Pages

February 28, 2009

CANTRELL CENTER 5K

First of all, I should state that while I was really really nervous about how this inaugural event was going to shake out, I was pleasantly surprised at how efficient and organized they were. Look for this race to be bigger and better in the coming years. My only issues were that they made us sign in to pick up our packets (which seemed sort of ridiculous) and they needed to use a timing chip system. Especially for 1,500 people! But, not utilizing our local track club resources, and doing it mostly on their own, I was pleasantly surprised with the race. The course, on the other hand, is a doozy. Maybe they should run it backwards next year? It was mighty hilly there at the end, and even though I drove the course a few days ago, I have determined that either I'm blind or I drove the wrong course. At any rate, I had a suck-tastic race today but will definitely be back next year!

Yes, I had a suck-tastic race and I had to report all of that info to RC. Unfortunately. I kept thinking if I don't fill out a finisher card, and my Garmin data accidentally gets lost, he'll never know, right? I wish I could roll like that, but I just can't....dangit.

So, I've cc:ed all of you on my email to RC. And yes, I was nerdy enough to write the end up in the format of audit report. Yes, I can audit myself too...dork.


Cantrell Center 5k: goals - Mile 1 8:15, Mile 2 8:05, Mile 3 7:55

What really happened: I went out on the first ½ mile split way too fast - 7:49 overall pace. My HR was up to 189 within the first ¼ mile according to Garmin.

My strategy to recover: slow down to 8:30 on the second ½ mile split, for an overall pace for Mile 1 of 8:15. Then begin to slice down from there.

What I learned: When you blaze out of the gate that fast you cannot slow down and then expect to speed up mid-race. I actually ended up getting slower throughout the race even though my mind kept telling me to go faster. It was a strange feeling to feel like I was running faster, but to look down at my watch and see my lap pace had slowed down significantly. What’s even weirder is to look at my Sport Tracker data and see that my HR was highest when I was running my slowest (around mile 2.25).

By Mile 2.5 I knew it was pointless and then I started to beat myself up for not following RC’s advice. I did that for about a half a mile. I even contemplated stopping and walking. Then I thought about the girl who I wrote about on my blog and thought she would be happy to do what I’m doing. So I pressed on…knowing that I learned a great lesson today.

A few observations overall:
1. Driving the course before hand is good, but running it would have been better. I didn’t realize that during the last mile, there was a constant grade uphill. From the car, it looked flat. It wasn’t. I’m also under the suspicion that I drove the wrong course. I met some people at the end who had the same map I did, and at one point it gave a wrong direction. It doesn’t matter though, it still would have helped even if I ran the wrong course.
2. I stayed out too late on Friday night. While I didn’t drink, I should have been in bed well before midnight (especially when I got up at 5am).
3. I ran 2 miles before hand, easy, but when it came to the strides, I didn’t give myself enough time, plus I gave myself too much time between my easy run and the strides.
4. Mainly, my biggest fault was that I went out way too fast. At the ¼ mile mark I looked down at my watch and my average pace was 6:26. Way too fast for Grasshopper, especially in the first quarter mile.
5. I did what you said, about the prayer and encouraging others. It was easy to encourage others especially when I realized my race was over.
6. Even though I knew I blew my splits, even negative splits at that, I really thought I’d eek out a PR. It was one big fat disappointment when I came up to the finish line (but couldn’t see the clock) and I hear Troy screaming “c’mon Amy! Break 26 minutes!” HUH? 26 minutes?? I had no idea that I sucked that much.

So, if I had to write myself up in an audit report, it’d look something like this:

Condition: While Amy effectively accomplished her goal of consistently training over the last month, she failed to properly prepare for this race in the 12 hours preceding the race, in her pre-race warmup, and in the first ½ mile of the race.

Cause:
Root: Amy does not have a good handle on the pacing thing, especially in the first mile of anything.
Contributing: Amy has trouble saying “it’s time to go home now” and “sorry, can’t chat now…gotta get some strides in.”

Impact: Amy missed her goal of negative splits tremendously, as well as a PR hurting her self-esteem and generally making her mad at herself. She also may be docked some points on her grade with RC for totally throwing everything he has taught her, thus far, out the window.

Recommendations:
1. Practice gradually increasing the pace on each and every run she does. ON EACH AND EVERY RUN SHE DOES!
2. Learn to prioritize better so that she can get the maximum output for what she puts into her training.

Estimated Completion Date: TBD

3 comments:

Laura Lohr : My Beautiful Life said...

You are still awesome! I learned several lessons today myself. Why is this running thing so darn hard? Keep it up!

RC said...

What you learned will be much greater than any PR Grasshopper. RC

TimC said...

It is a great thing when you can look back and see what went wrong so that you can learn from the mistakes. Keep your head up.