The course was great. Fast and flat. Only 67 feet elevation gain. Accurate (3.15 on the Garmin).
The only issue today was the wind. 15-20MPH per accuweather. When I checked last night, I wondered about my pacing and came across this little gem from Daniels.
|Wind Speed (negative values denote tailwinds)||VO2 Demand||min/km||min/mile|
|-20 mph (-8.9408 m/s)||-9.6%||3:00.3||4:50.1|
|-15 mph (-6.7056 m/s)||-8.7%||3:01.9||4:52.7|
|-10 mph (-4.4704 m/s)||-6.8%||3:05.3||4:58.1|
|-5 mph (-2.2352 m/s)||-3.9%||3:10.4||5:06.4|
|0 mph (0 m/s)||0.0%||3:17.2||5:17.4|
|5 mph (2.2352 m/s)||+4.9%||3:25.8||5:31.2|
|10 mph (4.4704 m/s)||+10.8%||3:36.1||5:47.8|
|15 mph (6.7056 m/s)||+17.7%||3:48.0||6:07.0|
|20 mph (8.9408 m/s)||+25.6%||4:01.6||6:28.9|
In this particular table I inputted my average pace from today (6:07) @ 15MPH wind, and was able to see equivalent paces in various conditions. This made me feel better about today:).
OK, so the race.
Here are the splits from my Garmin (not that good at cutting and pasting).
Ended up with 6:07 pace for 3.15 for 19:15, HR 183. 5th woman!
So how did it go down.
I had several goals for this race:
1. To run each mile at a higher HR than the one before. Not pace, but HR.; CHECK
2. To run mile 1 @ 5:55-6.; ~CHECK
3. To run mile 2 @ 6:00-6:05~CHECK
4. To focus on my breathing and stay focused on the race.~ CHECK and ~~ CHECK.
5. To run sub 19. NOT TODAY!
I warmed up for 20 min with no watch, just easy pace. I did 4x10 sec strides fast to get HR up. Paces for these were 6:30 to 6 for the last one. It was cold. But I like cold. I warmed up 10 min one way, and I was pleased that I did not feel the wind. When I turned around, however, I felt it and it was strong. I immediately realized that the last mile of the race will be hard.
Mile 1 went fine. I felt good, as good as you can feel running 6 min pace (not easy for me, ha!). I got passed here by 5 women and I never saw them before. They looked fast and I knew one of them, Kara Haas, who runs sub 18s easily in her 40s. I assume I had a tailwind for the first mile, and that was clear based on HR. The next mile was mostly with a side wind. I passed one woman, and then I was alone. I focused and maintained 6pace for most of it. But then we turned into the wind and I slowed down. Last mile was all into the wind. My watch showed 6:26 at some point and I felt so defeated. I could not go faster. Then I got passed by this guy who does Fresh Pond a lot, and I went with him for a bit which helped my pace (later on he told me he hoped I would go with him!). But he was just too fast (always faster than me at FP) and I could not keep up (I wonder if he were a woman, whether that would have helped...). I pushed as hard as I could when I saw the finish line, but was not enough. I knew it at the beginning of mile 3. Could I have fought harder? Based on HR, yes. Average HR was 183. I race half marathons @ 185 average. For 5Ks, I should be in the 190s. The thing is, 185 in my last half marathon did not feel as bad as that last mile felt today. This tells me that I need more steady state/tempo runs. Oh, and less headwind would be good too.
In spite of not breaking 19, I had a great time before and after the race. I loved to talk to other runners. Funny to me how I was a bit disappointed in my time, but so many others were impressed. Speaks to how relative "fast" is.
5Ks are hard in a different way than HMs or marathons. You never really feel good. The concentration required is intense. You need practice to run a good 5K, I think. Things happen quickly and so much depends on reaction time. No time to really think things through. For a very analytical person like me, this is good. For my development as an athlete, this is good.
So I go again in 2 weeks. If I don't get the sub 19, I try again later. I don't think one can continue benefiting from track workouts for more than 8-10 weeks, without a break. And I have other plans for my winter. But, breaking 19 will continue to be a goal. It will surely happen, I have no doubt, as long as I continue having fun running:)