This week begins with a 15k road race, for which I have not trained. My goal distance this year is 5k and that is where I am focusing my attention. My weekly distance averages 33 miles, and I run 7 to 8k at least a couple of times a week, so there is that. … but 15k is way outside of my comfort zone right now.
Three weeks ago I ran a hilly 13k road race which went surprisingly well, and it gave me confidence that I could do this 15k. Since that road race I have attempted 12k training runs twice, both times with dismal results. Every run in the last week has sucked and my confidence has gone out of the window.
Because I have not trained specifically for this distance, I have no goal. I just hope to finish as painlessly as possible. This race is part of the RunNB super series and I will get points just for finishing, but the higher the ranking.. the more the points.
Race Day! Ready or not, I am racing 15k today.
After a week of warm temperatures, today is cool and overcast. Light rain before the race meant that it was very cold while we were waiting. Luckily we had the opportunity to wait inside, and I was able to warm-up with dynamic stretches in comfort. Because this is a longer distance, I opted not to do a pre-race warmup run. Instead I planned to use the first 2-3km as my warmup. That plan went right out the window as I got caught up in the adrenaline and started faster than I had planned. It felt like a comfortable pace but a glance at my Garmin told me that I was running way too fast so I slowed down.
I reached the halfway mark at 44:30 and started to believe that maybe, just maybe.. I could finish this race in less than 90 minutes…a time that I had previously not thought possible. The route was more challenging in the second half, with a couple of hills and a headwind and I lost a little bit of ground but managed to finish with a chip time of exactly 1:30:00. Woot woot! It was good for 10th in AG and 25 points in the Super series.
Recovery Run, 5k easy pace followed by 2k brisk walk. That is all.
Gym day. Strength training.
Stopped for pizza on the way home. Pizza guy said it would take 20 minutes… I said “make it 30” and went out for a 30:07 minute 5k run. Pizza took 31 minutes. I win.
Double run day. This is a Recovery Week but I still want to get my mileage so I ran twice today. 7k in the morning, and 5k group run in the evening.
As always Tuesday is core strength at the gym with a buddy.
My run didn’t happen until late in the evening as a thunderstorm approached. I opted to stick close to home, running a few laps around the neighborhood. A few raindrops fell on me, but I got home before the thunderstorm hit. I win.
Mobility / Balance Drills
I hate waiting! In anticipation of a long wait time while getting summer tires installed, I took my running gear to the auto shop. As expected the wait time was one hour. No problem! I donned my gear and went out for an 8k run. It was hot! It was windy! It was a narrow road with lots of traffic! I hated it. But ’tis done, and it beats waiting for an hour. Tires took 70 minutes. I win again.
Glute / core Strength
Friday is traditionally Speed Interval Night, but this is a Recovery Week for me so I’m not supposed to do any hard workouts. Don’t tell my coach but I was dying for a good workout so I did some intervals and it was a great workout. I opted for 200m / 400m repeats. The 400m intervals make the 200’s seem easy. It felt great.
Since January I have been making an effort to get stronger and faster. Every day I do a series of strength, balance, and mobility drills. It is not a big investment of my time…. less than 15 minutes a day… but it has paid huge dividends. Four months ago I struggled to run 5k in 30 minutes. Last week I maintained that pace to run 15k in 90 minutes and it felt good.
This has been a Recovery Week so I have run Easy all week, except for Friday when I just couldn’t resist and ran some speed intervals. Weekly mileage was 36 miles, a slight increase, thanks to the 15k race.
In spite of it being a Recovery Week, I have raced a few times. First I raced pizza.. and won! Then I raced a thunderstorm/ raindrops.. and won! And finally I raced tire installation.. and won!
Winning is Fun! I hope you all have a Winning Week!