|Early start means you get to see the beautiful sunrise.|
On Sunday I ran a 5K PR for my 40s (actually faster than any 5K I'd raced since 2013)! Average pace of 9:32, beating my previous average 40s PR pace of 9:35, and good enough for 51.49% on the age graded performance scale. And, there were some non-trivial hills and forced walking on the narrow turns since I started too far in the back of the pack (as in, I could have probably run faster!). My garmin recorded 3.05 miles, but given the hairpin turns, I think it probably was the full distance.
|I have so much love for all of these ladies!|
It feels so good to be getting back into faster running shape for the first time in several years. I may try to get a nice flat 5K into the schedule just for the fun of dropping the current PR a little further. Also, I love it when I get to run with my local running friends!
If we're being honest, I'm fairly certain I *could* have run much faster than Sunday's time in 2014 and 2015, as I was regularly doing halfs and fulls at decent paces that I probably couldn't do right now during those years, but I didn't really race any 5Ks, so I'll just claim the 5 year PR.
|Garden eggplant parmesan with squash is apparently great pre-race fuel!|
Last week was a decent week of running, if not spectacular:
M: 5.18 easy with a friend, chatting @ 12:02/mile, 1.9 walking in the city
T: 2.44 biking to and from the trail; 3.01 tempo with F, slowing her down to 10:39/mile; 0.38 jog back to the bike.
Th: 1.37 jog/walk; 2 hours gardening
F: 6.01 @ 12:34; 1.53 walk w/8X30s strides and walking recovery in the mid 9s/mile
Sa: 0.87 jog to track; 5 minutes of drills; Cooper test (12 minutes running as far as possible) but targeting a pace I thought I could sustain for Sunday's 5K: 1.27 miles @ 9:27 -- best cooper test I'd done in a few years. I already felt like this week was a win. Even if I had a bad race, I had something to smile about. 0.5 jog + 0.17 walk c/d.
Su: 0.83 jog pre-race to and from the car to drop stuff when they announced a delayed start of 7:45 instead of the 7:30 that was advertised. We cut it very close for 7:30, but we had plenty of time to get our bibs, run our stuff back to the car, and use the porta potties with the 15 minute delay. 5K race; 0.75 miles walk to the car and brunch and back.
The rc.oktober run was small, but well run, early, but with post-race breakfast options in walking range, and the sunrise was beautiful. E, who is *not* an early morning person, said he would do it again. Which probably means that I will too.