Week of Oct. 4 ~ 10
Plan: 12/18/9/9/0/6/10 - 64km
Ran: 14.6/22.2/8/8.7/0/0/10 - 63.5km / 39.5 mi.
10K race started well, ended badly. Details below.
3:30 - 14.6k. 66:00
5.9 x 2 with x-country varsity boys. Out in 30:09 (25:41 for the first 5k), back in 23:23 (19:27 for the last 5k). Needless to say, a damn good pace coming back. Ran last 3k with 4th and 5th boys, as top 3 pulled away. Jogged extra 2.8k to pick up slow kids.
Weather: 20C/68F, humid.
Got a Garmin 405!
11:00 - Weights and core at gym.
3:30 - 22.2k. To school 5.6k and back - 30:48/32:32
2.77k warmup. 600m (exactly!) hill x 6 in 2:40/45/36/33/31/25. Worked hard last 3 with the top girls.
Weather: 24C/75F, very humid.
7:30pm - 8k. 43:00. 6 x 1000m.
$:08/03/08/3:55/48/29. Exactly how I wanted to run them - cruising first 3, then picking up the pace.
3:30 - 8.7k. 1.9k warmup in Tama Cemetery and then 800m x 8. (Which Garmin measured from 769 to 794, so that didn't help much. Seems to be 780). 3:20/18/10/26/01/54/48/44. The first 4 I was saving myself for the last 4. Last 3 with Bessie Noll and we were running fairly hard. 2:44 (800) = 3:33/k so a pretty good pace.
11:00 - Weights and core at gym.
Hard rain in the morning and not much time anyway (out all day), so took another rest day.
10:00am - 10k race, the Saiko Eco 10k put on by two people in the running club. A small (300 people) 10k that went twice around a lake. Two minor hills (twice) but a mostly flat, pleasant course. Weather was good, about 20-21C, although humid as rain had ended at about 9:00. (By 11:30, it was hot!)
I wanted to run under 39:00, and hoped for 38:00, if I felt good. Last week's 5k time trial was 19:03, so 38:00 was an ambitious goal (although a race is different than a time trial, which is only "practice").
Finally figured out how to customize the Garmin display, so had "Pace" as one display. Ran the first k in 3:36 and realized that was too fast, so eased up. Next two were in 3:51 and 3:52. 3:51 is a 19:15 pace, so I figured that was ok. Next two were exactly the same in 7:43, giving me 19:02 for the first 5k. I then started to pick up the pace. Was moving well and feeling good and caught one guy ahead of me (I was in about 12th) and began catching 5 more, including the top woman. I felt confident of catching them, when at 6.2k...my left calf began to hurt a bit. I slowed a bit, assuming it would go away. It didn't and got slightly worse. I slowed a bit more, now getting somewhat worried. It got worse. I slowed down some more. It got still worse, so now I was reduced to limping along. At this point I realized it was not going to get better and the race was over, so I just jogged (limped) in the last 2+k. Too bad. The top woman ran 38:17 and I definitely would have beaten her. The two guys with her at 6k, who I was catching, ran 37:45, so I like to think I would have been around there.
I guess the cause was dehydration. I had a late dinner the night before, which included some wine and coffee, no water. I still felt full in the morning, so ate nothing for breakfast and only had a cup of milk, a cup of coffee (which I usually do not do, but I wanted to go to the bathroom), and later half a small bottle of sports drink. Obviously not enough liquid in me. The shoes were the new super light racers, but I ran a half marathon in them, so they should not be the problem (I hope!). Maybe too hard a week?...although I did have two days rest. Maybe legs not 100% recovered from the half 14 days ago?
Moral of the story: light dinner before a race, 2 bananas and plenty of sports drink/gel for breakfast, maybe some oatmeal too.
Calf still hurts (11:30 at night) but I will rest tomorrow and hope it will be ok on Tuesday. And there's always another race!
2 hours ago