Riding the PR Train, Eating PR Cake

May. 28th, 2017 12:31 pm
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Posted by Elizabeth

I started racing almost exactly 12 years ago. I had been a treadmill runner for years, but I didn't discover racing until my 5-year college reunion in 2005, which had a two-mile race. I was the first female finisher and I had a blast. One of the other runners suggested I run a 10K the following weekend in DC, so I did it and once again loved it. I ran my first half marathon in September of 2005 and my first marathon in May of 2006.

I've been training consistently ever since, with my longest breaks being my two bouts with mono in 2012 and again in 2016. Throughout all this time, I've never had as much of a "breakthrough" season as this spring. Typically runners see the most improvements when they first start out-- during the first 3-4 years of solid training. While I did see improvements over that time, I pretty much plateaued from about 2009-2013. PRs during that period were few and far between. I think it was a combination of dealing with injuries, and doing the same type of training runs over and over. I didn't have a personal coach who was focused on developing me and tailoring a plan to my needs. 

The past two years have been a "running renaissance" for me, and the PRs have been fast and furious! I know that I will reach the law of diminishing returns and the PRs will become smaller and more rare. So I am savoring my PRs now. Literally savoring them:

10K PR in February 2017

Marathon PR in March 2017

10-Mile PR in April 2017


5K PR in May 2017
Greg has been PRing like crazy too. I'm extremely grateful that we are both healthy and able to train together. With all of this PR celebrating going on, I have maintained my mindset of running being about so much more than PRs. I'm enjoying the training and putting in the hard work. When I set a PR, it's not so much the time I am happy with, but it's that I'm learning how to execute on race day, and that my training has been consistent.

Here's a more technical look at my racing history, since I started using my training log in 2008:

10K Pace over time


5K Pace over time
Now that my spring races are officially over, my plan is as follows:
  • Run 3 short summer races between now and July 4th
  • Early July: Take a little time off so I am rested for marathon training
  • Late July: Go on a running cruise (more on that in future posts)
  • August: Kickstart marathon training the first week of the month
  • September: Run a half marathon
  • October: Run a 10-miler
  • November: Run the Indianapolis Monumental Marathon 
Finally, here is a recap of this week's training.

Monday: 5.8 miles easy @ 8:38 average
This was the day after the 5K. My legs didn't feel sore or tired or anything! I credit that to the flat course and the fact that my legs are used to running fast from all the speed work I have been doing. I should mention that I got soaked on this run. I was completely drenched from the pouring rain.

Tuesday: 7 Hill Repeats
Cool down after the hill repeats
I asked my coach if he intended to put hill repeats just two days after a 5K. He responded yes, this was intentional to see how much my legs could handle. Ok! 

I warmed up for 2.1 miles, and then started the workout. The plan called for 6 to 8 hill repeats at 5K effort. Each repeat was 75 seconds each. Whenever my plan calls for a range I try to be right in the middle. If I am feeling absolutely amazing I will do the high end of the range. If it's a tough day I will do the low end. Anyway, I climbed about 30 feet during each 75-second repeat. My paces were: 6:53, 6:54, 6:41, 6:42, 6:48, 6:31, 6:32. So my legs ended up handling it just fine, but they were very tired at the end. And admittedly, I ran the last two repeats harder than 5K effort without intending to. I ended with a cool down of 1.9 miles.

Wednesday: 6.9 miles easy @ 8:40 average
Greg and I ran to the track to see if they were done with the maintenance that had prevented us from using it the week prior. Unfortunately, the track was still closed, so this meant we'd have to go to a different track for our upcoming workout.

Thursday: 5.3 miles easy @ 8:25 average
My plan had a track workout scheduled for this day, but the forecast was calling for thunderstorms so I figured I should stay close to home and do the track workout the following day. It poured heavily, and I was drenched again, but there ended up being no thunderstorms.

Friday: Track workout
Greg and I drove to a different track, which we immediately discovered was the home of a gaggle Canada geese. About 30 geese were lounging around in the center of the track while we were warming up. As we started our workout, they decided that it was time to migrate to the outside of the track!

The workout was 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m, all with 90 seconds recovery jog. What made this workout difficult was the short recovery jogs, particularly during the 800-1000-800 stretch, where I typically get twice that amount of time to recover. Thankfully, the geese were smart about making their moves and there was only one close encounter as they walked across the track to the outer field. My splits were 0:42, 1:31, 2:18, 3:10, 4:01, 3:12, 2:18, 1:29, 0:41. It was a tough workout with the sun shining right into my face when turning the corner, and I wasn't wearing sunglasses. 

By the end of the workout the geese were safely gathered on the outside of the track. We cooled down for 1.3 miles, which included the jog back to the car.

Saturday: 14 miles @ 8:30 average
It took a while for this run to start feeling decent. The first three miles were a struggle in that my legs had no pep. My energy level was decent, thanks to taking a serving of UCAN before the run. The middle portion of the run felt okay, but not as good as previous long runs this spring. I became mentally exhausted during the last two miles and really wanted to call it quits at 12 miles. But I hung in there and was happy that I completed the full run. If I hadn't re-arranged the schedule on Thursday/Friday, my legs would have had an extra day to recover from the track workout. In the afternoon, I got a massage that was painful at times, but much needed.

Sunday: 3.4 miles recovery @ 8:46 average
Greg and I ran a different route than what we typically do for 30 minutes, and it ended with a huge hill. There's a monster of a hill very close to my house but we usually run in the opposite direction because it leads to more residential areas that are easier to run in. But since it was the Sunday of Memorial Day weekend, there were very few cars going the other way.

Total mileage for the week: 49.4.

I'm on day 58 of a running streak, which makes me tied with my longest streak ever. If I run tomorrow, I will set a new streak PR.

I'm looking forward to another month of hard speed workouts and racing! The weather is certainly heating up, so I'm definitely not expecting any more PRs. Course PRs, however, are another story.

Sun, May. 28 Electoral Vote Predictor

May. 28th, 2017 06:00 am
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Trump: I Think We Hit a Home Run

In a fitting end to his 9-day trip to the Middle East and Europe, just before he departed from Italy, President Donald Trump gave a speech in which he said "I think we hit a home run," as if he were playing baseball with the Saudis with the Pope as pitcher. None of the countries he visited play baseball. Once again, he spoke of the threat of terrorism and his determination to win in the fight against it,

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Day 10.137: Saco Riverwalk

May. 27th, 2017 11:18 pm
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Posted by the_exile

It was near high tide when Exile #2, E5N1 and I decided to go out for a walk this afternoon. Exile #2 suggested we try the Saco Riverwalk again and it was the perfect choice.

The river was in flood due to the extremely high tide and there was evidence of the even higher flood waters from the last few days. Also the waterfall at the island was in amazing form.

Sat, May. 27 Electoral Vote Predictor

May. 27th, 2017 06:00 am
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Kushner Reportedly Wanted Means to Communicate With Russia Secretly

Nothing stays secret for long in Washington these days, and so the Washington Post has apparently discovered what Jared Kushner-related lead the FBI is looking into: That he went to the Russians (accompanied by Gen. Michael Flynn) and proposed they set up a secret communications channel in their embassy, so that the Trump campaign and Moscow could talk to each other without the U.S. government eavesdropping.

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Day 10.136: Mustache Day

May. 26th, 2017 09:05 pm
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Posted by the_exile

At dinner time yesterday, E5N1 informed us that today at school would be "Mustache Day" so naturally our British-English thoughts turned to how we could manage for him to wear a moustache.

We found one attached to a nose and pair of glasses, but they were broken, so we enrolled Exile #3 to put her make-up skills (and make-up) to good use. Here was the result as I saw him onto the school bus as the rain was stopping after a stormy night:

Friday Inspiration, Vol. 79

May. 26th, 2017 02:00 pm
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Posted by brendan

Interesting piece of property they got down there near the Salton Sea: “I don’t really have a ‘process,’ per se,…

The post Friday Inspiration, Vol. 79 appeared first on semi-rad.com.

Fri, May. 26 Electoral Vote Predictor

May. 26th, 2017 06:00 am
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Gianforte Wins Montana Special Election

Republican Greg Gianforte has cruised to a comfortable victory in the election to succeed Ryan Zinke as Montana's only member of the House of Representatives, taking 50.8% of the vote to 43.4% for Democrat Rob Quist, and 5.7% for Libertarian Mark Wicks.

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Dear Dogs:

May. 25th, 2017 02:00 pm
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Posted by brendan

Dear dogs: I’m sure you get this a lot, but I’m a big fan. I’ve been watching you for a…

The post Dear Dogs: appeared first on semi-rad.com.

Thu, May. 25 Electoral Vote Predictor

May. 25th, 2017 06:00 am
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CBO: AHCA Will Leave 23 Million People without Health Insurance

The Congressional Budget Office has now scored The AHCA bill passed by the House. There is good news and bad news for the GOP in the CBO report. The good news is that not as many people will lose insurance as the 24 million that would have done so in the previous bill. The bad news is that it is still 23 million people. Speaker Paul Ryan (R-WI) clearly anticipated something like this when he made the decision to ram the bill through the House without waiting for the CBO score.

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Day 10.134: School Board

May. 24th, 2017 09:20 pm
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Posted by the_exile

This evening we went to City Hall to the School Board meeting to see E5N1 and his classmates do a presentation. They did great and what a fantastic experience for a group of 10 and 11 year olds!

Pictured:
City Hall, waiting for the meeting to start, presenting some data on education and water, and wearing a blue wig and playing catch with a giant ice cube:

Day 10.133: Coastal hazard message

May. 23rd, 2017 09:48 pm
[syndicated profile] exilesme_feed

Posted by the_exile

We're a long way from the UK. This becomes obvious when things occur in our families, or when tragedies are in the news, or even when we are trying to find a timezone intersection to make a phone call. Sometimes we are reminded when we get a weather warning like this one (from a COASTAL HAZARD MESSAGE sent late last week):

...VERY COLD WATER WILL RESULT IN HYPOTHERMIA RISK TO PADDLERS...


I had no idea paddling could be so dangerous.

Tue, May. 23 Electoral Vote Predictor

May. 23rd, 2017 06:00 am
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Trump Budget to Drop Today

This morning, the members of Congress will receive full copies of Donald Trump's first annual budget proposal. Although we've already seen a broad outline of the President's plans, now we're getting the nitty gritty. And, in short, it's a doozy.

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Posted by the_exile

The weekend was kind of busy, but four of us made time for a very quick trip to the beach while Exile #3 was getting ready for her audition. Exile #4 was not too happy about it, although I think her actual grumpiness had worn of by the time I took this and even her fake grump was cracking:


It was rather beautiful and we all had a good (brief) time there before we had to head back.


Training log - Week ending 5/21/2017

May. 22nd, 2017 07:25 am
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Posted by AKA Darkwave, AKA Anarcha, AKA Cris.

This week was 61 miles of running,  15 "miles" of pool-running, and 3000 yards of swimming -- training log is here.

It's been a while since I've posted a "normal week."  I've been racing a lot, and so it seems that most weeks I've been skipping one or both of the workouts due to pre-race rest or post-race recovery.   The racing's been great, but it's the right time to switch back and spend a few weeks training consistently.

Since I'm not writing about racing, I get to write about other stuff.  Including the new running power meter I started playing with a few weeks ago.  It's a footpod that clips to the laces of one of my shoes. It syncs up with my watch and captures a ton of metrics about my running that I can later view.

What metrics?  Well...stuff like "power" and "form power" and "leg spring stiffness" and "vertical oscillation" and several other fields.  Power is how much work I am doing while running; the other metrics are various ways to assess the efficiency of my running form.

[for an example of the metrics, here's my report from Broad Street a few weeks back.  The power meter metrics are towards the bottom of the page]

Of course, there's no consensus on what the optimal values are for the metrics, or even if there are optimal valies.   I'm honestly not sure how useful the metrics and graphs are, other than being pretty to look at and fun to compare.

From what I can tell, my running is very efficient but not very powerful.  I already knew that. And that knowledge doesn't change anything for me, other than giving me running efficiency bragging rights on an extremely obscure corner of the internet.

[Aside: my hunch is that any success I've had as a masters runner is because my speed comes from efficiency, rather than the ability to generate force.  My reasoning is that efficiency declines at a much slower rate than power as one ages, and so I'm not losing speed as fast as others.  My high efficiency is also probably why I can run passably even when my asthma is flaring.  I can "fake it" much better than someone whose running ability stems from power.  It's also probably why I feel my running benefits greatly from time spent in the gym - because stuff like barbell lunges and step-ups develop power, which is my weakness.]

I've spent a fair amount of my free time on various fora reading about power meters and power and various applications. There is a group of runners who have found religion about training and racing "with power."  And they are working to spread the gospel to the masses.  Via the internet, of course.

These runners assert that power is a better metric for pacing one's run than either heart rate or pace.  Why?  Because heart rate changes can lag several seconds behind effort changes or be affected by heat or hydration.  And pace can be affected by inclines or wind - 6:40 pace uphill into the wind is more work than 6:40 on a clear morning on the track.  In contrast, power changes instantly to match effort and the measurement of power is not affected by heat or hydration.  Power also changes to show that you are doing more work when running uphill than down.

Proper pacing is about expending your effort most effectively. Thus, since power is the best and most accurate measure of effort, it's the best metric to use for pacing a workout or race.

That's the argument.  And it makes sense.  But then everyone gets buried in the details.  They spend hours conducting power tests and then calculating power targets based on the tests, and then debating how the power target for a race should be modified if it's a warm day or one is not fully recovered.

Which makes me realize (again) how few people rely on the true best metric for pacing - perceived effort.

Admittedly, it's tough initially to shed the numbers and just rely on how you feel when you race. Because it's really hard to trust how you feel, and to distinguish between the bullshit that your body will tell you and the truth of your own effort.  But once you learn to pace by feel, it's unquestionably the best measure.  Perceived effort is instantaneous, accurate, and accounts for weather, incline, nutrition, etc.

Additionally, perceived effort avoids the potential self-limitation that comes with other metrics.  What if you've improved very recently?  So that your target pace or power level for a race is no longer the limit of what you are capable of on race day?  Fixating on a goal number on your watch, be it pace or power, can keep you from reaching your potential.  If you run off of feel, you'll run the best race you're capable of that day, rather than talking yourself into a slower time because the numbers didn't look right.

Dailies 

Monday: In the morning, yoga and 6 "miles" of pool-running.  Foam rolling at night.

Tuesday
: In the morning, 12 miles including a workout of 2x800, 1600, 2x800, 2x400 in 2:53, 2:50, 5:50, 2:50, 2:51, 84, 82.  Followed with injury prevention work and 1000 yards recovery swimming. Foam rolling at night.

Wednesday:  In the morning, 8 miles easy (8:53) to yoga, yoga, and then another 4 miles (8:53), followed by drills and strides.  Massage at night.

Thursday: In the morning, upper body weights/core and 9 "miles" pool-running.  Foam rolling at night.

Friday: In the morning, 11 miles including a track workout of 3200m, 1600m in 12:33 (6:17/6:16) and 5:55.  Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling in the afternoon.

Saturday:  In the morning, 10 miles very easy (8:44) with drills and strides, followed by upper body weights plus core and injury prevention work.  Foam rolling in the evening.

Sunday: In the morning, 16 miles progressive, split as first 5 at 8:59, next 5 at 7:44, last 6 at 6:56.  Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling in the afternoon.

Mon, May. 22 Electoral Vote Predictor

May. 22nd, 2017 06:00 am
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Trump Makes Nice to Muslims in Saudi Arabia

Yesterday, President Donald Trump read a 33-minute speech from a teleprompter in front of the assembled heads of 55 Muslim nations and the Saudi royal family. The original speech was written by Stephen Miller, who also wrote the Muslim ban memo, but was clearly heavily influenced or edited by Gen. Herbert McMaster, Trump's national security adviser. It was a complete reversal of everything Trump has been saying about Islam for years. Last year, Trump said: "Islam hates us." He also often talked about "radical Islamic terrorism" and goaded Barack Obama and Hillary Clinton for not using the phrase. Yesterday, he said "We are not here to lecture—we are not here to tell other people how to live, what to do, who to be, or how to worship." He sounded like he had only the greatest respect for Islam, which, if true, would make him an extremely recent convert.

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Posted by the_exile

Exile #2 writes...

So, today Exile #3 and Exile #4 both became adults - well, in the context of church anyway - along with 10 other youth from a neighboring church and ours. It was a great celebration, a lovely blending of the other church's more formal elements (E5N1 was intrigued by the organ, and was given a small demonstration when he went to take a peek afterwards), and our more informal ones.

When the youth were called forward by the pastors, along with their parents and sponsors, I was struck by how many people were involved in getting to this point, not including godparents (who in our case were rather distant!), family, church family and many, many friends. We are very grateful for the international "village" that has contributed to who Exile #3 and #4 are.

After the confirmation, the youth were presented with stoles incorporating squares they had drawn themselves, and Exile #1 and I had the privilege of singing a song to reflect on the occasion. That just left the important business of celebrating with cake!


20:17 in 2017

May. 21st, 2017 04:02 pm
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Posted by Elizabeth

This morning I ran the Semper Fi 5K in Washington, DC.  Over the past six weeks, I've been focused on increasing my speed at shorter distances and this race was one in a series of several that I had signed up for.

I had run this race last year, and even though the weather was miserable, the course itself was flast: flat and fast! In terms of a time goal, I was hoping to shave about 10 seconds off of my 20:38 PR from the GW Parkway Classic three weeks ago. I thought it would be a nice milestone to be in the lower half of the 20's.  This seemed like realistic goal because when I ran the Parkway Classic, I felt a bit "off," and for whatever reason, I didn't have the usual pep in my step that I typically do. This morning, I knew I would have to work really hard, but I thought I would be able to PR.

My goal for the year was to run a 20:17 5K in 2017, and I had been targeting my fall Turkey Trot as the race to do it. These spring/summer races would give me an opportunity to work on my pacing and the mental aspect of pushing really hard. I had also developed an entirely new respect for the distance. My 10K PR pace was only 4 seconds per mile slower than my 5K PR pace. I also started reading up more on 5Ks and coming to the realization that maybe I just couldn't push my body as hard as other people could. I could run for a long time at a hard pace, but trying to run even faster was a hurdle.

Being a data junkie, I conducted some predictive analytics prior to the race. Last year, I ran the Mother's Day 4-Miler followed by the Semper Fi 5K. I did the same thing this year. My average pace for the 4-Miler last year was 6:58 and my average pace for the 5K was 6:47. A difference of 11 seconds per mile. This year, I ran the Mother's Day 4-Miler at an average pace of 6:44, and subtracting 11 seconds per mile "predicted" a pace of 6:33. I realize this method isn't foolproof because you would need to look at as a percentage and not raw seconds. But the times are close enough that I was able to avoid more complicated math.

Last year's race in the pouring rain
Of course there are all sorts of other considerations to keep in mind like the weather, the possibility of an "off" day, and the fact the races were only one week apart this year, but two weeks apart last year. Even still, I had a ballpark pace to target.

Speaking of being a data junkie, the company that I work for, MicroStrategy, had a team at this race. (The company sells enterprise analytics software.) It was awesome to see some of my co-workers before the race and get a team picture afterward.

Before the Race
Greg and I woke up, ate breakfast, and left the house at 6:50 for an 8:30 start time. We drove into the city, parked easily and jogged to the start line. I generally prefer to pick up my bibs in advance, but that hadn't been feasible for this race because packet pickup was in DC, which would have eaten up a good portion of our day. The line to get our bibs was quite long, but I figured it would probably move quickly. As I stood in line, I drank my UCAN while anxiously watching the time get later and later. The line wasn't moving.

They were assigning bib numbers through a computer system and I heard that they had lost their internet connection, which is why the line wasn't moving. There were actually four lines in total, and everyone had already registered; they were simply picking up their bib and shirt. Thankfully, they opened up more lines with more computers, the system seemed to be working again, and Greg and I were able to get our bib just in time to pin the bib on and warm up. I hate cutting things that close on race morning, and a huge sense of relief came over me once I had my bib in hand.

Greg and I warmed up for two miles and returned to the start line at 8:20. But nobody was lined up. We found our friends Allison and Cheryl, who told us that they had announced a delayed start. I was definitely annoyed by this, as were the other runners who had timed their nutrition and warm-ups for an 8:30 start, but there wasn't anything we could do. My plan was to get back on the course and run some strides, but before I knew it, the Marines had lined up and were doing something special with the flags. And it didn't feel right to run by them. Then the national anthem came, and it didn't feel right to be doing strides during that. So I settled on jogging in place at the start line and hoping that would keep my legs loose.

There was a man standing about 10 feet away from the start line on the other side who said in a conversational voice, "are you guys ready?" And a few seconds later he blew the horn. I had been ready, but expected there to be a countdown or something. Regardless, we were off!

Mile 1: 6:32
Because this course is flat, it's easy to get pulled out really quickly and typically I do. I tried my best to start at what felt like 5K pace would be. About halfway through the mile, I looked at my Garmin, which told me that I had averaged a pace of 6:40 from the start until now. This worried me a little. The effort felt hard, and I was trying to run that first mile at a pace of 6:32. I briefly considered that this might just be an off day, but then I quickly told myself to just push harder and try to run that 6:32 mile. And voila! I did! Often times in a race when I wish I was running faster, I try and I try and I just can't do it. But this morning, pushing a little harder in the second half of that first mile worked. During this mile, I also saw my friend, Cristina, cheering for me (and others) on the side of the course.

Mile 2: 6:35
Even though this mile is flat, I had slowed down substantially during it last year. So I told myself not to worry if I slowed down a little, as long as I maintained the effort level. At the turnaround, I could see that only two women were ahead of me. Unfortunately, though, I remembered the website said that only the "top 2" finishers would be recognized in the awards ceremony. I cruised through this mile and it wasn't nearly as painful as I remember it being last year. I should mention that last year, it was 50 degrees with very, very, VERY heavy rain. Torrential downpour. Those conditions were challenging, but today I was dealing with an abnormally wind-free, rain-free, sun-free day. It was a tad bit warm for me to call it the "race weather jackpot" of last weekend, but it was pretty darn close.

Mile 3: 6:25
Once I knew I had only a mile left to go, I started putting on the gas. As the mile progressed, I ran faster and faster and faster. It was as if the closer I got to the finish, the more motivated I became. It
was extremely painful however. It felt as though someone were scooping out my guts, scoopful by scoopful. I had to constantly fill my brain with words of encouragement. During the last mile of a 5K, your brain is receiving LOTS of signals from your body to decrease the effort. The muscles, the heart, the lungs-- they are all telling the brain to stop running so hard. So that's why the mental strategy becomes so important. You have to fill your brain with messages that combat what the body is saying. I felt insanely strong during the last mile but it hurt so, so, so much.

The Last 0.13: 5:45 pace
I love the finish line of this race and others that are held in this park in DC. You can see the finish line from about a 1/3 of a mile out, and it's pancake flat. I saw Greg finish with the clock reading 19:xx. Yes! He ran his first sub-20:00! And as I approached I saw that I had the opportunity to run under 20:20. I gave it everything I had and crossed the line in 20:17.

I was absolutely exhausted as I walked toward Greg and then we watched for our friends to come in. I cheered loudly for them when they did, and they both looked strong and focused.

After the Race
Greg and I cooled down with one of my co-workers who I actually had just met at the race (it's a large company). And then we waited for the awards ceremony. I turns out that I was the third female finisher, but they only recognized the top two finishers overall. So instead I placed first in my age group, winning a certificate with photos of the 2015 race on it! And a towel with the race logo. It was actually nice to have a towel to wipe my face with!

Final Thoughts and Takeaways
The biggest takeaway from this race is that truly, some days you "have it" and some days you don't. When I ran the GW Parkway Classic 5K three weeks ago, I didn't have it. Even though I set a PR, I knew that I was in shape for a faster time. The fact that I was able to shave 21 seconds off of that time in just three weeks is telling. I should note that the GW Parkway course had two hills and a modest
headwind, but nothing that would account for a 21-second difference. My sports psychologist told me many times that "performance is dynamic." I had seen this concept in action before, but never exactly like this. This lesson makes it easier to accept when you don't run a race as fast as you expected to. It may not be an indicator of fitness or how hard you pushed, it could just be an off day.

After reflecting on the first mile, I think it felt hard right out of the gate because my warm up had been over 20 minutes earlier. A 6:40 pace felt like a 6:20, and that was probably because my body had to adapt to moving again, unlike an ideally-timed warm up which ends 5-10 minutes before race start. Hopefully I won't encounter another late start anytime soon, but if I do, I should try to do an additional warm up so it won't feel as hard at the beginning.

I was confident in my ability to PR this morning, but I didn't think it would be by more than 10 seconds. Even though my special analytic formula predicted a 20:21, it would have been quite a leap from my 20:38. I honestly thought that the 20:17 would be a fall goal. And now, of course, I am eyeing a sub-20:00 for the Turkey Trot. That said, I will have just come off of a marathon training cycle, which doesn't necessarily correlate to a faster 5K.

Quick stats:
  • I placed 3rd out of 402 women
  • I beat my time from last year by 48 seconds
  • My Strava 5K time was 20:06 
  • This is my third 5K PR of 2017
  • This is my seventh PR of 2017 (the three others were the 4-miler, 10K, 10-miler, and marathon)
I'll be running a 5K three weeks from now, and I am not sure what my goal will be for that race. It's almost certain to be a scorcher, and the course is slightly more challenging. I'm really just enjoying doing new types of workouts and seeing how I handle them.

But YAY! I ran a 20:17 5K in 2017. That's pretty damn cool.

Team MicroStrategy


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ilanarama: me, The Other Half, Moab UT 2009 (Default)
Ilana

May 2017

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My running PRs:

5K: 21:03 (downhill) 21:43 (loop)
10K: 43:06 (downhill)
10M: 1:12:59
13.1M: 1:35:55
26.2M: 3:23:31

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