5k PRs in reverse chronological order, thanks to my online running log:
11/21/2009 -- 17:49
11/29/2008 -- 18:23
11/24/2006 -- 18:30
11/04/2006 -- 19:12
05/07/2005 -- 19:27
11/25/2004 -- 19:57
09/25/2004 -- 20:18 *cross country
06/05/2004 -- 20:52
Monday, November 23, 2009
Sunday, November 22, 2009
Weekly summary
M : 11 @ 7:42 incl. 5 x 800m 5k-10k pace // 3.5* @ 9:58
T : 3.5 // 4.5* @ 9:39
W : 5.5 // 7 @ 8:45
R : 10.5
F : 5 // 7.5 @ 7:57 incl. 6 x 15sec. strides
S : 8 incl. 5k PR 17:49 (5:44 pace) // 6 @ 7:57
S : 10
total : 82 miles + my best race ever!
T : 3.5 // 4.5* @ 9:39
W : 5.5 // 7 @ 8:45
R : 10.5
F : 5 // 7.5 @ 7:57 incl. 6 x 15sec. strides
S : 8 incl. 5k PR 17:49 (5:44 pace) // 6 @ 7:57
S : 10
total : 82 miles + my best race ever!
Saturday, November 21, 2009
5k PR
I decided a couple days ago to run the Buckeye Bash 5k, mostly because one of my training partners, Beth, was doing it (aka peer pressure) and because I got free entry through my club. Not the greatest reasons to run a 5k, especially when I have been plannig to run the Thursday morning turkey trot and the Saturday night holiday run, too. I decided to take this race very casually with no goal except to go out fast enough to pull Beth to a fast first mile (her goal).
It was a beautiful morning for a race: the temperature was barely warm enough for a tank top and there was no wind! The starting line was very crowded; the race benefitted a local high school xc team so there were a lot of high schoolers there. So of course the race went out fast and I had to weave around people for about a half mile.
From talking with Beth and her coach, I knew the first mile was slightly downhill so I was not surprised to go through in 5:37; I was surprised, however, at how easy it felt. I consciously picked up the pace, dropped a couple guys, and moved up toward a pack of about 8 men, including one of my teammates who went to the front of the pack. I followed him through the 2-mile mark in 11:30-something.
Aaron and I worked together for the rest of the race, grunting encouragement back and forth and trading a 2-stride lead to keep the pace fast. I don't remember anything about the third mile (Beth told me later there was a small hill - I'm shocked I missed it, the flatlander I am!) except feeling like Aaron was doing all the work and I was just along for the ride.
Finally I could see the high school again. I did not know what the finish was like but hoped that it was coming up soon! There was one more turn and the finish line was in sight. A spectator called out 17:15, probably at the 3-mile mark) and Aaron outkicked me, 17:48 to my 17:49.
My previous PR was 18:23 from last November so this is a big breakthrough for me! I'm not sure what my plans are now for the Thursday and Saturday races, though pacing my sister to her own PR would be nice.
It was a beautiful morning for a race: the temperature was barely warm enough for a tank top and there was no wind! The starting line was very crowded; the race benefitted a local high school xc team so there were a lot of high schoolers there. So of course the race went out fast and I had to weave around people for about a half mile.
From talking with Beth and her coach, I knew the first mile was slightly downhill so I was not surprised to go through in 5:37; I was surprised, however, at how easy it felt. I consciously picked up the pace, dropped a couple guys, and moved up toward a pack of about 8 men, including one of my teammates who went to the front of the pack. I followed him through the 2-mile mark in 11:30-something.
Aaron and I worked together for the rest of the race, grunting encouragement back and forth and trading a 2-stride lead to keep the pace fast. I don't remember anything about the third mile (Beth told me later there was a small hill - I'm shocked I missed it, the flatlander I am!) except feeling like Aaron was doing all the work and I was just along for the ride.
Finally I could see the high school again. I did not know what the finish was like but hoped that it was coming up soon! There was one more turn and the finish line was in sight. A spectator called out 17:15, probably at the 3-mile mark) and Aaron outkicked me, 17:48 to my 17:49.
My previous PR was 18:23 from last November so this is a big breakthrough for me! I'm not sure what my plans are now for the Thursday and Saturday races, though pacing my sister to her own PR would be nice.
Monday, November 16, 2009
Weekly summary
M : 10.5 @ 8:10 // 4.5* @ 9:34
T : 6.5* @ 9:21
W : 4 mi // 8 @ 8:42 incl. 4 x 20 sec. strides
R : 10.6 @ 7:46 incl. 2 mi tempo (6:36, 6:22) // 2.4
F : 4 // 8
S : 13.5 @ 7:35 inc. 10 x 30 sec. surge // 90 sec. recovery
S : 9 @ 8:21
total: 81 miles
(*treadmill)
I love the new A2s!
(Kiss this!)
T : 6.5* @ 9:21
W : 4 mi // 8 @ 8:42 incl. 4 x 20 sec. strides
R : 10.6 @ 7:46 incl. 2 mi tempo (6:36, 6:22) // 2.4
F : 4 // 8
S : 13.5 @ 7:35 inc. 10 x 30 sec. surge // 90 sec. recovery
S : 9 @ 8:21
total: 81 miles
(*treadmill)
I love the new A2s!
(Kiss this!)
Friday, November 13, 2009
Music
In between clients, I LOVE to listen to Pandora. Inspired by Laura Numeroff's If You Give a Mouse a Cookie books, here's what I love recently:
If I listen to the Frames...
then I want to listen to the Weepies...
If I listen to the Weepies...
then I want to hear the Wailin' Jennys.
If I listen to the Wailin' Jennys...
then I want some Patty Griffin.
If I listen to Patty Griffin...
then I want to hear more Emmylou.
If I listen to Emmylou Harris...
then I want to listen to Gillian Welch.
If I listen to Gillian Welch...
then I want to hear Lucinda Willims.
If I listen to Lucinda Williams...
then I want to listen to the Indigo Girls.
If I listen to the Indigo Girls...
of course I want to hear Amy Ray solo.
If I listen to Amy Ray...
then I want to hear David Gray.
If I listen to David Gray...
then I want to hear Ismael Serrano.
Unlike the Mouse, my desires never achieve a circle. A certain vocal quality, a whiff of nostalgia, or simply Pandora's associations sends me in a different direction every time. Enjoy!
If I listen to the Frames...
then I want to listen to the Weepies...
If I listen to the Weepies...
then I want to hear the Wailin' Jennys.
If I listen to the Wailin' Jennys...
then I want some Patty Griffin.
If I listen to Patty Griffin...
then I want to hear more Emmylou.
If I listen to Emmylou Harris...
then I want to listen to Gillian Welch.
If I listen to Gillian Welch...
then I want to hear Lucinda Willims.
If I listen to Lucinda Williams...
then I want to listen to the Indigo Girls.
If I listen to the Indigo Girls...
of course I want to hear Amy Ray solo.
If I listen to Amy Ray...
then I want to hear David Gray.
If I listen to David Gray...
then I want to hear Ismael Serrano.
Unlike the Mouse, my desires never achieve a circle. A certain vocal quality, a whiff of nostalgia, or simply Pandora's associations sends me in a different direction every time. Enjoy!
Monday, November 9, 2009
Weekly summary
M : 8 @ 8:06 // 4 incl. about 2 mi @ tempo (6:20ish)
T : 3 @ 10:01
W : 4 @ 8:45
R : 0
F : 3.75 incl. 4 strides
S : 13.25 incl. 10 mi race in 1:05:05
S : 0
This was a weird week. I started to feel my throat getting scratchy on Tuesday afternoon and I was a little congested late in the week, but not enough to feel concerned at all about my chances at a big PR in Saturday's race.
Unfortunately, race day was windy and the course was wide open in the country. After about 2 miles I was completely solo and it felt like a big struggle just to keep moving forward. My arms were actually sore later that day! I did pick up the win (and a new pair of Saucony A2s) and managed to eke out a tiny PR though I still feel this time is really soft. A couple of my teammates told me over the summer that I am suited for the 5k-10k distances and I am really starting to believe it.
T : 3 @ 10:01
W : 4 @ 8:45
R : 0
F : 3.75 incl. 4 strides
S : 13.25 incl. 10 mi race in 1:05:05
S : 0
This was a weird week. I started to feel my throat getting scratchy on Tuesday afternoon and I was a little congested late in the week, but not enough to feel concerned at all about my chances at a big PR in Saturday's race.
Unfortunately, race day was windy and the course was wide open in the country. After about 2 miles I was completely solo and it felt like a big struggle just to keep moving forward. My arms were actually sore later that day! I did pick up the win (and a new pair of Saucony A2s) and managed to eke out a tiny PR though I still feel this time is really soft. A couple of my teammates told me over the summer that I am suited for the 5k-10k distances and I am really starting to believe it.
Monday, November 2, 2009
Weekly summary
M : 9.5 @ 8:30 // 3.5
T : 8 // 3.5 @ 8:52*
W : 4.5 incl. 8 x 30 sec strides // 7.5 incl. 2 tempo @ 6:10, 1.25 tempo at 6:11
R : 8.5 @ 8:32
F : 7.5 @ 8:30* // 3.5
S : 15 miles with Beth and her new boyfriend
S : 9 with Beth and Kelley // watched NYC Marathon live with the group! // 3 @ 9:29*
total: 83 miles
* = treadmill run
I got a treadmill back in April. Patrick's friend Patrick and his wife had one they didn't use and were generous enough just to give it to us. Patrick (other Patrick) even brought it over in his truck. However, at the time, Patrick and Patrick wanted to go golfing and as it was getting dark, they just left the treadmill in the living room and headed out. At least it is a folding treadmill.
Six months later, they finally coordinated their schedules to bring the treadmill down to the basement. So far it's been fantastic having a treadmill as an alternative to dark mornings and evenings since I don't really feel comfortable out there due to my limited (night) vision. Once the weather gets nasty it will be even more important. This will be a great tool to take my running to the next level.
T : 8 // 3.5 @ 8:52*
W : 4.5 incl. 8 x 30 sec strides // 7.5 incl. 2 tempo @ 6:10, 1.25 tempo at 6:11
R : 8.5 @ 8:32
F : 7.5 @ 8:30* // 3.5
S : 15 miles with Beth and her new boyfriend
S : 9 with Beth and Kelley // watched NYC Marathon live with the group! // 3 @ 9:29*
total: 83 miles
* = treadmill run
I got a treadmill back in April. Patrick's friend Patrick and his wife had one they didn't use and were generous enough just to give it to us. Patrick (other Patrick) even brought it over in his truck. However, at the time, Patrick and Patrick wanted to go golfing and as it was getting dark, they just left the treadmill in the living room and headed out. At least it is a folding treadmill.
Six months later, they finally coordinated their schedules to bring the treadmill down to the basement. So far it's been fantastic having a treadmill as an alternative to dark mornings and evenings since I don't really feel comfortable out there due to my limited (night) vision. Once the weather gets nasty it will be even more important. This will be a great tool to take my running to the next level.
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