Hello Runners.
Hope you are all doing well during Covid and getting your runs in. I've always done all of my week day runs solo, and even on the weekend I only run with one or two other people, so it hasn't been that much different for me - EXCEPT THAT I CAN'T RACE! I like racing....
The Covid restrictions have lightened up some in the DC / Northern Virginia area; so my Team (Athletics East) organized a Time Trial at a HS in Alexandria, VA - a chance for us to get out, run hard, and see each other from a 6' distance. A couple of the Team members not racing were keeping time, and we had the option of 1 mile, 2 mile, 5k, 10k - all starting at the same time. I chose the 5k.
Knowing this TT was coming up; 2 weeks ago I did a track workout: 3 x 1200; 1 x 800 with 400 jog rest. I did the 1200's and the 800 averaging about 5:48 per 1600. I felt under control during the reps, and was able to run some faster 400's and 200's right after, so I thought that would be a good pace for the 5k. However, that workout 2 weeks ago was in MUCH better weather.
Saturday morning, the day of the TT was HOT. At our 8:00 start time, it was 78 degrees, and 65% humidity. I decided I would try 1:28 400's (:44 per 200), which puts me at 5:52 per 1600 and hang on for as long as I could; if I melted then okay; but I'd give it a go. If somehow I ran exactly on those splits, I would cross 5000m (12 1/2 laps) at 18:20. I had a couple other team mates going for for approximately the same time. I took manual splits on my watch and had team mates yelling splits as well.
At the start line I confidently proclaimed "Let's go 1:28's; I take the first 400". I got a couple of wary; not quite fully committed okays; Covid appropriate elbow taps, and we're ready to go:
First 1600: (5:50)
After my pacing proclamation I proceeded to run the first 400 in 41 seconds (do'h!). If I was one of the guys behind me, I would have smacked me on the back of the head. Luckily, these are nice guys, and my head is not bruised. After the first 200 we settled in, took turns leading and came thru 1600m 2 seconds ahead of schedule (all of it from the first 200m). I was feeling pretty good, relaxed. Hadn't been on the front since the first 400.
Second 1600: (5:57)
During the 5th lap I felt the pace slow a little bit, and went back to the front. From the 6th lap on I was on point, doing my best to hold pace. I was now starting to feel overheated. But, not hurting really, just hot. Lost the 2 seconds from the first 1600, and now 3 seconds behind target.
Third 1600: (5:57)
Going into this section I didn't feel too bad; but with 1k to go it hit me - hard. My strategy was to not let any 400 be slower than 1:30. I succeeded, but barely. I narrowed my focus to each 200m segment; "Get to the next 200m mark", then "do it again"; then again....
Last 200: (:41)
I dug hard on the last 200, and finished about as fast as my first 200. Taking 3 seconds off my planned pace. I stumbled around for a few seconds, and almost felt like I was going to heave, but I kept it together.
Total time: 18:26 (1:28.5 per 400)
Like I said; I like racing and I treated this TT like a race. I went all out, tapered for a couple days, and really tried to to do well. It was fun. Fun to race; fun to have a couple guys to run fast with; and fun to see my team mates.
I've run a few July 4th 5k's in similar weather and have never run faster than 18:50. So, I feel good about the time (even considering I know a track is faster than a road course). I think I could go maybe 15 seconds faster in good weather; all my PR's have been in 40-45 degree weather.
I hope some "real" races are scheduled again soon. If not, these TT's will do for a while.
Onward.
