June (2016) Running Challenge

I don't have a mile goal. I just want to do a run/jog internal training program I have every other day- so 15 times this month.

louubelle16 wrote: »

. . . there WILL be a day you can't run/walk anymore, because that's life and ageing, but that should be all the more reason to do it now whilst you can.

Best sign from a spectator at the Winter Warrior Half last January: "There will come a day when you cannot run 13.1 miles. Today is not that day."

Race information
What? Race for the Cure
When? June 4, 2016
How far? 5k

Goals
Goal Description.....Completed?
A......21:40.............No
B......Under 22:00...Yes
C......Under 22:05...Yes

Training
So this comes after 2 months of no speed work and all base-building. Wanted to see if I lost anything.

Race strategy
Negative splits. Oh yea baby I was so gonna do this and I was so ready. Splits were supposed to be 4:30/4:25:/4:20/4:15/4:10. Nothing fancy just a little faster each km. Checked the weather and



Revised strategy was "we'll see"
Actual strategy was "hold for dear life"

Pre-Race
So I made my warm-up, ran 2k, did some drills, and some strides to tune in to the speed of the race and went for start. I don't know how people act in other countries but here everybody wanted to be first in line (this wasn't even a timed race). Now I wanted to be first in line cause I knew I was fast enough for that. So I made my last stand against this lady that kept hitting me with her backpack and wouldn't let anyone steal her place. Anyway 3..2..1.Go

Kilometers [0] to [2]
A lot of people went fast past me luckily I had a clear vector near them and had to tune into my pace. Worked a lot on cadence and form these slow months (had to work on something). First km goes by fast, 4:27. Almost on point. People that went past me got burned out at this point. Most of them. Second one goes a little too fast 4:17 and I wonder why. It didn't feel like I speed up. I realized why soon

Kilometers [2] to [4]
2 and 3 were downhill. This explains it. Guess it ain't so bad. At this moment I am in what I call the "5k wasteland". In these casual races it happens when you race a 22-20 min 5k. Looked behind me and there was no one for at least 400 meters. There were 3 people in front of me and this little kid. This kid had me in his sights. We'll his back-sights at least. He ran in front almost all the race. As soon as I almost caught up with him he speed up. He really didn't want me to pass him. He was like 10. Kid is going places if he trains. Anyway at around 3 km we hit the turn



I look forward.. and noticed this hill that ended up for 2 km. It was constant climb. Not big but just enough so you feel it hard. First thing to go was cadence. That goes away when I'm tired. It still held up to 170+ so all that training worked well I'd say. I still need to work a lot on form while fatigued once I add speed work. The 3 people and the kid before started to feel it hard. 2 of them dropped behind. Kid and one guy in front of me. The pack of 3, alone in the wasteland. Kid started to struggle but the hill just wouldn't let me pass him. I didn't look at my watch around this time but I was at around 4:50 at some point. Feet were heavy, arms were spaghetti. Longest 2k ever. Finally we reach the park again (which contained another 300 m of hill). To my surprise splits were 4:26 and 4:29. Not bad I guess. There is still hope

Kilometers [4] to [5]
Tragedy happens. Kid slows down I pull up near him. He breathes hard. Really hard. Ask him if he is ok and he just stops. Kid gave everything on that hill to stay in front of me. He burnt out. Only me and one guy remain. No one in front, no one behind. Last stretch and people start to cheer. Ok arms is time to do what you were born to do. Swing got damn it. Swing. Watch indicates 21:00 and only 400 meters to go. Swing swing swing. Head feels like blowing up. Sweat doesn't evaporate. Too humid. Guy in front of me can't sprint so I take him. I can't really recall much except I paused my watch at the finish line and someone threw a medal on me. Last split 4:17

Post-race
Fells like I'm blow up so I start running. Need to cool-down fast so I threw a water bottle on my head. Well the water, not the bottle. I swear I heard steam escaping. Kept running a little. Heart hit 195 during that last stretch. Remember to check time. 21:57. "Great" success. I still kept my time during these times with the injury and no speed work. Remember about the kid but couldn't find him. Hope he finished in the end. He had a great time but tried to race me when he should have raced himself.

For me, 5ks are harder than longer events. They start fast and they end fast and the pain seems to last forever. Every time I attempt to break my PR it's like the 5k takes a little of my soul in return. People underestimate the 5k a lot. It feels like a short race but is long enough that it drains you if you start too fast. Inexperienced people have poor notion of how long a km feels and they probably think it will go fast and they will finish until they get tired.

In the end everything went fine. Next race I run I run it slow so I can run with normal people and cheer on them. Kinda hate to see 5-10 people in a race with more than 400.

Also overheard drivers getting upset that we blocked their roads. I make a smug face every time I hear that



Date.....Distance..Avg hr/Pace/km
June 1 - 6.1 km - 156/5:47
June 2 - 5.5 km - 154/6:00
June 3 - 5.0 km - 153/6:12
June 4 - 7.0 km - 184/4:25



03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57

6.5 miles alongside the Atlantic Ocean this morning. Will have to update my ticker Sunday night. Hot and sunny ... as it should be!