Monday, September 5, 2011

Race Recap: Elk Grove Fun Run #3 + a NEW 5k PR

The third Elk Grove Fun Run 5k for 2011 was held on Saturday, September 3rd. 

I had big goals for this race.  I’ve been diligently doing speed work for months and my running has definitely improved.  I have lost some weight {12lbs since mid-May; 10lbs since my last 5k}.  I had a plan to get me to a new PR. 

Way back in early July when I ran a Ladder Workout at the track I realized how much my running was improving and that I was getting faster.  As the summer progressed I continued to see improvements --- both at the track, and on my tempo and long runs.  I knew I had this race coming up towards the end of summer and as my average running paces got faster and faster I started to think I might be able to set new PR.

On race morning we got up early, ate a quick breakfast, got our gear ready and headed to the race.  This race series {four 5k fun runs per year} is held really close to our house so we can walk which is perfect for a warm-up. 

Warm-up:  1.11 / 21:09

Once we got to the race location we quickly registered and got our race numbers then met up with some of our running buddies.  This 5k fun run race series is held by The Running Zone so a lot of our fellow training group members attend the races.  We haven’t been running much with our training group lately so it was nice to see our friends and spend some time chatting and catching up.  We had plenty of time to do some plyos, use the restroom and visit. 

Once it was almost time for the race to start everyone started lining up.  These races are very small, under 200 people, and the course is well marked with ample volunteers {local high school students} and roads are open.  I feel like I have an advantage at these races because the course has not changed in a while and I know it very well including every turn, every road to cross, the best place to run the tangents, and every mile marker.  One of our running coaches, and co-owner of The Running Zone, made a few announcements and then it was time to start.  I lined up near the front and took a few moments to wish my fellow running friends good luck and then reviewed my race strategy in my head before the gun went off. 

My main goal for this race was to PR and my previous 5k race was were I had set my PR of 31:55.  That race was also on this course and part of the fun run 5k series.  I was hopeful that I would get close to a 30min 5k since I had ran a 30:25 5k tempo run just a couple of weeks ago.  My strategy to get me to a PR was to run fartleks

I started a little too fast but was able to quickly recover.  I ran fast fartleks for 1/10th of a mile then spent 1/10th of a mile recovering at a slower pace.  I had my Garmin on my lap pace screen {showing lap pace, lap distance, overall time, and current pace}.  When I passed the first mile I was shocked, and excited, to see my time.  It was my fastest mile time EVERI knew I was going to have a great race.  By mile 2  I was still feeling great, slowing down just a tad, but I knew I was going to PR.  I continued to slow down a little bit more and was getting tired so before mile 3 I took an extra slower pace fartlek before picking up the pace for the last bit of the race.  Once I passed the 3 mile marker and came around the last corner and could see the finish line I knew I was about to blow my PR out of the waterI sprinted as fast as I could to the finish --- completely amazed at my time and my effortI had no idea that I was going to run a sub-30 5k … yet I did.

Mile 1 – 8:49
Mile 2 – 8:55
Mile 3 – 9:07
Last 0.13 – 0:55 {7:27 pace}

Overall {Official Results} – 3.10 / 27:49 / 8:58 pace
Overall {Garmin} – 3.12 / 27:48 / 8:53 paceCIMG7045

Out of 146 finishers, I placed 35th overall. 

I placed FIRST in my AGE GROUP {30-34}.  
 CIMG7036 A photo the husband captured of me coming into the finish

CIMG7037 About to cross the finish line with a new PR and a sub-30 5k!!!

After the race we hung around to see everyone finish and for the raffle.  The husband also had a great race and finished in 21:09 for a new PR {8th overall and 2nd in his age group}.  A lot of our running buddies and friends also set new PRs and it was wonderful that we could all experience a great race together.  After the raffle we walked home for a cool down.

Cool down:  1.11 / 22:27

And then took Lucy for a walk – 1.58 / 32:02

I think I’ll be enjoying a runners high from this race for a long time.  I gave it all I had and had a great race. 

I’m still stunned with my performance and, I have to say, proud of myself. 

CIMG7043 After the race --- both with new PRs
A great way to start fall race season!

11 comments:

Maureen said...

Wow! Fantastic job!! Congrats on the new PR!

JenWa098 said...

That is awesome! Way to go! Since I have been training for a longer distance I haven't done much speed work, but including tempo runs has increased my speed over distance. Isn't it great to see the work pay off?

Marisa @ The Pace of my Life said...

way to go!!! all that hard work is paying off!!

giraffy said...

That's FANTASTIC! Congrats!!

ajh said...

You did fantastic. What a huge PR. And your overall placement was great and your Age Group win Rocks!

ashley (redonk runner) said...

congrats on the PR!

L.B. said...

Check you out!! You've certainly put in a lot of work over the last several months and it's paid off for you. Well done!

Michelle said...

Awesome job!!!

Darlene said...

CONGRATS!! Your hard work paid off.

Mel -Tall Mom on the Run said...

CONGRATS that is so GREAT!!

fun run said...

Congrats for a job well done! I'm happy for you, since I have also experience this kind of thing when I was starting my first run.