The week didn't feel so good. Had a nice set of 200's on Monday then drug my butt thru the rest of the week. Felt better Friday and felt fine on Saturday. My warmup, strides and first 1.7 of the race went well. Started to unravel and didn't run very well the next mile. Not sure why. Thought I had all my bases covered; 6 solid months of training, consistent tempos, long runs, speed work at 5:10-5:20 pace. Seems like 5:23-24 pace would have felt comfortable. Anyhow, fell just outside of my best case-worst case scenario of 16:45 - 17:15. I never would have thought I would finish up with a 5:45... Back to the drawing board!
M: 5 miles w/8x200 37.8,37.4,36.6,36.2,36.0,35.8,35.8,35.5
T: 7.17 Miles in 55:26 [7:43 per mile]
W: 6.02 Miles in 45:08 [7:29 per mile]
T: 5.07 Miles in 37:54 [7:28 per mile] w/5x20 sec stride @ 5:18 pace
F: 3.1 Miles in 23:55 [7:42 per mile]
S: 2 mi wup/3 mi cdn. 5K race 5:24.8, 5:38.4, 5:45.0, 31.6 Chip 17:17
S: 7.1 Miles in 56:33 [7:57 per mile]
My race thoughts from my log:
More questions than answers...Did my lingering cold affect me? Was it too warm? Humidity? Up & down on my knees tile work all week? Is this all I've got? Don't really know what happened but nothing really seemed that bad. I felt rested, confident, felt good on the warm up, first mile and a half of the race felt good but when it was time to go, I couldn't go. A deeper analysis shows steady pace from 0-1.85, then a big fall off from 1.85-2.75. Finished pretty good. AG 90.45% - 14:16 23rd overall, 1st 55-59, First 50+. Won my AG by 3:30...2nd in the AG was Brian Diemer!
I pulled splits from my Garmin every .05 miles just to see exactly where things went south. Below is a chart with my pace taken every .05 miles.
Not sure what happened between 2.10 and 2.15. I don't remember surging like that!
MIle 1 2 3 .1
0.05 449 526 559 530
0.10 454 525 601 525
0.15 459 526 445
0.25 518 526 514
0.30 528 529 534
0.35 530 527 516
0.40 525 524 531
0.45 525 522 547
0.50 529 525 545
0.55 526 525 553
0.60 524 525 544
0.65 524 528 548
0.70 522 530 544
0.75 522 533 536
0.80 522 533 534
0.85 524 538 532
0.90 527 548 532
0.95 529 552 536
1.00 527 559 532
No plans for any racing until August. Going to try to get the miles back up with just easy easy running until July, then its 12 weeks until Syracuse 5K Champs.
Have a good week,
Dave