Tag Archives: kilometer

On The Fly

The confidence that I had in my fitness a few days ago is now as unstable as my knee, wavering in a stiff breeze. Since I am still two and a half weeks out, I am reconsidering my my race prep strategy. It is definitely a heavy schedule and I think I might have given myself a little much credit to think I can conquer and thrive with this program.

Last week I did two workouts a day, twice, just to fit it all in around my clients, but that resulted in runs ending early, running too slowly, or just putting myself through unnecessary pain for mediocre outcomes.

It also resulted in me barely being able to keep my eyes open past 5pm.

Throughout the week, I was happy with the effort that I was putting in, but when it came time to run a 5km (yesterday’s planned workout), I was too burnt out from my workouts for the run to come together as planned.

My 5km turned into a 4km in 20:10; I guess I would rather run a decent 4km than a bad 5km. It’s not like I should practice gutting out that last kilometer in preparation for the race or anything. In a race scenario I would be asking a lot of myself to get through that last kilometer with my fastest pace with these type of training runs. Just because I am confident that I am capable of a sub 25 probably doesn’t mean I should get comfortable and train like an idiot.

I haven’t actually made any changes to my programming yet, but I think I’m asking too much from my body. It does seem to be a trend that no one else thinks my muscles are as big as I do, so maybe I should step back and re-evaluate.

I have convinced myself that any inactivity could give my knees a chance to go back to their old ways of getting all bent out of shape. So instead of listening to my body I’m just trying to keep things moving aggressively. Logical.

A rolling stone keeps rolling faster, and faster, and faster.

As long as I can squeak out my sub 25 run in 19 days then I will consider myself to have been successful.

For now, anyways.

 

BlogRun

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The Thrill of the Chase

As another race day comes and goes, another start line is approaching in the distance.

After a sub- par performance at a 5k race last May resulting in a 25:45 finish, I was not particularly impressed with my time. Neither were two of my friends, K and S, who I used to run against back in the day. The days when we absolutely flew with unappreciated athleticism. Once they had finished reminding me how slow I had gotten (as all good friends should do), I challenged them to test their current cardiac output.

So today we raced.

The course was flat, the sun was out, and the light breeze against us on the way out was a fresh reminder that we would have the wind at our backs to the finish. We started close to the front because I will never again zig- zag a 6 minute kilometer trying to hurdle children, sidestep strollers, and be called “too aggressive” for a race (The Pace to Race). When the gun went off, there were only a few mild swerves needed to get onto a clear path and I was good to go.

Beyond the start line I didn’t know where K or S was, but just nearing the 1km mark I saw some waving arms beside me and looked over to see K settle in at my side. We ran in silence, knowing we had both set goal times that were not achievable with wasted breaths. At the first kilometer marker, my watch blinked 4:52 to which I clapped and gave K a big thumbs up. She had headphones in and I didn’t catch her attention so I just settled back in and rejoined her in “the zone”.

We continued on in silence, other than a “Well, that’s pleasant” comment from K when we got hit with a wall of animal droppings/ sewage/ nuclear waste odor. Kilometer 2 came at 9:57.

Approaching the turnaround, K said she was going to have to slow down but she didn’t seem to drop off so I thought it was more of a warning than a factual statement. We rounded the halfway pylon at 12:36 but I wasn’t panicking, yet.

K slowly started to fade back and I kept moving with increased fear of one of them catching me, now that I had put some space between us. There is absolutely a mental advantage to running with your competition. It is much scarier to not know where they are and to have to set the pace rather than hold a pace. Ego is on the line, here.

The next kilometer was my slowest; I think I got a little too comfortable which would have be great if it was a race longer than only 5 kilometers. But it was 5 kilometers. You don’t get comfortable.

I hit the 4 kilometer mark solo with a sloshing sound echoing from my stomach and cheesy motivational sayings starting to cycle through my head. I tucked in behind a woman with a blue tank top and an indistinguishable tattoo on her shoulder and just wheezed annoyingly behind her. There is no bodily sound that is embarrassing enough to deter you when you put your “fastest” reputation from a decade ago on the line.

The 4 kilometer sign coming and going meant that I had to run a 4:45/km pace to get me to the line in time. I ended up passing the tattooed blue tank top wearer and crossing the finish line with what felt like an optimal combination of strength and fatigue. The woman I passed actually came and found me as I was wandering and panting in the finish area and gave me a solid high five. Bam. No words needed. I love the running community.

My chip time was 25:03, which was four seconds slower than my goal of 24:59. That stings a little but I now have the confidence that I can run a sub 25 minute race; I just didn’t do it today.

Today’s run was a full 42 seconds faster than my last race and I’m absolutely on track to get some great times under my belt by the end of this racing season.

The summer of the 5k continues!

MEC

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No Pain, Let’s Gain

I can successfully add another pain- free run into my workout log this week. I ran 20 minutes of intervals alternating 1 minute hard with 1 minute easy. Tomorrow is leg day so I don’t plan to run again until Sunday, which will give my hips and knees two days to migrate back to their anatomical homes. My workouts include more time on my rehab exercises than anything else which ironically seems to invite insults about me “slowing down”. This is actually a scientifically proven way to help me run faster, but that’s cool too.

My next planned/ anticipated/ oh-my-gosh-please-don’t-get-hurt race is one month away. Yesterday I was telling myself not to stress because if I’m not ready or if any (enter assorted body parts here) aren’t up to it then there is no pressure to race and I will continue to build to the next goal. Right on cue, I wake up to a message from a friend that I used to race against saying, “Did my first 5k in while – 30:32, will see if I can bring my time down to run with you”.

Rather than start a discussion about her previous insult to my 25:44 time, I welcomed her friendly competition and encouraged our old running rivalry back to the roads.

It didn’t take long for another old friend and fellow runner from my cross country days to chime in and say she could run it in just over 25 minutes. It is starting to look like we might have a little race here. Nothing more motivating than risking your title of being “the fastest”; a title which has been untouched for a decade until I asked people to challenge it.

Time to channel my inner child and run like I’ll get my name on the announcements tomorrow.

 

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Again, but From Here

It has been 2 weeks since the race, and today was my first run since. After a week off for knee relief, followed by several tiring days and a few sleepless nights, I decided that not running was the best training option. I was also hoping that my muscle memory would forget my last performance, and go back to my older, faster, gait. I’m sure there is a historical example of where sitting, waiting, and wishing resolved an issue…

Once my knees remembered that they are 27 and not 87, I opted to run today and start back into a more goal- oriented workout schedule. I headed out into the sunshine and relatively fresh air (it is Toronto, after all) and started off with the intention to run 20 minutes easy, followed by 10 minutes at a 5k pace. Somewhere, the running gods were having a great laugh at my expense.

I felt exhilarated to be running again; with the cool wind at my back, the sun in my face, and the musical serenades of obnoxious, beat- driven dance songs in my ears. I planned an out and back course and felt great until about halfway, when the sun started feeling a little too hot and perfectly timed, an elderly woman told me “I wish you wouldn’t run in this heat”. I gave a friendly smile back to her concerned scowl, but saved my breath for the way home.

I changed my plan to just run for 30 minutes because I was anticipating that my threshold pace and my easy pace were one and the same today. I imagined that at 20:01 I would lurch forward and catch myself, falling back into the exact same pace. No extra energy to waste on that one good stride today! It was just a little heartbreaking that my easy pace was actually a few seconds per kilometer faster than my race pace two weeks ago, but not to worry, I knocked that out of my system and dropped down to somewhere around a 5:30/km pace.

The only time I got close to my wannabe 5km pace was when I saw a sprinkler and actually chased the stream of water (which I did not catch up to) so I then casually came to a pause (shamelessly stood on someone’s lawn) so that I could not be missed this round.

The rest of the trip home was slow and hot, a drippy combination of sweat and hose water. But it happened, and 30 minutes came.

It is hard to be disappointed with any run at this point so I’m eagerly looking ahead to the next one.

I have to catch that sprinkler.

 

 

 

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The Pace to Race

Last Sunday was race day.

It was not as fast or as glorious as I had hoped it to be, but I finished the race vertical and left inspired to work harder and come back faster. So I think I can check that off as a success in one way or another.

As much as I would love to list my excuses for not hitting my goal time in an attempt to justify that it was the Universe’s fault, I was happy with how I ran four of the five kilometers. The first kilometer did me in but it was a learning experience. Or a reminder, anyways.

I could list all of the training runs I did in faster times, all the intervals I ran, and tell you about the days I didn’t feel like running but did it anyways. It doesn’t matter how good the workouts are if they don’t build on each other and if they don’t come together. In this case, neither of those may be the issue but my body just couldn’t do it.

And that’s okay.

The bar is set at 25:44.

And now I’m going to smash it.

I have three more races planned this year, because if I don’t keep challenging myself then how will I know what I can do. I am not running how I want to, but I know where I want to get to. My goal is to stay injury- free to race June, August, and October and improve on my time each run.

Just keep trotting.

RunFinish2

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