Petco Run/Walk/Wag 5k
This was scheduled to be a light training day, so I ran a 5K race on the anniversary of my first ever 5K
FWRC High Five 5k race. This was my first one last year. I didn't run this for a pb because I have a half in three weeks on 11/8 and wanted to avoid any possibility of injury. So I ran it at an easy hr of 113 for the first 2mi, and pushed to 116 or so for the next half mi and then up to 120 for the last qtr sprint to the finish. Got a 36:06:41, 11:39 PB (official distance, 11:20 gps pace for 3.18 mi) out of it with less effort than last year. I ran almost the whole way at that pace. Only walk break was a short one at a water stop. Have been training to run 20-30 min between drinks and it paid off. Am really happy with how it felt. Now I have to figure out what my half strategy will be. Will obviously walk more, but have to figure out how long to run between walks. Could use what I did for the labor day 15k, which as 1:1 early on, then 2:1, and longer runs the longer we got into the race. It will be a lot cooler on 11/8 than it was on labor day so that should help.
For nutrition I had a light 100 cal muscle milk and banana before leaving. Had a cup of coffee with me, had a gu about 20 min b4 the race start, drank some water after warming up. The post race snacks were all to high in cal, suguar and sodium for me so I had another gu. Am hungry now, but then I just burned almost 600 calories between warm up and race!
Garmin output below.
bob e v 2014 goals: keep on running! Is there anything more than that?
Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full
Break the 1000 mi barrier!
History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.
Richard Hefner Past Race Results (Athlinks)
Beginner all over again
That's great, Bob, Congrats! Thanks for posting your Race Report!
I saw you on the LHR board too.
Thanks!
FrancesRe - I just started researching lhr and realized that the 1/1 r/w ratio I've been using since early summer had really been lhr running for the most part. So I thought I would give it a try for weekday easy runs and still do r/w for Sunday long runs. So far it seems that with the base I build using Galloway that I've been able to extend my continuous slow running time. This morning I did 55min @avg hr=104, maxhr=110, maf=107 (180-63-10) w/o a walk break and it felt great. This Sunday I'm targeting another 3hr run, and will do more Galloway r/w, but am thinking I might extend do more running at a slow pace. Am still thinking on it.