19154 5k
Running, Training, Training Sub 1:25

19154 3 Mile Race: 19:14/6:24 per mile

19154 3 Mile Race: 19:14/6:24 per mile

Last weekend I ran the 19154 5k. The course was short. I’m all for making progress, but it would seem fishy if the last time I ran a 5k was 20:33 and now I ran a 19:14. Not impossible, but I would have to make huge fitness gains. The 19154 5k is a challenging course with a few hills towards the end, plus a lot of turns. 19154 is the area code and the race is designed to show your highest allegiance to your area code.

Or for other locals like me, who just wanted to run a 5k. Even after looking, running, and typing this post, I’ve had to look up 19154 to make sure I got the right area code.  Which…I didn’t at first.

Anyway, to the 19154 5k. The race itself ended up being exactly 3 miles. So even though it wasn’t a true 5k, I was able to get a good gauge of my fitness.

My husband and I arrived to the 19154 5k around 8:15. The race started at 9:15. We signed up, got the last two t-shirts, then did a 3-mile warm-up. It was difficult to find spots to warm up since the race was on a busier highway.

19154 5k

The 19154 5k started at 9:15, and it went off on time. In the beginning, there were a lot of people who took it out fast. I thought, “wow, I know I’m not in my best shape, but there are so many people ahead of me.” I repeated to myself: “run your own race, run your own race.”

The first mile went around a few turns.  I crossed a race course clock at 6:07 and my GPS watch went off about 15 seconds later with 6:22. Another race director who was at the race, told me the course was typically short so I hoped it would be at least 3 miles.

The next mile went up and down several steep hills. I never felt like I got a rhythm.  During the second mile, I passed 2 females who were running side by side. I didn’t know what place I was in and assumed somewhere between 2-5.  I crossed the second mile in 6:19 and was proud.

The final mile was hilly. I told myself, just a few more minutes. For every downhill, there was an uphill. It didn’t feel like I was pushing myself the “hardest ever” and could continue at the pace for another mile. The hills and the turns beat me up, but my body felt fatigued, but I also felt strong. We can around the final turn and my watch beeped 3 (with a 6:30 last mile).

I crossed the finish of the 19154 5k in 19:14, which averaged into 6:24 per mile.

19154 5k

19154 5k Thoughts:

I’m pleased with my effort at the 19154 5k.  Even though it wasn’t a full 5k, I was able to get a good gauge of fitness. If I had raced another .1, I know I would have snuck just under 20 minutes, which is nearly 40 seconds faster than last time I ran a 5k.

19154 5k

I’m looking forward to making more progress and being around 19:14 again in a 5k, and then faster.

Questions for you:

Have you ever run a short race?

What is your favorite distance to run?

 

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Hair of the Dog 10k Bethany Beach
Running, Training, Training Sub 1:25

January 2020 Training Log

January went well for me. I’m finally starting to feel better with running. I’ve started to increase my mileage and I finally like it’s paying off. Most of my races are in March and April so I have most of February to continue building fitness. Continue reading “January 2020 Training Log”

me running
Running, Training, Training Sub 1:25

Sub 1:25 Files Week 4

Training Log Week 4:

This week was about dialing back the intensity and mileage. I’ve been go go going (with running and life) since early January. I’ve had 3 successful and quality weeks that it was time to take a step back week before I hurt myself. Continue reading “Sub 1:25 Files Week 4”

me running trails
Running, Training, Training Sub 1:25

Sub 1:25 Files Week 3

Last week finished up my second week of higher mileage and gritty training. I don’t want to jinx myself, but I can feel myself getting fitter.  I can’t wait to jump into a race (either next weekend or the 8th).

Anyway on to training-

Monday: 8 miles Easy Trails
Tuesday: 10 miles easy
Wednesday: 15X.65 with 1-minute rest (total mileage 14)
Thursday: Easy 6 miles with Alexis
Friday: 10 miles with strides
Saturday: Easy 8-mile group run
Sunday: Tempo Workout: 10 miles averaging 7:16 pace (14 miles total)

1:25 Training Logs

Week 1: 

Week 2: 70 Miles

Week 3: 70 Miles

Thoughts:

This was a week for training-a good week that is.  My mileage stayed at 70, but the quality of miles increased and the my long run had more quality miles.

On Monday, I knew I needed to get the mileage in but wanted something on trails. I decided to lace up my trail shoes and head to Brandywine. Since it was a Federal Holiday, my husband had off to so it was fun to go do that.  We went super easy and it was more of an “outing” than a serious run. I wore the Under Armour Horizon BPF Trail Shoe which I ran my trail races in during the summer of 2018.

Workout Wednesday: 15X.65 with 1-minute rest

Since I didn’t feel like changing my watch to 1k repeats, I decided to make it .65 repeats. (1k is about .62 miles) but my choices were .6 miles or .65. I’m sure there is a way to change it on my Coros watch, I couldn’t figure it out. Anyway, I averaged about 6:55 pace for the 1k repeats (on roads.  There were hills and normal things you contend with while running).

The workout itself leads to about a 1:09.10 10 miler which is about 1 minute faster than I ran 10 miles on a very flat course last week. I’m proud of how this workout went.

Sunday Long Run: 10 miles Tempo 7:16 (warmup/cool down=14 miles).

I wasn’t sure how the long run would go. My goal was to run between 7-7:20 pace. I typically struggle with running this pace in a nonrace environment. My first mile was 7:44 and my last mile was 6:48.  I ran 2 warm-up and 2 cool down for a total of 14 miles. I am still in shock I was able to hold this and it was faster than both Cow Run 10 Miler and Sea Legs Shuffle. The Sea Legs Shuffle was pretty much the opposite with a regressive run LOL.  I’ve been doing a lot of long runs and workouts in Philly lately. It’s only a 15-minute drive from my house and it’s a nice change of scenery.

Next week I’m hoping to jump into a 5k and see where my fitness is at. I feel like I’m finally making progress in the right direction.

Posts from the Week:

Diadora Mythos Blushield Hip 5 Shoe Review

Naked Nutrition Collagen

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.  This week is the 50th edition! 

Questions for you:

How has your training been going?

Do you like to go somewhere new or run the same routes? 

me running
Running, Training, Training Sub 1:25

Sub 1:25 Files: Week 2

week was a great of training. There weren’t any races that interested me, but I was able to log mileage and quality workouts. The running goal until February is log mileage and focus on workouts.  The goal of the 2020 training cycle is to run under 1:25. I don’t know when it will happen and as I gain fitness, I’ll be able to get a better gauge, whether it be sooner or later.  I don’t have a goal race picked out just yet. I need to stay injury free and see how fitness comes along.

Training Log:

Monday: AM: 6 miles
PM: Easy 4 miles with 6X30 second strides
Tuesday: AM: Easy 8 miles PM: 1-hour swim
Wednesday: 20X400s with 200 jog in between
Thursday: Easy 6 miles with Jen
Friday: 14 miles averaging 8:47 pace
Saturday: Easy 6 Group Run
Sunday: 14 miles

Total: 70 miles

Thoughts:

This week went better than anticipated. I felt like I got in recovery and was able to bounce back quickly. I wasn’t expecting to feel as good on Friday, but I ended up feeling good. My easy range ranges anywhere between 9-11 minute miles, so I was surprised to feel so good and average 8:47.  70 miles is the highest amount of miles I’ve run in a couple of years.

Even with marathon training and 20-mile training runs, I wasn’t running 70 because my body needs a heck a lot more rest after 20 miles than 14. I’m looking forward to continuing to build.  I don’t foresee myself getting much higher than 80 but I know I thrive best on 70-80 miles per week. That’s where I’ve run all of my PRs.

Workout Wednesday: 20X400s with 200 jog

I was nervous about this workout. I haven’t done this many 400s in a while. (Probably since 2018). I haven’t done this since X seems to be a theme lately, but it’s also why I haven’t been in PRing shape since X.

Since I’m focusing on longer races (the half marathon), I would prefer to have the endurance versus a few 400s at an all-out sprint. The goal was to run the 400s around a 5-mile pace. Since I chose to do the workout on a hilly road, it was a little slower and averaged 6:46 pace.  While not as fast as I would like, I’m happy with the effort on the hills.

Sunday Long Run: Total Miles 14

Sunday’s long run had a different twist. I ran 7 miles and for the second half, I ran .25 hard followed by .75 easy.  It was tough and I wanted to stop a few too many times but I’m happy with my effort.

long run splits
long run splits

Posts from the Week:

Asics Cumulus 21 Shoe Review

Distance Series 10 Miler (1:10.07)

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

What’s your favorite workout?

Are you training for anything?