Running: It's actually more expensive than therapy
Sunday 9/24/17 was the Fish Stock 5K race in New Smyrna Beach, FL. I felt good going into this 5K. I put in a lot of mileage last week along with some intense speed-work sessions and some endurance runs. I believed that if I kept my final mile steady, I could PR and achieve my short-term goal of running a 5k in under 21 minutes.
Last year this race had over 500 entries making it one of the biggest in the area. This year it got pushed back two weeks due to the hurricane, so it was much smaller than expected with 173 finishers. There were some other local races scheduled for that day, so a lot of people went elsewhere and/or took advantage of their virtual race option. I also heard that the race location changed from last year which also made it smaller. Hopefully next year the race can grow again because it's super fun and well-organized. Check in was a breeze, and they let us use the marine discovery center for restrooms and to see some of the exhibits at the same time.
Mile 1 6:31
Some races everyone lines up at the front; not this time. No one seemed to want to be in the front, so I was able to get right up there. It was great not having to slow down trying to make my way for the first couple hundred feet. I was in first place overall for about the first half a mile. That didn't last long as a guy soon passed me, but hey it was cool while it lasted. I was able to settle into a good, steady pace for the first mile and it felt good.
Mile 2 6:51
My watched beeped after mile 1 right after I passed the mile marker (good sign) and I felt surprisingly good. I thought to myself "wow I've already run a mile!" The course was so delightful and marked very well. I just tried to preserve my pace up and keep the guy in front of me and the bike in my sites.
Mile 3 6:59
Mile 3 hello my nemesis we meet again. This time I knew I couldn't slow down too much because there was a woman right behind me which helped. I felt the usual fatigue but nothing I couldn't handle. I told myself just to maintain my speed, and I could do it. When I made that final turn on the sidewalk, I knew it was almost over, and I continued to give it everything I had.
Mile .10 5:37
The last part was a slight hill but I knew I had to sprint something major to keep my lead and that's all I could do. I saw the clock still under 21 minutes, and I couldn't help but smile. I crossed the line and knew I did it! Official chip time was 20:53 making this my current PR.
The swag/final thoughts
Wow, these awards are beautiful! First place overall winners and age group winners all got these amazing fish plaques. This award is by far the coolest I've gotten from any sport ever. The finisher fish medal is also very elegant and unique (you know I love when races give finisher medals). The shirt also gets an A+ I'm telling you a lot of work went into every detail of this event, and I can't wait to compete again next year. This 5k is a definite must do again next year!
Overall I am so happy with my time and placement. Sure the race wasn't as competitive as in the past, but I still ran the best I could for that day. Now onto another week of high mileage, speedwork, and hopefully another PR next weekend!
Time: 20:53 *PR
Overall: 2nd of 173
1st Place Overall Female
,As always, thank you for submitting questions through the contact me page. As I get more, I will post my answers in a blog post. Here is the first.
1. How long have you been running for?
I've been running for fun and exercise since I was a kid. I've always preferred running as my main cardio workout. I signed up for my first race in August of 2016 and that's when I started running competitively. I had no idea where it would take me but it's safe to say it's my passion now.
2. Do you prefer trail, beach, or road races?
From a competitive standpoint I'd have to say road races because it's the best way to determine your average pace and make PRs. Overall I'd go with trail races because they are so unique and the courses are always so beautiful.
3. Why do you only run 5K races?
I just prefer them more honestly. I like the training for 5Ks more and don't want to risk injury by increasing mileage too much.
4. What's been your most memorable race thus far?
Light the Night 5k in New Smyrna Beach because it was so fun and I absolutely LOVE night races.
5. What are some of your current racing goals?
I'm really trying to get under 21 minutes for a 5k for my short term goal. I'm hoping this can happen sooner rather than later.
6. Advice for new runners?
Take it slow. Putting on too many miles or trying to go too fast at first will lead to either injury or burnout. Remember running is supposed to be fun so enjoy it!
Saturday 9/16/17 was the 19th Annual South Daytona 5K Run. This is the kickoff event of the 2017-2018 Daytona Running Series. Unfortunately, I knew going into this race that it would not be a PR due to the hurricane delay and my lack of speed workouts and regular training in general. My goal for this run was around a 7 minute/mile pace. Like I said a far cry from a PR but also far enough from the embarrassing range.
I was very pleased they didn't have to postpone this event due to hurricane damage and excited to get back into racing. I know the directors/volunteers put in a lot of extra work and it was all greatly appreciated by us. Organizing these events is hard enough and adding factors like hurricane cleanup puts into perspective how much work truly goes into every 5K.
It started at 8 am, and the weather was beautiful and refreshing on a summer morning in Florida. Packet check-in was straightforward with no waits. I knew this was a smaller race and probably even smaller than usual due to the uncertainty.
Mile 1 6:39
I'm going to use my watch time because I do not have the official results. It says I ran 3.16 miles. The turns may have added a little, or maybe I started/stopped the watch before I crossed the mat who knows. The starting line was narrow, so I was unable to line up near the front. Everything seemed to even out when it got underway. The first mile felt pretty good I wasn't out of breath or anything. My first miles are usually uneventful, and this was no exception.
Mile 2 7:02
Mile 2 was more of a struggle than the first. I knew I slowed down a bit but tried hard to maintain a decent pace. The course was pleasant through the neighborhoods. There were many turns which they marked, and the friendly volunteers did a great job directing everyone and holding car traffic for us. I love road races for many reasons, and being able to run without worrying about traffic is one of them.
Mile 3 7:21
No surprise when I'm not where I want to be with my training my last mile suffers. I have a tough time maintaining my pace when I'm not in peak shape. I was able to pass one person and knew there probably wasn't anyone around me that I needed to worry about.
Mile .16 6:17
I was able to sprint as soon as I saw the finish line. Happiness is seeing the finish line after a tough race.
The Swag/Final thoughts
I love the shirts they gave out. They have an old school feel to them which I enjoy. The awards were amazing! This is the biggest plaque I've ever won from running! Winning overall female was a huge accomplishment. Considering all the factors out of my control, I had a decent race. Now it's time to train for a solid week before my next race and see how much I can improve.
Overall: 3rd of 85
1st Place Overall Female
In running and life in general, one must be adaptive. Going into this week, I had hopes of running around 45 miles while increasing my comfortable pace on the treadmill. I was also particularly excited for fall race season to kick off last weekend. Well, none of those things happened because Hurricane Irma had other plans.
With the gym closed for almost a week, I had to get creative in my workouts. I was lucky enough to be able to run every day both before and after the hurricane. One exercise included a two mile run around my neighborhood, and the rest were all at the park. I did some long runs and some moderate ones but lacked the speed work. I was finally able to go to the gym yesterday, and I'm not where I'd like to be for my upcoming race on Saturday, but I believe I could get there with a few good speed sessions.
Overall I am fortunate only to have been affected in this small way by the hurricane. Life happens, and things get in the way of workout goals. It's important to remember to stay focused and adapt to change.
Last week my focus was to put on as many miles as I can while pushing myself during the speed workouts. I accomplished a goal of running my fastest .5 mile times ever. I'm trying to make these last two weeks count before fall racing season starting next weekend.
Goals going into this week:
Put on at least 40 miles ✔️
Run twice a day Monday-Thursday ✔️
Increase my speedwork times ✔️
Run more comfortably at a 6:53 treadmill pace and increase the mileage ✔️
AM easy 3-mile run
PM 3 mile run at 6:53 pace
AM easy 3-mile run
PM sprint work 4 half mile runs with a cool down in between each.
1 x 6:30 pace
1 x 6:22
1 x 6:18
1 x 6:15
1 x 6:11
1 x 6:07
AM 2 miles rolling hills followed by one mile cool down
PM moderate 4.5 miles at 7:08 pace
AM easy 3-mile run
PM 3.5 miles at 6:53 pace
easy 6-mile run
Outside 4-mile run with the last mile on steps
Treadmill 4 miles at a 6:53 pace. Instead of increasing my speed, I focused on increasing my mileage at this pace and feeling more comfortable with it.
Total mileage for the week: 40 miles
Overall it was a very successful training week. I was surprised I could run as fast as I did on my speed workouts. I'm feeling pretty confident about where I am going into race reason.