Training Log Archive: maprunnerIn the 7 days ending Apr 30, 2022:
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Saturday Apr 30, 2022 #
7 AM
run race 29:49 5.0 km (5:58 / km) +45m 5:43 / km
ahr:162 max:177
KC Corporate Challenge 5K
I last ran this in 2019, and set a PR in 2018. My goal was to set a PR by one second (28:17). I wrote down pace and times for each km (based on past results) and carried them with me. I thought it would be a good way to keep me on pace (up the hill, especially).
I wasn't so full of adrenaline at the start as I usually am. But I felt the pace was fine, although hard to keep steady. I hit the first k exactly on pace.
Then I found it harder and harder to keep a steady pace. So sometimes I would run a bit too fast and then feel I was at my limit and have to back off. I began to tire as we went up the hill. When I hit 2k, I was already behind pace by 16 seconds. Not good. I think the drive went out of me mentally at this point, and I even stepped to the side and walked a bit in the next kilometer. My body needed the break.
I continued to try to push and run but I had no power today. And I continued to take walking breaks. And I continued to slow down against expected pace.
Even after the turn around and we were heading down hill, I couldn't push. I kept telling myself to concentrate on faster turnover, but I didn't have it. I even walked a bit on the downhill! The irony is, Mike asked me yesterday if I ever walked during this race, and I said: Never. Which was true before today (except the one time I was pacing a walker/runner group).
I caught up with a coworker in the last bit but I couldn't stay with her. I walked again and a nice woman encouraged me to push to the finish (which was in sight!). I was so glad to finish; this was tough today.
So I have three theories to experiment with:
1. fitness is low overall. AP fitness currently is 80; in the past races it was around 100.
2. slow legs: do some speed work leading up to the race
3. Aging: I'm getting older, so I may need longer to prepare. Start my test runs 2 or 3 weeks earlier
And I think it will be easier for me to stay on cadence rather than pace in future races.
Edit: I can’t forget to mention the positive vibes from seeing 28 of my coworkers in person again! Great times.
I last ran this in 2019, and set a PR in 2018. My goal was to set a PR by one second (28:17). I wrote down pace and times for each km (based on past results) and carried them with me. I thought it would be a good way to keep me on pace (up the hill, especially).
I wasn't so full of adrenaline at the start as I usually am. But I felt the pace was fine, although hard to keep steady. I hit the first k exactly on pace.
Then I found it harder and harder to keep a steady pace. So sometimes I would run a bit too fast and then feel I was at my limit and have to back off. I began to tire as we went up the hill. When I hit 2k, I was already behind pace by 16 seconds. Not good. I think the drive went out of me mentally at this point, and I even stepped to the side and walked a bit in the next kilometer. My body needed the break.
I continued to try to push and run but I had no power today. And I continued to take walking breaks. And I continued to slow down against expected pace.
Even after the turn around and we were heading down hill, I couldn't push. I kept telling myself to concentrate on faster turnover, but I didn't have it. I even walked a bit on the downhill! The irony is, Mike asked me yesterday if I ever walked during this race, and I said: Never. Which was true before today (except the one time I was pacing a walker/runner group).
I caught up with a coworker in the last bit but I couldn't stay with her. I walked again and a nice woman encouraged me to push to the finish (which was in sight!). I was so glad to finish; this was tough today.
So I have three theories to experiment with:
1. fitness is low overall. AP fitness currently is 80; in the past races it was around 100.
2. slow legs: do some speed work leading up to the race
3. Aging: I'm getting older, so I may need longer to prepare. Start my test runs 2 or 3 weeks earlier
And I think it will be easier for me to stay on cadence rather than pace in future races.
Edit: I can’t forget to mention the positive vibes from seeing 28 of my coworkers in person again! Great times.
C • Wow! 16
Thursday Apr 28, 2022 #
walk 30:00 [1]
I had a rare meeting where all I had to do was talk and listen (not taking notes or running the meeting) so I took advantage of it and walked outside in the beautiful sunshine during the call. I should do this more often.
Wednesday Apr 27, 2022 #
weights 30:00 [3]
Taking it easier tonight since I have the 5K race on Saturday.
Set 1
Elevated heel squat, 10X, 15lbs
10X pull down, 50 lbs
15X split knee chest pull, 70 lbs
Set 2
20X alternating reverse lunge, body weight
15X incline bench press, 15 lbs
15X shoulder raises, 5 lbs
Set 1
Elevated heel squat, 10X, 15lbs
10X pull down, 50 lbs
15X split knee chest pull, 70 lbs
Set 2
20X alternating reverse lunge, body weight
15X incline bench press, 15 lbs
15X shoulder raises, 5 lbs
Tuesday Apr 26, 2022 #
run/walk 30:00 [2]
at Holcom on a beautiful afternoon
Sunday Apr 24, 2022 #
Note
I am pleased with my three runs at West Point. Slow but clean is exactly what I needed right now. In 2019, my "consistency" rating on on Winsplits for the 3 West Point races were 13.3, 15.9 and 22.4. This year, they were 12.8, 14.5, and 9.0. Good progress.
10 AM
orienteer 56:39 4.3 km (13:10 / km) +116m 11:36 / km
ahr:141 max:167
West Point Long, Brown X
A few weeks ago my Fitbit gave me a readiness score of 100, so I felt ready to run a hard 5k. This morning, my Fitbit said my readiness was 1. Not a good day for a Long race :)
I didn't hear the announcement about the start delay, so I got to the start on time and then had to wait 20 minutes. They were putting people in at all times, and Sandy started one minute ahead of me. That meant I felt compelled to run hard on the road to the first control. I was nervous about finding one boulder in the green, but Sandy and I took different angles in the control and that helped me. Plus it was an obvious boulder.
I took it slow and careful to 2, and struggled with the vegetation on the way to 3. This would be the story all day: slow struggle through the vegetation.
I ran part of the way to 4 but still had to walk the uphills. AP says I lost time here, but that was speed, not navigation.
I was going fine towards 5, trying to stay in the white woods, when suddenly nothing made sense. The last thing I knew for sure was the big cliff. So I wisely stopped, looked around and figured out where I was. That's progress for me. Previously, I would have wandered a bit. Bobbles on 6 and 7, but once again I stopped and figured it out. Whew!
8 was tough. I was afraid of finding the right "boulder on hillside" so I stayed high until I knew exactly where I was and could see the boulder. It was so hard to get down the steep hill covered with leaves, but it was the same for everyone. I was really tired at the end, but once again, pleased with the clean (slow) walk.
A few weeks ago my Fitbit gave me a readiness score of 100, so I felt ready to run a hard 5k. This morning, my Fitbit said my readiness was 1. Not a good day for a Long race :)
I didn't hear the announcement about the start delay, so I got to the start on time and then had to wait 20 minutes. They were putting people in at all times, and Sandy started one minute ahead of me. That meant I felt compelled to run hard on the road to the first control. I was nervous about finding one boulder in the green, but Sandy and I took different angles in the control and that helped me. Plus it was an obvious boulder.
I took it slow and careful to 2, and struggled with the vegetation on the way to 3. This would be the story all day: slow struggle through the vegetation.
I ran part of the way to 4 but still had to walk the uphills. AP says I lost time here, but that was speed, not navigation.
I was going fine towards 5, trying to stay in the white woods, when suddenly nothing made sense. The last thing I knew for sure was the big cliff. So I wisely stopped, looked around and figured out where I was. That's progress for me. Previously, I would have wandered a bit. Bobbles on 6 and 7, but once again I stopped and figured it out. Whew!
8 was tough. I was afraid of finding the right "boulder on hillside" so I stayed high until I knew exactly where I was and could see the boulder. It was so hard to get down the steep hill covered with leaves, but it was the same for everyone. I was really tired at the end, but once again, pleased with the clean (slow) walk.