Hills for breakfast, hold the gnats

Fall City Days 5K

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Location:

Snoqualmie,WA,

Member Since:

Jan 31, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

Marathon PR: 4:17 at Portland Marathon, Oct. 2007

5K PR 24:37 2009

10K PR 52:58 2010

Have run 22 marathons to date.

No injuries, ever.   :)

Short-Term Running Goals:

Qualify for Boston (4:05 for my age/gender) - or, perhaps, to use my desire for a BQ as a way to get in the hated speed work so I don't just get slower and slower over the years.  This goal is "under (re)construction" right now, until I figure out whether it is truly what I want. :) 


Long-Term Running Goals:

To continue learning about myself and about running, and to enjoy being a fit, happy runner for life.   To always know why I am running and the best way to get the most (both mentally and physically) out of my runs.  To keep a sense of humor and remain optimistic about myself as a runner.  To enjoy running more and more with every passing year. 

Personal:

Baby boomer generation.  Jogged a little in my 20's and 30's.  Started running seriously in 2002.  Low-carb runner since January 2010. 

I love long runs and cold, cloudy weather.  I don't believe in "junk miles."  I am an optimist.  I adore dark chocolate, fog, my family, and knitting -- not necessarily in that order.  

"As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are."  -- Joan Benoit Samuelson 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks ST3 Lifetime Miles: 891.35
Vibram Five Fingers KSO Lifetime Miles: 23.77
Brooks ST3 II Lifetime Miles: 965.17
Lunaracers II Lifetime Miles: 198.23
Mizuno Wave Universe 3 Lifetime Miles: 104.14
Asics Piranha Lifetime Miles: 536.83
RunAmocs (Softstar) Lifetime Miles: 16.23
Piranha II Lifetime Miles: 219.53
Race: Fall City Days 5K (3.1 Miles) 00:24:37, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.003.105.85

FALL CITY DAYS 5K  - Garmin time 24:45  Low to mid 50s, cloudy w/ sun breaks. Mile splits: 7:45, 7:55, 8:02, (last .1) 7:54  Chip time now in: 24:37. :D

LOOK AT THOSE SEVENS!!!!!   Never, in all my running have I seen 7's for more than about 400 meters.  [Insert happy dance and unabashed grinning here.]  It just amazes me that a warm up period can feel sluggish and so difficult at 11:20 and then a race can be run so much faster. 

I'll have to come back later with some better details.  At the moment I'm VERY happy, and slightly confused. Read on...

I arrived early and had a nice, well timed warm up.  30 minutes of walk/jog, easy run, then drills and strides.  Settled in around the start area five minutes before the race. So far, everything going great. But then, the minutes ticked on.  I tried to stay loose and warm by pacing, bouncing, etc. but the race started over 15 minutes late!  Gr. 

I should have listened to Jefferey and seeded myself further up in the start area, but other people always look so fast to me. (He warned me about getting boxed in at this race.)  The gun went off and no one seemed the least bit interested in ceasing the chat fest and moving forward. 

When we finally did edge up to the chip mat, I found myself totally boxed in.  "What have I done?" I'm talking about 12:00-13:00 pace and a wall of bodies.  I must have panicked a bit, because after darting around people and trying to get up where I belonged the first mile was too fast!  That would explain why I feel like my lungs are going to explode.

Fortunately, it was a very flat course, with just a wee rise to cross a bridge at the beginning and again at the end. The course is an out and back through rural territory, a tree lined road with fields  on either side.  When I started seeing the faster 5K runners coming back towards me, I tried to look out for other 50-59 y.o. women and I didn't think I saw any, but obviously I missed at least one.  From the turnaround back to the finish line was just about hanging on and keeping my effort just below "blow out, burn up" stage.  My lungs were searing pretty much the entire race.  My legs felt good in the first half and tired but ok in the second. 

After crossing the finish line, I know it took me a moment to remember to hit "stop" on the Garmin (this matters later).  I went to the recovery area and got a banana and some water.  A woman who looked like she might be just a bit older than I was already there and I risked being rude by asking her age group. Same as mine.  OK, so no first place. I'm still elated with going sub 25.

When the results were taped to the side of a rock sculpture, I squinted at them (mind you, I lacked my reading glasses) and thought my chip time was listed as 24:37.  Woohoo, thought I.  The age groups were not listed, so one had to scan the age column to try to determine placement. That was a stretch for my presbyopic peepers, so I moved on.  I got my sweatshirt from the car, cheered Jeff in on his 10K race, and hung around for the awards ceremony to see what might happen.

"5K, Females, 50 to 59...  First place... so&so, with a time of 24:27."  Dang, she beat me by only 10 seconds!   "Second place... so&so (who was NOT yours truly), with a time of 24:37."  What? No one crossed the finish line anywhere near me except a kid who looked to be about 11 years old (darn him).  I thought 24:37 was MY time.  Are my eyes that bad?   "Third place... [my name] with a time of 25:0h something..."  No way. 

Even if I misread the results board, believe me, I have stared at the number 24:45 on my Garmin about 64,000 times since that dazed moment when they put a third place ribbon in my hand.  And my chip time had to be shorter than 24:45, not longer, because I started and stopped the Garmin outside the time spent actually running the 5K.  A time of 25-something is either gun time, or not mine at all. 

Has this ever happened to any of you fellow bloggers?  It doesn't really matter. I am so pleased with my race and will just go back to staring at my 24:45 Garmin time until the facts are printed in black and white somewhere close to a pair of reading glasses. 

On a side note, I also saw many members from my new running club.  How fun to have friends at a race!  

UPDATE -- my time was 24:37 after all -- yeah!  That is a PR of 1:25!  And my place was 3rd, also very respectable especially now that I know they got my time right. :D  First and second place finishers in my AG were not that far ahead of me: 24:20 and 24:22.  I am delighted!!



Nike Lunar Racer Miles: 5.85
Comments
From Bonnie on Sat, Jun 20, 2009 at 16:00:29 from 75.164.110.212

WONDERFUL!!! This is awesome! YIPPPEEE.

The time-thing happened to me at the Carlsbad 1/2 marathon last year - my chip did not work and so all they had was gun time -- and my watch time (gun time) was off by 18 secs to theirs ... but still a PR -- and still happy. In my eyes you got 2nd in your age group, YIPPPEEE.

From Snoqualmie on Sat, Jun 20, 2009 at 16:34:09 from 67.171.56.164

Thanks Bonnie! The results are official now - see my update. You know, I did get 1st place in the Sno vs Sno race!

From marion on Sat, Jun 20, 2009 at 16:45:24 from 71.213.119.198

YIPPEE!! Way to go on an AWESOME PR!!! You inspire me :) Congratulations :) GREAT RACE!! :D

From Snoqualmie Ridge Runner on Sat, Jun 20, 2009 at 17:06:33 from 67.185.148.81

How come your race write-ups always are so much more interesting than mine :-)

Great job out there!! How far back did you start that race anyway?

Good job on doing extra miles...I find that always helps me recover quickly -

From auntieem on Sat, Jun 20, 2009 at 17:42:03 from 67.182.145.8

So happy for you! That's a great race, great time, happy day for you. 5K is just kind of fun, isn't it? Did you warm up with sprints before, or a jogging warmup or what?

From Carolyn in Colorado on Sat, Jun 20, 2009 at 18:27:01 from 71.229.164.25

FAN-TAS-TIC!!!!!

I knew you had some speed in you! Third in your age division! Amazing. And so close to the two people ahead of you.

I'm so glad that you had a happy race. I'm doing a happy dance for you. Hooray!!!!

From Snoqualmie on Sat, Jun 20, 2009 at 18:39:11 from 67.171.56.164

Thanks, everyone, for the good feedback. :)

Jeff - I thought I was standing about 2/3 back from the start mat. Really, I've never seen anything like that, as if no one was really interested in running at all. Saunterers.

Aunt - I jogged w/ walk breaks for a little over a mile, then I ran some minutes at 10:30 w/ butt kick drills, then strides. I like this drill: you just butt kick with one leg for 4-5x, and then do a 1-2-3 count that puts you onto the other leg and you go back and forth for 3 or 4 sets. Saw Kara Goucher do it on a video.

From Kelsey on Sat, Jun 20, 2009 at 20:16:33 from 98.230.3.218

That's so frustrating, but at least the results had it right. Congrats on a HUGE PR!!! You'll be winning your age group before you know it!

From JD on Sat, Jun 20, 2009 at 23:22:49 from 32.176.57.14

Wow! Way to go Sno!!! I've been out all day, it's 9:PM and I've just read your report. You know, I thought I was having a pretty good day, but now I'm having an absolutely great day thanks to you. Seriously, 7:45? 7:55? 8:01? Holy crap!! I've never seen those mile splits in your blog, what's going on? Very cool! Nice job! Congratulations on the AG place.

I'm inspired. Must...run...faster...

From april27 on Sat, Jun 20, 2009 at 23:24:38 from 99.188.251.180

Congratulations! I love reading your posts---I can hear your excitements and or disappointments--good to hear that you got your right chip time. So areyou liking 5k's now? You are a big time trophy winner in two now! Dont' forget us little people! :)

From Snoqualmie on Sun, Jun 21, 2009 at 00:15:11 from 67.171.56.164

JD - I'm as surprised as you are. For the 2nd time, I followed the 5K advice of our amazing Bonnie, and only looked at my Garmin at strategic times. Actually, today I only looked twice before the finish. Once at mile 1, to say YIkes and once a bit later to check if I had my adrenaline under control. The second time I looked I was near some trees and I don't think I was getting an accurate reading - 9 something. I knew that wasn't right. After that I just used the run-like-hell-but-don't-puke method of pacing. Not looking during a 5K ROCKS.

From Snoqualmie on Sun, Jun 21, 2009 at 00:18:40 from 67.171.56.164

April - No, I don't like 5Ks. lol Too hard (read that with a whine).

From Snoqualmie Ridge Runner on Sun, Jun 21, 2009 at 01:42:01 from 67.185.148.81

Sno, you know that lung burning sensation...that's what these really fast runners do once or twice a week. And yet they continue to do it. Maybe it gets to where it doesn't hurt as much.

From Sean Sundwall on Sun, Jun 21, 2009 at 11:50:08 from 98.247.29.82

Really, really nice job. Well deserved.

From Metcalf Running on Sun, Jun 21, 2009 at 14:42:15 from 97.126.140.236

Sno... sorry I was reading late... still in my brain fog from the relay.

YAHOOOOO!!!!! That is soooooo fantastic!! You are the speed queen!! I'm so excited for you! What a GREAT!!! race.

From Kelli on Mon, Jun 22, 2009 at 00:09:41 from 71.219.76.64

YEAH for the super 7's!!! i am so happy for you. And I am happy they got the time right, that was a pain in the rear. great job placing 3rd!!!

From april27 on Mon, Jun 22, 2009 at 08:24:27 from 99.188.251.180

agreed!

From Little Bad Legs on Mon, Jun 22, 2009 at 12:46:22 from 24.216.235.183

Great job. Enjoy the results that have come as a result of dedication and hard work!

From Sasha Pachev on Mon, Jun 22, 2009 at 17:14:09 from 64.81.245.109

This is exciting. Congratulations on the breakthrough.

Now you have demonstrated your 5 K speed is sufficient for a sub-4:00 marathon. From now on the key to reaching that goal would be to run as much as your body can handle at 9:00 pace.

From Snoqualmie on Mon, Jun 22, 2009 at 21:57:28 from 67.171.56.164

Sasha - Just curious - do you mean 9:00 pace in place of other speed work, during general aerobic runs, or as one of my 3 quality runs? Thanks for your input!

From nicole on Tue, Jun 23, 2009 at 00:28:01 from 173.116.122.5

WOW!!! I am soooo impressed!! you are super FAST!! just wait until you see those 7s in the marathon! :-) congrats, and good luck this weekend!

From Sasha Pachev on Tue, Jun 23, 2009 at 13:06:13 from 64.81.245.109

Snowy:

The bulk of the speedwork should happen at 9:00 pace. In your situation I am not 100% sure of how much speedwork to do. But the basic idea is the more miles you will run at 9:00 pace the more efficient you will be at it, also your fuel storage capacity will increase.

Maybe something like this - one day a week run 5 miles at 9:00 pace. Another day run 2x1 mile at 8:00 pace so you will not lose your 5 K speed. And for your long run warm up a mile, then run 9:00 pace to failure or to 15 miles at that pace, and then cool down to the end of 20. Maybe do "fat" miles on easy days where you run the last mile of your run in 9:00 with the previous mile being slower than 10:00, and focusing on staying asleep while running 9:00 pace. Adjust if this is too much or too little.

The main risk of that pace done too much for you is nervous system/adrenal gland fatigue. So watch out for irritability, difficulty sleeping, bad appetite, and difficulty hitting the target pace. Increase your sleep if possible, take naps if your body will let you. Also, you'll need to make sure you eat enough.

It would also be good to find a training partner in your area that knows 9:00 pace very well and can lead you through your fast runs.

From marion on Tue, Jun 23, 2009 at 13:13:40 from 71.213.113.143

Sasha- Could you explain more about the "nervous system/adrenal gland fatigue." I have noticed those symptoms during times when I am ramping up my miles or icreasing activity.

From Sasha Pachev on Tue, Jun 23, 2009 at 14:23:01 from 64.81.245.109

Marion:

That is when you fail to perform not due to the lack of aerobic fitness or fuel but for some other reason. I call it nervous system/adrenal gland fatigue pointing somewhat in the direction of the culprit and hoping to hit him. The reason I point in that direction is that such failures often result from a lack of sleep, excessive life stress, post-illness, and other things that would weaken either the nervous system or the adrenal glands or both.

The fix is to sleep more, eat healthier, stress less, and slow down on your runs. The recovery may take a long time. Sometimes one afternoon nap is good enough, sometimes not. A race like Wasatch Back could easily put you over the edge and you would need a long time to recover.

A tempting way to address the problem is caffeine. It solves the problem short term, but overtime only makes it worse.

From allie on Tue, Jun 23, 2009 at 14:38:49 from 208.110.151.113

congratulations on your PR. awesome! i am glad they got the times sorted out

From Merri on Tue, Jun 23, 2009 at 14:42:54 from 207.88.76.69

nice race! way to go!

From marion on Tue, Jun 23, 2009 at 14:44:04 from 71.213.113.143

Interesting. For me, I have experienced, what may be this, after a new, longer, distance long runs. For lack of a better term, it feels like post partum depression- exhaustion, irritability, I cry easily for about 3 days. Last fall when I was riding my bike a ton, on top of my running, I suffered from these symptoms until I dropped the biking. I have attributed it to pushing myself a bit too far past my current training level, new territory. Usually better fueling and rest help. Pre and post workout fuel and hydrating make a huge difference in alleviating or eliminating the severity of the symptoms. I have gotten much better at napping too. One or two a week is about right.

From Snoqualmie on Tue, Jun 23, 2009 at 15:01:04 from 67.171.56.164

Thanks for the info, Sasha. I know all about adrenal fatigue -- I was treated for it a couple of years ago. I am very glad to see you are spreading the word.

Marion - The test for adrenal fatigue is a 24 hour saliva test. I would recommend talking about it with a NATUROPATH - in my opinion they are the best for sorting this out. In addition to the steps Sasha mentioned, adrenal fatigue can be treated with a glandular supplement such as Isocort (available without a prescription). Here is my favorite link on AF: http://www.stopthethyroidmadness.com/adrenal-info/

Though the 24 hour saliva test is conclusive, you can also take an informal test at that site; scroll down to "Discovery Step 1."

I do not believe my AF was caused by running, but it certainly affected it! I was under an unbelievable amount of stress in my then orchestra job. The kind of stress that produces adrenaline surges on a daily basis - no way to live.

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