5 miler

This is my second time doing this race and my second 5 miler. It is also the race that is the closest to where I live (2 miles away.)

Delmar Dash 2011

I looked at my splits for 2011 and they were all in the 9’s with one in the 8’s. I finished under 47 minutes!!! I wonder who that runner was… It certainly isn’t me!!

I know I should be happy that I am even able to run. I couldn’t run last year!! So yes, I am happy!!

Originally, it was forecasted to be spring-like but as the week progressed, the seasons changed and it appeared to be more like winter. So I needed to change my original outfit (short sleeves & a skirt) to something warmer but not too warm. I opted for a compromise: long sleeves & a shirt over it, my skirt with compression knee socks. Hopefully I would warm up while running.

I arrived early and the sun was out. I waited inside for my friend MaryPat to arrive. All of a sudden, I noticed that it had gotten dark out and then it started pouring. Then it started sleeting. Those arriving now were soaked!!! It had also gotten a lot colder. Luckily I had a jacket and gloves with me. But I was debating whether I would run 5 miles in this awful weather.

Finally, it stopped raining but it was colder and windier.

MaryPat & me before the race

I decided at the last moment to leave the jacket behind but wear the gloves. We both headed out to the start. This was Mary’s first race longer than a 5k. I was excited for her and told her I’d wait for her at the finish.

heading out (J. Berkeley photo)

The course was very familiar to me…it’s where I have done a lot of my runs.

course map

I said I had no goals but secretly I wanted to RUN THE WHOLE THING and finish UNDER 50 MINUTES!!!

starting the race (J. Berkeley photo)

Though I wore my Garmin, I rarely looked at it and there were clocks at all the mile markers. I was running at a fast pace for me but it seemed that everyone was passing me by…. a law school prof, a friend, someone who reads my blog. I was cold the whole race & I found it difficult to move forward when we were running into the wind. At least the course was mostly flat.

I was tempted to stop at the water stop which was halfway but since I wasn’t warm, I decided to push myself past it.

am I running? (J. Berkeley photo)

I was definitely running out of gas during mile 4 and wished that I had run slower at the beginning of the race.

at least I am smiling! (J. Berkeley photo)

But finally it was over and according to my Garmin, I crossed around 47:40. (officially 47:39)

I was happy!!! Not a PR but better than I expected. I am getting my confidence back and that’s what matters.

My splits:

mile 1: 8:59
mile 2: 9:37
mile 3: 9:29
mile 4: 9:56
mile 5: 9:34

I put my jacket back on and got some water (I was too nauseous to eat.) and waited for Mary to finish.

After the race, we went out to lunch…needed to put back on those burned off calories!!

I think I did!

I think MaryPat is hooked. The topic of conversation at lunch was what race should she sign up for next!! (Maybe I get get her to run a half marathon?)

Plan for the rest of the day: Season 2 of Downton Abbey!

Happy Running! Did you run or race this weekend? If so, how were they?

Do I miss them? Kinda.

But I do not miss the pressure of having to do them and having a certain distance to complete (and planning my weekends around them as well as obsessively checking weather forecasts…)

The long run is the most important part of a training plan for a marathon or half marathon. I can only speak for the half.

My long run starts with the longest distance I’ve covered within the last two weeks (usually 3 or 4 miles) and I increase my long run by one mile on a weekly basis. That means I run 5, 6, 7, etc. all the way up to 12 miles and then I taper down to 8 miles.

Though I am by no means fast nor do I run without walk breaks on long runs, I have been able to complete 6 half marathons. They were all difficult but after each one, I was not even sore.

after my recent half – yes, I am still savoring the moment!

My advice for long runs:

Ten miles with walk breaks equals 10 miles continuously at any speed. So walk if you have to. (You recover faster with walk breaks).
Forget about speed on long runs. Focus only on the endurance conponent.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance that day.
You usually won’t feel bad when you’re running too fast at the beginning of the run; you must force yourself to slow down.
The day before the long run should be a rest day.
Don’t forget fuel and water. You may be able to skip it on short runs but not on longer ones. (I don’t like to carry water or Gu so I double back to my car halfway for water & nourishment.)
Break up the miles. 10 miles all in one shot sounds so much worse than 2.5 out and back and then 2.5 out and back.
Reward yourself at the end. It gives you something to look forward to. (Mine is either Starbucks or soft ice cream depending on the season.)

a long run this past winter

Since I am not training for a race, right now I have been running 3 miles during the week and 4 – 6 miles on the weekends.

a difficult 6 mile “long” run last weekend

Tomorrow, I have a 5 mile race. It is nearby. I just plan to have fun!!! (Unfortunately, spring was only here temporarily… I need to re-assess my outfit!!)