5K: 21:55 ~7:18 pace 3rd place overall, 8 in 30-45AG, 46 women total
SWIM: 800y 30min slow focus on technique but not drilling, monday
STRENGTH: 50m+ 30+30+30
BIKE: 15mi 45min intervals of 5 mins HARD, weds
RUN: 6.5 57min FP loop, thursday
BIKE: 14 min 45min 5 and 7 min intervals, friday
RUN: 5K race plus 2.9mi WU/CD, saturday
SWIM: 1000y 30mins 100,200,300 ladder then all drills, saturday
I really do mean to update more often, I just get busy!
So about the race, my goal was a sub-23, also a pacing practice for the A race of all A races--the upcoming Turkey Trot ;) haha. In all seriousness, this was the A race. I really wanted a PR and after not having run a 5K since 2007 I think it's safe to say that I would have been disappointed without a PR (aside from injury or other problem).
Unlike other similar races, I didn't start towards the back and have to run through the field. I stayed up front and tried to keep a general idea of other women around me. But I lost count, and instead focused on one woman right in front of me. The goal was to hang on her shoulder through the race then see how much kick I had at the end. She creeped ahead slowly and eventually reached a distance I couldn't catch. That and I had no kick--90%+ racing took it away from me. So while I didn't have a kick, I didn't diminish either, and I'm happy with that. I did have a flat spot around 2.7 miles while going up a small hill. The ankle was actually worse in WU and CD, and only bothered me once during the race, after a turn in the course.
Previous 5Ks: In 2004 I did 2 5K's in about 28-29 mins, and in 2007 I did a 5K in about 24-25 mins. I also did a track 5K in 2007 in about 24 mins. I was frustrated with this because my stand-alone 5K time was the same as my sprint tri 5K time. All that told me was that my run pace was always the same. I didn't do anything specific this year for 5K training, in fact I did little if any speedwork at all!
As an added bonus, I won my first ever overall award--3rd place. I like the PR better, but I'm excited about this too. How can I not be?!?
SWIM: 800y 30min slow focus on technique but not drilling, monday
STRENGTH: 50m+ 30+30+30
BIKE: 15mi 45min intervals of 5 mins HARD, weds
RUN: 6.5 57min FP loop, thursday
BIKE: 14 min 45min 5 and 7 min intervals, friday
RUN: 5K race plus 2.9mi WU/CD, saturday
SWIM: 1000y 30mins 100,200,300 ladder then all drills, saturday
I really do mean to update more often, I just get busy!
So about the race, my goal was a sub-23, also a pacing practice for the A race of all A races--the upcoming Turkey Trot ;) haha. In all seriousness, this was the A race. I really wanted a PR and after not having run a 5K since 2007 I think it's safe to say that I would have been disappointed without a PR (aside from injury or other problem).
Unlike other similar races, I didn't start towards the back and have to run through the field. I stayed up front and tried to keep a general idea of other women around me. But I lost count, and instead focused on one woman right in front of me. The goal was to hang on her shoulder through the race then see how much kick I had at the end. She creeped ahead slowly and eventually reached a distance I couldn't catch. That and I had no kick--90%+ racing took it away from me. So while I didn't have a kick, I didn't diminish either, and I'm happy with that. I did have a flat spot around 2.7 miles while going up a small hill. The ankle was actually worse in WU and CD, and only bothered me once during the race, after a turn in the course.
Previous 5Ks: In 2004 I did 2 5K's in about 28-29 mins, and in 2007 I did a 5K in about 24-25 mins. I also did a track 5K in 2007 in about 24 mins. I was frustrated with this because my stand-alone 5K time was the same as my sprint tri 5K time. All that told me was that my run pace was always the same. I didn't do anything specific this year for 5K training, in fact I did little if any speedwork at all!
As an added bonus, I won my first ever overall award--3rd place. I like the PR better, but I'm excited about this too. How can I not be?!?
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