Monday, January 10, 2011
FYTO 5K Report
Good day race fans!
A special shout out to Pam at Thirty Schmirty who ran a 5k to celebrate her 31st birthday. In honor of her birthday, I wore the #31 race bib for Adam's Freeze Your Thorns Off 5k.
I woke early Saturday morning and headed down to the river. It was brisk 28 degrees out and there was a cold wind coming in from the West...I looked around for some of the fellow bloggers. I saw the race favorite and course record holder Lily (& her handler-The Sean)
But rumor has it if Jamoosh can stay on course, he is a contender.
I did a little sizing up of the other runner's while warming up. Seems I am a lock for the M36-Smynra, GA catagory...I hope the RD has some good bling. I was recently informed by Adam that the mix up with the race shirts were sorted out and mine was "In the mail". Whatevs.
With no pomp & circumstance, we were off!
I felt good as I hit the 1st mile marker at 7:45. I was running solo, as the pack had thinned out quickly. However, this was an "open" course and there were ample pedestrians to give me that extra push. The pace dropped slightly as I approached the 2 mile mark at 15:50. This is where we make the money! Last mile, feel the burn.
I approached the 3 mile mark as the clock rolled over 24 minutes. Just a little push, hitting the "tape" at 24:40 for the entire 3.1 course. I was using todays race for a trio of results, the final third being a 30 minute Lactate Threshold Test. I had another 5 1/2 minutes remaining in this effort. As I glanced at the Garmin, I saw my HR roll into the 170's, I knew I only had a few minutes left to hold...total time, 30 minutes-3.76 miles. Average pace 7:59.
Special thanks to all who came out to enjoy this lovely morning.
I am happy with this effort as it is the first hard effort I have done of any kind since October. I am extremely pleased when comparing the 24:40 to my 5k PR of 24:01. I haven't done any speedwork in the last few months-I am begining a training cycle that includes weekly track work-I imagine my 5k PR will drop in the Spring race season.
Results from the weekly weigh-in:
1/10/11 195.2 (down 3.8 lbs)
upcoming training schedule
Su-70 minutes Zone 1 (recovery
Tu-50 minutes Zone 2
We-20 minutes Zone 1/2 & Strength
Sa-20 minutes Zone 1/2 & Strength
Su-60 minutes Zone 1/2