Well I didn't set a PR or even break 20 minutes, but it was close....20:03!
It was windy and cold, somewhere around -20C factoring in the wind-chill. The first 800m or so was uphill and directly into the wind. By the 1k point my hands were numb and I couldn't feel my legs or feet. It was no fun.
By the 3k point my lungs were burning and I was questioning why I had gotten up at 5am on a Sunday morning to come out here and put myself through this. But it was too late to change my mind at that point, so I pushed on.
As I rounded the final turn I was happy to see the finish line, but not to see the clock showing 19:55. I gave it all I had, but just couldn't get in under 20 minutes. No doubt the weather conditions were a factor in my race results. But I was able to finish 4th overall and 1st in my age group.
So I'm two for two in 2011 in my age group...I hope I can keep it going!
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label 5k race. Show all posts
Showing posts with label 5k race. Show all posts
Sunday, February 20, 2011
Friday, February 18, 2011
That was fast!
Wednesday night was another great track session and boy was it fast!
As I wrote Tuesday, the group was doing 7 x 800m at each person's Yasso 800 pace. Ian had set that for me at 3 minutes and 5 seconds to complete each interval. He also gave me strict instructions to stick to that pace for each interval.
I paired-up with Jason again and off we went. The first interval was bang-on 3:05 and felt great. We ran the next two in 3:02 each. I was really feeling strong and much better than the last session when I was still recovering from my cold. It's good having someone run with you and push you. Jason is younger and I think he takes it easy on me, but his presence keeps me motivated.
On Ian's advice, we ran the next interval at 3:04 and then ran intervals 5 and 6 at 3:02 and 3:03 respectively. I was still feeling ok and looking forward to pushing the last interval. Jason agreed to go hard for the last 800m. We started off at a good pace and kept increasing our speed until we were in a flat-out sprint the last 100m or so.
Time for that interval - 2:46!
I was out of breath and sweating profusely, but having that much left in the tank for the final interval was very satisfying. I was certainly stronger at the end than the last track session. That night I died down the stretch of the last interval. And it made me think the goal time of 19:15 that Ian set for my 5k race on Sunday was possible.
So I'm going to enjoy a few glasses of wine tonight, relax and get mentally prepared for a fast 5k Sunday morning.
As I wrote Tuesday, the group was doing 7 x 800m at each person's Yasso 800 pace. Ian had set that for me at 3 minutes and 5 seconds to complete each interval. He also gave me strict instructions to stick to that pace for each interval.
I paired-up with Jason again and off we went. The first interval was bang-on 3:05 and felt great. We ran the next two in 3:02 each. I was really feeling strong and much better than the last session when I was still recovering from my cold. It's good having someone run with you and push you. Jason is younger and I think he takes it easy on me, but his presence keeps me motivated.
On Ian's advice, we ran the next interval at 3:04 and then ran intervals 5 and 6 at 3:02 and 3:03 respectively. I was still feeling ok and looking forward to pushing the last interval. Jason agreed to go hard for the last 800m. We started off at a good pace and kept increasing our speed until we were in a flat-out sprint the last 100m or so.
Time for that interval - 2:46!
I was out of breath and sweating profusely, but having that much left in the tank for the final interval was very satisfying. I was certainly stronger at the end than the last track session. That night I died down the stretch of the last interval. And it made me think the goal time of 19:15 that Ian set for my 5k race on Sunday was possible.
So I'm going to enjoy a few glasses of wine tonight, relax and get mentally prepared for a fast 5k Sunday morning.
Tuesday, February 15, 2011
Track session again tomorrow
Last week was a perfect week of training culminating in a 5k easy run Saturday and an 11k run Sunday. Total mileage for the week - 48k.
Today I ran 7k at an average pace of 5:03. Very comfortable. Tomorrow is a track session with Ian and his group. This coming Sunday I have a 5k race here in town and my goal time is 19 minutes 45 seconds or an average pace of approximately 3:56 per kilometre. I think I'm ready, but tomorrow's track session will provide the proof....or not.
This will the be my second time on the track with Ian, Michelle and the group and I'm looking forward to it. First I'm 100% healthy (last time I was still recovering from a nasty cold) and after discussing the last session with Ian, I know now not to push myself too much and stick to the times he prescribes. I should be able to finish strong instead of dying over the last interval.
The workout planned is 7 x 800m at each individual's Yasso 800 time, which for me is 3 minutes and 7 seconds. Rest between each interval is the same time as it takes to run the interval. It will be a tough workout, but will be a good indicator of how ready I am to hit my goal time in the upcoming race.
I'll let you know how I do.
Today I ran 7k at an average pace of 5:03. Very comfortable. Tomorrow is a track session with Ian and his group. This coming Sunday I have a 5k race here in town and my goal time is 19 minutes 45 seconds or an average pace of approximately 3:56 per kilometre. I think I'm ready, but tomorrow's track session will provide the proof....or not.
This will the be my second time on the track with Ian, Michelle and the group and I'm looking forward to it. First I'm 100% healthy (last time I was still recovering from a nasty cold) and after discussing the last session with Ian, I know now not to push myself too much and stick to the times he prescribes. I should be able to finish strong instead of dying over the last interval.
The workout planned is 7 x 800m at each individual's Yasso 800 time, which for me is 3 minutes and 7 seconds. Rest between each interval is the same time as it takes to run the interval. It will be a tough workout, but will be a good indicator of how ready I am to hit my goal time in the upcoming race.
I'll let you know how I do.
Tuesday, February 8, 2011
Home Sweet Home
Well I'm back in Ottawa and even though it's minus 27C with the wind chill, it's good to be home. I've missed Anne and the kids, plus my training schedule is FUBAR!
I was trying to play catch-up for my missed run last Thursday due to my delayed flight and sore hamstrings. I never made it. In the end I was able to get in 4 of my 5 scheduled runs, ultimately missing my 9k long run on Sunday. I did get in two good runs while I was away - a 7k on Saturday and an 8k Sunday. Both felt good and helped get rid of the stiffness I had in my hamstrings and gluts.
I'll run 7k tonight and then get back to my lunch-hour training tomorrow. I only have 12 days until my next race, a 5k here in town on the 20th. I've run this particular race a couple of times and it has always snowed on race day, making it difficult to get good footing. My goal is to run the race in under 20 minutes no matter what the conditions.
This week's training includes a speed session on Friday and then I'm back on the track next Wednesday (Anne and I alternate weeks for the track sessions because someone has to be home with the kids). I should be ready to rock on the 20th.
I was trying to play catch-up for my missed run last Thursday due to my delayed flight and sore hamstrings. I never made it. In the end I was able to get in 4 of my 5 scheduled runs, ultimately missing my 9k long run on Sunday. I did get in two good runs while I was away - a 7k on Saturday and an 8k Sunday. Both felt good and helped get rid of the stiffness I had in my hamstrings and gluts.
I'll run 7k tonight and then get back to my lunch-hour training tomorrow. I only have 12 days until my next race, a 5k here in town on the 20th. I've run this particular race a couple of times and it has always snowed on race day, making it difficult to get good footing. My goal is to run the race in under 20 minutes no matter what the conditions.
This week's training includes a speed session on Friday and then I'm back on the track next Wednesday (Anne and I alternate weeks for the track sessions because someone has to be home with the kids). I should be ready to rock on the 20th.
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