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Jan 23/02 Carlene: Richmond 5K
Jan 21st, 2002 Jan 4 - Club Run 5K
Jan 6 Run 8.4K
Jan 9 Club Run 6.5K
Jan 10 Bike 30 min
Jan 11 Run 6.4K
Jan 12 - Bike 15 min (to check bike setup)
Jan 13 LSD run 8.85K
Jan 15 Bike 20 min
Jan 16 Club Run 5K
Jan 17 Bike 40 min
Jan 18 Short easy taper run 2.5K
Jan 19 off
Jan 20 Race 5K*********************************************
The past few weeks of training has been challenging. My coach has been very cautious about increasing my workouts very gradually to avoid re-injury to my knee. Now that the cold snowy days of winter are here I am finding it a struggle. When I have been allowed to run it has felt hard. UGH!
On Sunday I raced the Richmond 5K. There was a 10K running at the same time that covered some of our course. It was slightly overcast with the occasional snowflake here and there and temperatures about 13C/8F with a nice wind.
My knee injury has prevented me from doing speedwork and my last 5K race effort was in August 2001. I really wasn't sure what to expect. However, my coach and I discussed my race plan and I selected a heart rate goal of 185 (85%) or higher for the entire race. As usual I planned to race totally by heart rate,
ignoring my watch. It was also understood that if my knee voiced a strong protest I would back off as necessary.About 20 minutes before the race I started out with 2 friends for a nice slow warm-up. They were both running the 10K and it was relaxing running with them. Eventually we turned and ran back towards the start area. The 5K start was further down the road and so I left them and kept going. (When I first started running I never warmed up for races it just seemed counter productive. I needed all my energy for the race. Now that I have more aggressive race goals I warm-up but it still feels odd to me.) The warm-up was well timed and we didn't stand around too long before the race started and crowd started moving.
The first kilometer was spent finding some space in the crowd and then I spent some more time messing with my headband and gloves because I was hot. Eventually the crowd thinned and I slowly tried to pass people and was also passed by some others. Then the 10K speedsters started passing us. WOW! They were FLYING and it was nice seeing them running alongside us, even though it was a brief experience. The 5K course was a square so it was obvious we were getting close to the end even though there weren't any mile/km markers. Near the end my coach ran a bit with me to encourage me and then finally I saw the clock and finish, tried for the finish kick, found no extra speed available, and then it was over. I am pleased to say I succeeded in my goal. I never saw a HR below 185 and was as high as 190 several times. Afterwards I got to see the 10K winner cruise in around 32 minutes and then cheer for many of my friends doing the 10K who always finish before I do. That was a nice treat.
The final results are not yet on the web however I was 5th in my age group and 30/70 female finishers. My time of 28:12 is slower than my best 5K and I have to admit that initially I was disappointed by my results. I thought that working so hard for the whole race should have resulted in a faster time. I was a grumpy Penguin. However, I did my best. How can I not appreciate that and enjoy the fact that I am fortunate that my injury is healing and I am racing again? I can't. Life is good.
Carlene
Slightly stiff but happy in Kanata-30-
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