time goal going into this 5k.
Mile 1 6:34
The starting line was a little on the narrow side, and everyone seemed to get boxed in for the first hundred feet. After that, everyone seemed to settle into their place. I like to run a fast first mile. As much as I tried to be a negative split runner, it's just not how I run my best. I feel like I ran this mile to the best of my ability for the day.
Mile 2 7:13
I ran with my phone/Runkeeper app instead of my watch. It told me my first mile was in the 6:30's, which is decent but not a PR time for sure. The course was open, but traffic was never an issue, and the volunteers made sure we knew where to turn. I started to feel it here, and this mile seemed to last forever.
Mile 3 7:03
Usually, my last mile is by far the worst. This time I knew I couldn't let that happen. After the app told me how bad my second mile was (pretty sure I said oh no out loud), I knew I had to speed up or lose my lead. The fact that I was able to do this proved to me that my "final mile struggle" is more mental than physical which makes me feel positive about the future.
Mile .10 7:27
I had nothing left for my usual sprint at the end. I struggled even to make it to the finish line haha. I know how important the final sprint is and next time I certainly need to give everything I have.
A local restaurant sponsored the post-race party. They provided breakfast burritos (very yummy), draft beer, and plenty of candy. This post-race party was one of the nicest I've seen in a while.
I had such a fun time at this 5k, even though I was unhappy with my pace. I now know that I need to put on more mileage even if the majority is just easy runs. We all know our bodies better than anyone else, and no article/training book can say otherwise. At least now I'm pretty sure I know what to do and will get a couple of weeks of solid training in before the next race.
My race photographer (husband) wasn't here for the start of the race so this is the only picture I got. I loved how both races received finisher medals; sometimes the 5k participants don't get these. The tech shirts were perfect, and I can't wait to wear mine to a night race. Our awards were lovely tiles, and a giant lollipop and candy necklace to go with it! Once again, I loved the candy theme. The city of New Smyrna Beach put on a great event once again.
Overall: 5th out of 106
1st Place Overall Female