10.05 miles in 1:29:04 for 8'52" pace, with one lap right at 9'00"–not too bad.
Wind really picked up towards the end of the run.
Wore long sleeve Under Armour Cold Gear shirt, Under Armour compression shorts, Under Armour Cold Gear gloves, Fitness Gear (Dick's Sporting Goods) nylon pants, OBX Marathon cap, and St. Jude ear warmers. Can't feel my face, and I could've used a pair of cotton gloves at the beginning.
From McMillan Running Calculator:
| Speed Workouts | |
|---|---|
| Long Distance Runners | |
| 400m | 1:35.2 to 1:40.7 – 9.44 mph to 8.93 mph |
| 800m | 3:18.9 to 3:28.2 – 9.04 mph to 8.64 mph |
| 1200m | 5:05.8 to 5:21.3 – 8.64 mph to 8.33 mph |
| 1600m | 6:56.4 to 7:11.7 – 8.64 mph to 8.33 mph |
I’m going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.
It’s been since spring since I raced a 5k. I had forgotten how intense the burn is compared to even a slightly longer race, like a 5 miler. My target was 21:30, but lost a little bit of the mental will to complete the challenge mid-race, especially after going out a little too hard in the 1st 1/4 mile. Still, I was able to lock onto someone ahead of me the whole race for pacing and finally pass him just past the 3 mile mark.
The race course had +/- 100 ft of elvation change, which worked out to about 1.3% average incline. The course also had 2 turnarounds, which I think I managed to pick up some speed on.
My previous 5k PR, set at the Anthem 5k this year, was 21:54. I beat that mark by 13 seconds @ 21:41. Given that I’ve battled a couple injuries this year, and ran a marathon 2 weeks ago, I’m happy. For the record, that’s 9 PRs this year, and my first race at a sub-7 pace.
I also took 3rd place in the 25-34 age group:
9 PRs this year, including 2 10 milers and 2 5ks.
1/4 mile splits:
| Distance | Time | Total Time | Pace |
| 0.25 Mi | 1:33 | 1:33 | 6:12 |
| 0.25 Mi | 1:40 | 3:13 | 6:40 |
| 0.25 Mi | 1:45 | 4:58 | 7:00 |
| 0.25 Mi | 1:46 | 6:44 | 7:04 |
| 0.25 Mi | 1:40 | 8:24 | 6:40 |
| 0.25 Mi | 1:45 | 10:09 | 7:00 |
| 0.25 Mi | 1:45 | 11:54 | 7:00 |
| 0.25 Mi | 1:46 | 13:40 | 7:04 |
| 0.25 Mi | 1:47 | 15:27 | 7:08 |
| 0.25 Mi | 1:44 | 17:11 | 6:56 |
| 0.25 Mi | 1:47 | 18:58 | 7:08 |
| 0.25 Mi | 1:40 | 20:38 | 6:40 |
| 0.15 Mi | 0:58 | 21:36 | 6:27 |
Elevation: (flat like a treadmill)
7.1 miles in 65 minutes… that’s good for 9′10″ per mile.
Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:
In the meantime, I’ll do a quick ramp-up in December including this weekend’s Santa Sprint and Stroll 5k and probably next weekend’s Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)
Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I’ll be in the mid-160s by the end of the year. To help facilitate this progress, I’m back on the wagon tracking calories–it works for me.
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