Monday, September 14, 2009

Reality Bites

Apparently it was a little premature to say I don't have anything else to write about running. This last weekend I ran the Ryan McGrath Memorial Maryland Championship 5k (Don't worry Ryan is alive - his ACL is not). It was going to be my best chance to see what I could do for 5k this year. The competition was very good - the only question was whether I could stick with somebody - or if I would be in no-mans land.
My recent workouts have been going pretty well - and I thought that maybe I could dip under 5 min pace per mile. My first quarter was 75 - right on pace. From there the four guys in front of me started to stiffen the pace. I did probably the worst possible thing - I didn't completely go with them, but I quickened my pace to a sub 74. The next two quarters were about the same pace - I came through the mile at 4:56. Faster than I had planned, but I felt ok. However I must have relaxed a little because my next two quarters were a 75 and 76.
At about the 1.5 mile mark it started to get a little harder. Arjun said I looked a little less strong at that point - well, I certainly felt it. I was able to keep my 75-76 pace for another two laps and then the wheels came off.
I came through at 9:59 at 2 miles. I knew at that point that it would be almost impossible to get back to under 5 min pace for the last minute. I also got passed and I wanted to go with him, but it wasn't happening. The last mile was ugly on every level. The look on my face, my form, and worst of all my splits. I ran a 5:14 last mile for a 15:52.
I was pretty disappointed. But, it was helpful as I try to figure out my proper pace for the Army 10 miler. It looks like something in the mid 5:20's will probably work. My original goal was 5:15 per mile. I don't see that happening.
Also, it was helpful as a reminder of what I need to do in that situation. Bring it back to the basics - breathing and form. I was thinking too much about splits and how bad I felt.

Last Week
Monday: 7 miles
Tuesday: 9 miles
Wednesday morning: 11 miles 4 mi T pace 4X200m @ R pace
Thursday: 10 miles
Thursday evening: 4 miles
Friday: 6 miles
Saturday: 9 miles 5k race 15:52
Sunday: 16 miles
Total: 72 miles

This Week
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday evening: 10.5 miles Track workout
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10 miles Track workout
Friday: 9.5 miles
Saturday: 4 miles
Sunday: 16 miles 5 miles tempo
Total: 75 miles


KLIM said...

Plenty of time before ATM. I think 5:15s is very doable. I'd go out in 5:20, though, and work down

RM said...

This is where Fox and I differ in opinion...I'd say go out in 5:00 and work up to well over 5:15. It's all about averages, even if you come in on fumes. Ha. Don't listen to me. I'm no longer a runner.

alyssa said...

maybe you should start drinking again.

Ben said...

even kendra says she wants me to start drinking. but, i gotta make it through sept. i'm scared to think what it says about me if i can't.

brennan said...

Isn't your race the first weekend in October? I hope you go on a HUGE bender beginning at 12:01 on October 1st; therefore you September soberness is useless.

Thinking about it further, I have not seen you since you last got drunk (at the wedding) and I'm not sure I'll see you until after the Army 10 miler. Says something about my gotta be a drinker!

Rebs said...

dude. where did you do 200s yesterday? I would have LOVED to do 200s. Much preferred over mile repeats fo sho. I am quasi interested in running the navy 5 miler on sunday. email me?


Ben said...

hey rebecca - sorry i didn't see your comment until just now. i ran the 200s at gilman.