Miles to Health

Sunday, June 7, 2009

Solon Yates 5K

Really have no goal for this race even but per my training, I should be running a 8:17 pace but I decide not to use the Garmin Training partner just because I am still recovering from the HM last week with all the hills and my left calf and right heel has been protesting all week, so run for fun. I also really hate running 5ks since I have to run them hard from the very beginning just not enough time to make up too slow a start but not too hard that I blow up for the rest of the miles, well I still haven't gotten it right, since I went out way too fast and ....

My current 5k PR is actually on this course 29:56 @ 9:39 pace in 2007 so at least beat this pace.
Well, the beauty of having a race close by is that you get to sleep in, got up at 7:30 and got ready, but I didn't really know what to do, I know how to prep for a long race but 5K now what, so drank a little bit of energy drink and ate a bite of bread. Got to the race site at 8:05, pick up my stuff and drop them off at my car, did Fitzgerald's Dynamic Flexibility and went for my warmup mile, well knew I was in trouble even with the sleeveless top and skort, I was extremely hot and feeling sluggish but by now it was time to get to the starting line so join in the move to the stadium. After the warmup mile, I knew I have to really pick up the pace for the first mile since I wasn't sure how long I was going to last, so race started promptly and off we went, decided not to run with music, boy was I huffing and puffing and can hear every bit of it and my heart rate was higher than necessary and I was burning hot.

By 0.5 mile, my right calf let me know it wasn't happy and I need to back off, well I push it to the first mile just to test out a few things. First, legs were tired but they were not hurting so the pace (later found out 7:50) was comfortable if I can build up to it, Secondly, need to do more speed work, get over my fear of the track, so as to be able to turn my legs over better, thirdly, need better lung capacity which hopefully will come from the speed work.

By the time we got to the water stop I know I needed to take some but now lets do it without stopping, well that was an adventure, every where but my mouth, so stop drank ran, got in abit. With the tightness in my left calf and both knees now protesting, I knew I have to back off the pace so as to finish and not end up with an injury especially since I am still nursing several. So the goal now was just to finish with no injury.

I pushed the last 0.5 miles the best I can, the fun part was preventing the guy behind me from passing me, especially when we got back into the stadium, yes did accomplish that he wasn't very happy since I think he thought I was an easy mark.

Official time


Name City

Bib No



Chip Time

Gun Time




Elizabeth S Solon OH








I came in 5th out of 21 for my age group and 162 out of 329 overall, so new 5K PR and PB for the course

Watch the kids race then have to leave to get to the 9:45am church service, probably the fastest I ever changed, shower and dress for church.

Seeing the sport Dr. for all the pain I am still having on Wednesday I am managing them but they are not necessarily going away. I believe I still have a lot of speed in me but need to continue to properly train and be injury free, also need to figure out pacing, I believe Fitzgerald's program is working for me, throughout the HM training I did not feel over train.

Route:--Elev. Avg:1027 ft
Location:Solon, OHElev. Gain:+0 ft
Date:06/07/09Up/Downhill: [+75/-75]
Time:08:32 AMDifficulty:1.8 / 5.0

Distance: 3.11 miles

Speed:7.1 mph

Pace:8' 24 /miHeart Rate:164 bpm (Avg)
170 bpm (Peak)
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5184 - 2040h 00m0% 0.00 mi
Zone 4163 - 1840h 21m82% 2.53 mi
Zone 3143 - 1630h 04m17% 0.56 mi
Zone 2122 - 1430h 00m1% 0.03 mi
Zone 1102 - 1220h 00m0% 0.00 mi
(none)out of range0h 00m0% 0.00 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
17' 54-0' 307.6+0.4163+3 ft
28' 47+0' 236.8-0.3163-9 ft
38' 59+0' 356.7-0.5166+3 ft
end********--** ft
Versus average of 8' 24 min/mile
** Insufficient data to calculate this split

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1 comment:

duchossois said...

So I assume you ran the Yates 5k this morning. 8:24! You really raced it. Great performance.